Is this email not displaying correctly? Try the web version.

You signed up on our website but if you'd like, you can click to unsubscribe.

the fast diet

Issue 14

April 2016

The Time Is Now

The dawn of British Summer Time always brings with it some positivity – the prospect of the evenings getting lighter and our vitamin D levels getting that much-needed boost.

But why stop there – why not use the clocks going forward as a spur to step things up a bit on your Fast Diet programme? A trigger for changing bad habits, and re-calibrating our health for spring.

Aristotle once said, ‘We are what we repeatedly do’ – and it makes perfect sense. If we let bad habits steer our course, we’ll go off track. If we cultivate good habits, we’ll remain on path towards our goals.

This can be easier or more difficult depending on what habits you are looking to make or break – a study at UCL found that it took 66 days to adopt the habit of eating fruit daily, while the habit of drinking a glass of water after breakfast took just 20 days to install. But whether the habit gets cemented quickly, or needs time to take hold, the important thing is to repeat, and repeat, and repeat.

Here are a few of Mimi’s key habit-changing ideas you can try to alter the way your body and your mind work:


1) Change the record

Try to change little things that help you recognise how you are in control of your day-to-day life. Don’t rely on autopilot. You have the power to choose. Perhaps it’ll be something small like turning left rather than right, or reading a book on your commute rather than checking your phone – but just think about how a small change can make a big difference when it comes to not turning on the TV when you sit down to dinner, or taking the stairs instead of the lift. Recognise each individual moment where you can improve something for yourself, rather than letting autopilot take you down the same old route.

2) Be specific

Vague plans fail. That’s just the way it goes. So make sure your plans aren’t vague. Don’t just decide to cut back on treats, decide exactly what you will cut out – ‘I won’t include chocolate in the weekly shop’; ‘I’ll have an apple rather than a mid-morning muffin’. Extend that to weight loss – how much exactly do you want to lose? And by what date? For what event? Make it specific – then you can make it happen.

3) Think carrots not sticks

If you go through a tough patch in your diet, or eat something you shouldn’t, what do you do? You probably, like most of us, take it out on yourself. But it happens. Don’t think about the blips. Instead, think about all you’ve achieved in your new way of eating. Rightfully be proud of your achievements – you deserve it.

4) Water, water everywhere

Get into the habit of drinking water. Have a glass before and after Fast Day meals, and generally whenever you feel hungry too – it really does help; a glass of water can stop you mistaking thirst for hunger. At the most basic level, drinking water keeps your mouth occupied when it would otherwise be anticipating a snack. At work it’ll have the added bonus of reminding you to stand up once in a while when you need to go to the bathroom!


So there you have it: modify your behaviour, make a commitment, write it down and have alternatives to hand. A bad habit can be a surprisingly fragile beast: fight it for a while and it will almost certainly disappear, like a shadow when you turn on the light.

Classic Spanish Gazpacho

Calorie count: 113
Serves two

The classic, easy dish that really sings in those lighter evenings

1 red pepper, deseeded and coarsely chopped
300g (10.5oz) red tomatoes, ideally a mix of varieties
½ cucumber (150-200g / 5-7oz), chopped
1 red chilli, deseeded and chopped
1 garlic clove, peeled
2 spring onions, sliced
2 tbsps red wine vinegar
1 tbsp good olive oil
6 ice cubes (if you’re in a hurry)
salt and pepper

To garnish: Finely diced cucumber, tomato and spring onion

Purée the raw vegetables, including the chilli, garlic and spring onion, in a food processor until smooth. Add vinegar, olive oil, salt and pepper and quickly blitz again. Serve cold with garnish. Gazpacho does not freeze well, so serve fresh.

Green Gazpacho

Calorie count: 277
Serves  two

A cool alternative to traditional gazpacho, especially if you’re not overly fond of tomatoes.

1 celery stalk (including leaves), roughly chopped
1 small green pepper, deseeded and roughly chopped
½ cucumber, peeled and chopped
½ avocado, chopped
1 green chilli (or less, to taste), chopped
1 tsp Tabasco
2 garlic cloves, peeled
½ tsp sugar
100g (3.5oz) baby spinach
30g (1oz) walnuts
handful of basil leaves
handful of curly parsley
2 tbsps sherry vinegar
1 tbsp olive oil
1 tbsp low-fat natural yoghurt
250ml (1c) water
4 ice cubes
salt and pepper

Blitz all ingredients in a food processor, including the ice cubes. Add water in stages to achieve desired consistency. Season and serve.

Keep control of your blood sugar


No doubt you’ll have seen recent coverage of Michael’s new book, The 8-week Blood Sugar Diet, which details a game-changing plan for preventing and reversing type 2 diabetes. His book is an essential resource if you are looking to understand why our bodies pile on dangerous fat and how to shed it, fast.

Be proud of your achievements by posting updates of your progress on the forum.

Get more recipes from The Fast Diet Recipe Book and Fast Cook.

Need a refresher? Check out the FAQ for those essential details.

You are receiving this newsletter because you signed up for it at our website. Not interested anymore? No problem, just click to unsubscribe.

The Fast Diet, c/o Short Books, Unit 316, ScreenWorks, 22 Highbury Grove, London N5 2EF