All this week, the Mirror has brought you. Twice a week you have a day where you fast - women have no more than 500 cals and men 600.
Then you can eat normally for the other five days of the week - women can have up to 2,000 calories a day and men around 2,500 - and this way you could lose up to 5lb a week!
You can choose which day you want to fast - busy days are best - and when and how you 'spend' your daily calorie allowance, but organising your meals and planning ahead will help you to stay firmly on track and be much less likely to succumb to temptation.
To help you plan what to eat on your Fast Day, here we show you meals you might normally eat on a Feast Day and the healthy option you can swap it for - saving hundreds of calories.
Breakfasts
Swap
Fried egg sandwich on white bread (229 calories)
Sausage, 2 rashers of bacon, baked beans, fried egg, 2 slices of buttered toast (900 calories)
Two buttered crumpets (330 calories)
Bacon sandwich with ketchup (307 calories)
Eggs Benedict (553 calories)
Smoked salmon and cream cheese bagel (440 calories)
For
Boiled egg on a single slice of wholemeal bread (159 calories)
Breakfast omelette with onion and tomatoes (170 calories)
Porridge with honey and skimmed milk (257 calories)
Creamy garlic mushrooms on toast (190 calories)
Poached egg with a slice of honey roast ham (100 calories)
Smoked salmon with scrambled eggs (250 calories)
Lunches
Swap
Tesco Chicken and Bacon sandwich (467 calories)
Tuna Melt panini (417 calories)
Baked potato with butter, cheese and baked beans (440 calories)
Prawn sandwich with Marie Rose sauce (300 calories)
Subway Meatball Marinara Sandwich 6" (597 calories)
Chicken and Mushroom Pasta bake (420 calories)
For
Tesco Light Choices Chicken and Bacon Sandwich (310 calories)
Tuna salad (half a tin of tuna with 100g salad leaves and half a tin sweetcorn (175 cals)
Asda Chosen By You Reduced Calorie Tomato & Roast Veg Pasta (280 calories)
Half a carton of New Covent Garden Soup Winter Broth with Bacon and Kale (96 calories)
Marks & Spencer Italian Style Meatball & Tomato Soup (245 calories)
Grilled skinless chicken breast with roasted Mediterranean veg (248 calories)
Dinners
Swap
Fish and oven chips (838 calories)
Quiche Lorraine and baked beans (500 calories)
Steak and ale pie with mashed potato (560 calories)
Sausage and mash (585 calories)
Macaroni cheese with baked beans (499 calories)
For
Grilled salmon steak with broccoli, new potatoes (250 calories)
Morrisons NuMe Cottage Pie (300 calories)
Sainsbury's Be Good to Yourself Chicken and Mushroom Pie (349 calories)
Quorn banger with baked sweet potato and peas (270 calories)
Asda Chosen By You Reduced Calorie Ham & Mushroom Tagliatelle (341 calories)
Snacks
Swap
Mars bar 58g (260 calories)
25g salted peanuts (146 calories)
Cupcake (178 calories)
Tracker bar (126 calories)
McCoy's Flame Grilled Steak crisps (252 calories)
For
Milky Way 26g (118 calories)
25g wasabi peas (60 calories)
Hartley's Low Calorie Jelly Pot (10 calories)
Nakd Banana Bread bar (92 calories)
Walkers Sunbites Sour Cream and Cracked Black Pepper (120 calories)
Takeaways
Swap
Three slices of Domino's pepperoni pizza (690 calories)
Chicken korma and pilau rice (1,100 calories)
Chicken katsu curry (1,200 calories)
Chicken in black bean sauce takeaway (700 calories)
Chinese king prawn chow mein (587 calories)
For
Half a Morrisons cheese/creme fraiche pizza (375 calories)
Home-made tandoori chicken and salad (380 calories)
Asda Chosen By You Reduced Calorie Green Thai Chicken Curry (371 calories)
Sainsbury's My Goodness! Oriental Chicken & Sweetcorn Soup (300 calories)
M&S Count on Us Asian Style Cod with Noodles (215 calories)
How not to feel hungry on your fast days
We're so used to eating that it can be odd or even alarming when our appetite kicks in.
Allowing yourself to experience hunger - and to see how little food it takes to feel full again - is a huge help in taking control of your eating.
It's also easier to say no to cake or a glass of wine when you know you can have it tomorrow, unlike a normal diet, which can feel like a very long punishment.
Distract yourself with sparkling water, black coffee or herbal tea, or even exercise. The pangs come in bursts but they will subside if you ignore them. Fasting has powerful effects on your brain, your mood and your attitude to food.
See Fast Days as a mini-break for your body, not to mention reak ion from cooking. Eventually the 'restriction' of a Fast Day begins to feel more like a 'liberation' from worrying about food.
from cookin Fast Day beg from worryin When eat, re make pas When you do feel like you just have to eat, remember how bloated some foods make you or how bad you felt in the past after overindulging.
Remember that your body is using this 'fast' time to heal and cleanse. With time it should get easier and easier to do.
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