My 11th fastiversary - and how I got my confidence back!

Today is my official 5:2 Fastiversary – eleven years to the day since I first tried intermittent fasting. And I wanted to share some really raw, personal stuff about my last 12 months - and some hard-won lessons that I hope might help you too!

I went to the Royal Pavilion in my home city of Brighton this morning as the weather was sunny for the first time in ages! But only a few months ago, I wouldn’t have posed like this or worn this dress as it was too tight and made me feel so self-conscious… read on to hear why!

My rubbish 2 years - and how I got back on track!

Right now, I’m feeling good. But this time last year, I wasn’t exactly a beacon of body positivity. OK, I was still well within the ‘healthy BMI’ range. I was fitting in my 5k runs, and squeezing into my jeans (just about). But the inner confidence fasting had given me for so long was AWOL.

Where had my confidence gone?

If you are a regular newsletter reader, you’ll know I was grieving my parents and other losses. Plus dealing with ill health issues close to home, not to mention massive work disappointments. Fasting was still part of my routine, once a week, and it saved my vegetarian bacon by helping me stay in reasonable shape.

The fast days were fine but the other days – not so much. Back in 2012, when I’d been at my heaviest (11 stone 7 or 161lbs or 73kg) and least healthy, fasting had been revolutionary. I quickly achieved my goal of breaking through the 10-stone barrier – and I found it easy to eat well and in moderation on non-fasting days. Soon I was down to 9 stone 7 (that’s 60kg or 133 lbs), even less in the summer months. I wrote the book about it - well, six in total. It was my new normal, the best thing I’d ever tried.

And I stayed that way for nearly a decade…

Moderation? What’s that again?

But in the last two years, the stress of caring and grieving made me crave sweet things again. Plus, I think I was so overwhelmed by upset that my ‘off switch’ stopped working on non-fasting days.

My weight crept up. Friends insisted it was barely noticeable, but the lovely clothes I’d made for myself were tight and I felt ashamed.

Then, in January 2023, I was ill for over a month – an ‘old school’ virus that made me eat for comfort. When I recovered, I was approaching 10 stone/63.5kg and that didn’t feel good to me. So I decided to keep fasting but add in a lower-carb veggie approach – something that had worked well for me years ago when I was in my 30s.

When you have to recalibrate…

Nothing happened. Didn’t lose a single pound. Maybe it’s being past the menopause, or due to my stress levels but low-carbing no longer works for me. I lost no weight and felt very light-headed when I tried to run.

Next, I wondered if I could reduce the emotional pressure on myself by accepting that around 10 stone (140lbs or 63.5kg) should be my new ‘comfortable’ weight. It’s in the healthy BMI zone.

But that really didn’t help either. While for many people, it’d be fine, I know what I’m comfortable with. I am pretty short and I don’t carry extra pounds very well.

I also tried the Zoe plan – I loved the science part. But though I’d always guessed that my blood sugar control was RUBBISH, having it confirmed was disheartening. My parents suffered so much with type 2 diabetes, and I feared I was destined to be the same way, despite my decade of careful fasting. The food choices the plan recommended weren’t that tempting (I will share my full review one day soon) though it reinforced what I already knew about increasing diversity in my diet.

The Embarrassment Factor

Some days I felt I’d gone back in time to my days BF: Before Fasting. Out of control, embarrassed by my rounded tummy. Even worse, I was an accidental ‘diet guru’ now, yet I wasn’t where I wanted to be. From the outside, I still looked OK, yet inside I was low.

But the darkest hour comes before dawn. Spring sprung. My grief became less acute and some of my other worries faded a little. I cut down from having a glass of wine four nights a week to two. I started to feel I was taking better care of myself. And I didn’t weigh myself for ages.

June was a month of travel – and temptations. France first, then Greece. All the delicious cheese, patisserie, baklava, and yes, I was also drinking wine most evenings at sunset. I did eat loads of salads and the food was most unprocessed and very fresh. I also walked and swam a lot every day. But even so, I dreaded getting on the scales again when we got home.

Scale Victory…

But to my surprise – I’d actually lost weight. Encouraged by that, for the last 6 weeks I’ve been experimenting with longer fasts, to boost my immunity as well as fat loss: the scientific research on fasting safely has come on so much. On fasting days I’ve extended the time without eating up to 24 hours, and it’s really added to that reset effect (it’s REALLY important to check with a doctor if it’s suitable for you before doing the same, especially if you have acute or chronic health issues).

Within 3 weeks I was back at 9 stone 7 pounds (that’s 60kg or 133 lbs) and I’ve stayed there. But it’s not the numbers on the scale I’m celebrating as much as the way I feel in my favourite clothes, the energy I have, and the confidence it gives me to be the healthiest version of myself again.

I’ve turned a corner, just as I did 11 years ago this month. Sure, 7lbs doesn’t make a huge difference to my health – even before this, I’d maintained 75% of the weight I lost 11 years ago. But I am back to feeling great - happy to have my photo taken by another person again (as opposed to doing a very carefully controlled selfie). Plus the ability to eat well without cravings is wonderful.

So are my lessons from the last year?

Lesson one: Keep flexing your fasting muscles

Make changes and recalibrate if your old plan isn’t working as well. Your body changes over time, and so does the science. Challenge yourself but don’t throw out an approach, like fasting, if it’s worked for you before.

Lesson two: life happens, be kind to yourself…

I’m always honest in my emails and so you may have guessed that I’m not great at cutting myself some slack, even now. But telling yourself you’re rubbish or a failure never helps… try to turn your inner voice into a supportive best mate, rather than a harsh head teacher. It’s no coincidence that I started losing the weight when I went on holiday and relaxed…

Lesson three: allow yourself the pleasure of good food

Diets are a balance – yes, my blood sugar control might predispose me to diabetes. No, it doesn’t mean the odd cake will kill me. Sometimes cake is exactly what I feel like – but the nicer I am to myself, the more I feel like eating the tasty and healthy stuff! When I was in Greece and France, I probably ate more but avoiding processed and focusing on fresh made a big difference.

So, that’s my end of year report. After 11 years, my fasting regime is off to big school – and I reckon I’m back in the top stream… If you’ve found this useful, remember you can always get inspiration from my books and podcasts!

Cocktails & mocktails for celebrations

I’m celebrating my latest novel, Owner of a Lonely Heart, which is published this week in hardback, e-book and audiobook formats.

So it seemed like a great time to share these ideas for celebrations, taken from my Ultimate 5:2 Recipe Book.

People were surprised when I included cocktail recipes in a diet cookbook, but I have always believed that fasting - and in fact all successful lifestyle changes - only work long-term if they make room for enjoyment!

The Fast Day versions are also ideal if you’re taking a break from alcohol, or don’t drink it at all.

Cocktails for everybody

I am a cocktail lover, partly from watching too much Mad Men and partly after discovering so many great cocktail bars when we lived in Barcelona – Brighton, where we now live, doesn’t disappoint on the mixology front either.

To celebrate the 5:2 red-and-green theme (they also happen to be my favourite colours), I focused on red and green cocktails.  The alcohol-free versions mean you can still enjoy a colourful and tempting drink on Fast Days – and the stronger cocktails are perfect for when you’re celebrating reaching a weight loss milestone. Cheers!

Red Drinks

At home, our favourite martini is a Cosmopolitan, made famous by the Sex and the City girls. It’s the drink my partner, Richard, makes when we’re celebrating, or before going out for a big night! Yes, it’s boozy and but there’s a Fast Day version, too.

All measures are 25ml unless otherwise stated.

Richard’s Cosmo

Calories per cocktail: 224

2 measures vodka 112 cals

1 measure triple sec (e.g. Cointreau) 85 cals

squeeze fresh lime juice 2 cals

2 measures cranberry juice 25 cals

(Adjust up for more than one person – or down for less alcohol, but the proportions stay the same!)

orange peel, to garnish

 1.       Put all ingredients in a cocktail shaker with lots of ice. Shake well (Richard says the sound changes when you’ve shaken thoroughly to more of a ‘thump’).

2.       Strain into a martini glass. Garnish with a strip of orange peel that you’ve ‘flamed’ by holding next to a lit match until the oils spit a little and release their aroma.

 Fast Day: Kate’s Cosmopo-light-an
Calories per mocktail: 23

2 measures light cranberry juice 4 cals

squeeze of fresh lime juice 2 cals

2 measures fresh orange juice or 1 measure fresh orange and 1 measure grapefruit 18 cals or 17 cals

orange peel, to garnish

 1.       Prepare in exactly the same way as a normal Cosmo including the garnish! If you want a little alcohol, 1 measure of vodka is 56 calories.  

 Green Drinks

Our favourite bar when we lived in Barcelona was called Gimlet. It really did make you feel like Don Draper or Joan Harris from Mad Men, with the polished wood bar, the even more polished bar staff and the dreadful silence if you so much as whispered the word Cosmopolitan – any drink invented post-1960 was cocktail-non-grata.

Gimlet: Calories per cocktail: 87

A knockout, although too many will also knock you out.

25ml measure gin (I like Hendrick’s –nothing to do with Christina Hendricks who plays Joan as far as I know) approx. 56 cals
25ml measure lime cordial 31 cals
cocktail cherry, to serve

1.       Shake together with ice. Strain. Serve with a cocktail cherry (green and almost red!).

 Fast Day: Noijito
Calories per mocktail: 30 (or 88 with a 25ml measure of white rum)

Just like a Mojito. But without the sugar, or the alcohol (well, you can have some if you insist). I don’t often use sweetener but this is a tiny quantity. Or use half a teaspoon of sugar, dissolved in a tablespoon of hot water, then cooled and added to the soda water.

½ teaspoon sweetener 5 cals
1 lime, quartered, plus extra to garnish 20 cals
8 mint leaves, plus extra to garnish 5 cals
crushed ice 
25ml white rum e.g. Bacardi (optional) 58 cals
300ml soda water

1.       Pound the sweetener, lime quarters and half the mint in a pestle and mortar to release some of the flavours.

2.       Place crushed ice in a tall glass, to a quarter of the height. Add the muddled fruits and whole mint leaves and the rum, if using. Top with more ice, then fill to the top with soda water.  Garnish with slice of lime and a mint leaf.

Other lower-Calorie Alcohol Choices

• Dry sparkling wines like Champagne and cava are among the lowest (90–100 cals per 125ml) – or choose a spirit with a low-calorie mixer.

• A small glass (125ml) of red wine is 85 calories and of white wine 83.

Sweet drinks, like liqueurs (and especially the cream-based ones) contain extra sugar on top of the sugar in the alcohol, and alco-pops are often ultra-sweet to suit people who aren’t that keen on the taste of alcohol. You can wean yourself off the sweeter drinks if you want to; our taste buds are very adaptable. Remember when you first tasted alcohol? Chances are you hated the taste, but it grew on you . . .

PEACH & TOMATO PANZANELLA, 185 Calories

Simple but irresistible, the flavours of summer on a plate (I made it with our first tomatoes from the garden and it was perfection). Tomato and peach are a classic combination, and I’ve just added a little extra crunch with the bread to create a version of the traditional Italian panzanella salad.

Serves 1

Preparation time: 5 minutes

Cooking time: 3 minutes

• 1 teaspoon extra-virgin olive oil, 41 calories

• 1 x 30g slice stale country/sourdough bread, 66

• 100g mixed ripe tomatoes, sliced or halved into bite-sized pieces, 20

• 1 ripe peach, cut into bite-sized pieces, 51

• 1 teaspoon white wine vinegar, 2

• Small handful of basil leaves, 5

• Freshly ground sea salt and black pepper, to taste

1. Heat a griddle and brush with a few drops of the oil (keep the rest for the dressing). Toast the bread on both sides, then tear into bite-sized chunks.

2. Arrange the tomatoes and peach pieces on a plate with the bread.

3. Mix together the remaining olive oil and vinegar in a bowl and drizzle over the salad, then scatter the basil leaves on top. Season well and serve at room temperature (ideally, wait for a few minutes to let the dressing soften the bread).

P. S. For a gluten-free version, substitute 10g of pistachio nuts (59 calories), lightly crushed, for the bread.

Add half a ball of ‘light’ mozzarella (100–109 calories) for a more substantial meal – it’s not quite as creamy as the full fat version, but it works on a Fast Day if seasoned well and accompanied by a tasty dressing. Or try salty, savoury crumbled feta instead.

Recipe from 5:2 Veggie & Vegan

5:2 books

Dear Kate: I get cold on Fast Days

DEAR KATE,

I’ve started fasting and find it easier than I expected except for one thing: I get so cold on fast days! Is this normal, and is there anything I can do?

MEL

DEAR MEL,

I’m writing my reply with a throw on my lap, a pair of my thickest socks on my feet, and a mug of hot coffee at my side. Yes, it’s a Fast Day, it’s -2 degrees and there’s freezing fog outside, and it doesn’t feel much warmer inside either.

Brrrr...

Feeling colder than usual on a fast day is really common: some people get used to it while others (like me) just take steps to make it feel better.There are different reasons why you might feel colder. Firstly, your body creates heat when it digests food. So on a Fast Day when you’re eating less, you’re not generating that ‘central heating.’ Also, your body is very good at protecting your vital organs, which means if you’re not eating as much, it may sense that and prioritise them, so your extremities (hands and feet) cool down.

The good news about being cool...

The good news, is that your body actually burns calories maintaining a stable temperature, so you’re likely to be using energy that way. This fascinating Dutch research even suggests that turning down the central heating could help us stay slim.

Down with cold - tips to warm you up again

Stick on the kettle

Hot drinks warm your hands and your insides too.

Black coffee, herb teas, or especially a lump of fresh ginger and a slice of lemon in boiling water will soon make you toastier.

Pull on the socks (and the gloves) 

Your extremities are left to fend for themselves, so help them out with warm socks and, if you do a desk-based job, even fingerless gloves can help (I use these if I don’t want to stick the heating on as I work from home).

PS: a warm pet helps too…

Eat for heat…

When you do eat, plan meals with warming spices - a big pot of curry or chilli will be perfect and can be made fast day friendly so easily.

A bowl of soup always saves my life on a Fast Day, too. Chili peppers can raise the metabolism to warm you up and possibly burn a few more calories…

Jump around!

Being active helps get the circulation moving again. Getting up from your desk every hour and walking for a few minutes will help, or dancing to the radio. Better still, a walk outside (wrapped up warm) will energise you too. 

Want more tips and down to earth advice? 

You can read much more about my journey, fasting tips and weight loss science, in The 5:2 Diet Book.

With my VERY warmest wishes,
Kate x

September soup: Cauliflower & mustard with cheese, 53-101 cals

Cauliflower and Mustard Soup with Melted Cheese Crispy Crumbs 53-71 calories + topping 30 calories

This soup recipe always makes me feel warm inside – cauliflower cheese is such a comfort food, and this soup gives you all the comfort with hardly any of the calories. If you’re not fasting, just add more cheese and crumbs, or… if you fancy a really satisfying supper, serve with sourdough bread topped with the rarebit from the Rarebit Mushrooms recipe!

For a vegan version, use ‘Nooch’ – nutritional yeast – which has bags of savoury ‘umami’ flavour -and if you’re a fan of mustard, increase the amount to taste. #

Makes 4 servings

Calories per serving: 53 made with almond milk; 71 made with semi-skimmed milk, plus 30 with topping

Preparation time: 8 minutes

Cooking time: 25 minutes

 Ingredients:

½ tsp butter or olive oil 19–23 cals

1 white onion 38 cals

1 medium cauliflower, florets only 100 cals

600ml homemade vegetable stock 15 cals or water and 2 tsp Marigold bouillon 24 cals

2–3 tsp Dijon mustard 15–30 cals

200ml almond milk 26 cals or semi-skimmed milk 98 cals 

30g reduced-fat mature cheddar cheese 65 cals

20g breadcrumbs 55 cals

salt and pepper

 1.     Add the butter or oil to a large non-stick saucepan over medium heat. Add the onion and fry for 2 minutes then add the cauliflower and let it brown lightly for 3 minutes.

2.     Add the stock and bring to the boil. Simmer for 18–20 minutes, or until the cauliflower is soft enough to blend.

3.     Add 2 teaspoons of Dijon mustard and the almond or semi-skimmed milk and blend, using a stick blender or move the mixture to a blender goblet to blend, until smooth. Season with salt and pepper to taste. If you like more mustard, add it now.

4.     To serve, preheat the grill to medium. Divide the soup between heatproof bowls. Gently sprinkle over the cheese and breadcrumbs so they don’t sink. Place the bowls under the grill and let cook until the crumbs are brown and the cheese has melted.

More ideas from the 5:2 Kitchen This soup freezes well (but without the cheese and crumb topping). Defrost and reheat, then add topping. Try blue cheese in place of cheddar in the cheese crumb topping. Or use wholegrain mustard in an alternative topping: simply mix together 1 level tablespoon 0% fat crème fraîche (6 calories) and 1 teaspoon wholegrain mustard (8 calories) and swirl into each portion just before serving.

Freezes well before adding the topping.

From The 5:2 Good Food Kitchen - buy here.

Rarebit mushrooms - gorgeous supper dish, 280 calories

Portobello Mushroom Rarebit with Oven-Baked Tomatoes

280 calories, 16g protein, 2 portions of veg

This is a delicious dish for suppertime - or anytime. The rarebit mix keeps in the fridge in a covered container for up to two days, so you can use it on anything else you fancy. It’s great directly on toast or on top of a pre-cooked fillet of smoked fish, like haddock, finished off under the grill. Also great on sourdough served with the Cauliflower & Mustard soup.

Serves 4 as a main

Preparation time: 5 minutes

Cooking time: 14– 18 minutes

8 medium portobello mushrooms (around 50g each)

400g cherry or baby plum tomatoes

1 tsp oil

For the rarebit mix:

2 eggs

80g mature Lancashire cheese, finely crumbled or grated

2 tbsp stout or semi-skimmed milk

2 tsp English mustard

1 small red onion, finely chopped

To serve:

4 x 50g slices sourdough or gluten-free bread

50g rocket or dark leaves

1. Preheat the oven to 200°C/180°C fan/400°F/Gas mark 6. Wipe the mushrooms and remove very woody stalks. Halve the cherry tomatoes and place cut side up in an ovenproof dish, then put the mushrooms on top, gill-side up. Brush with a little oil and bake till the mushrooms have just softened (the biggest mushrooms may take a little longer), around 8–10 minutes.

2. Meanwhile, prepare the rarebit mix. Beat the eggs with a fork in a small bowl. Add the cheese followed by the stout/milk, mustard and onion and mix well. Season well.

3. Spoon the egg mixture on top of the mushrooms (if they’ve released a lot of liquid, pour this off the baking tray first). Place back in the oven for 6–8 minutes, until the cheese mixture puffs up and browns, but don’t let it burn.

4. Toast the bread and serve the mushrooms on top, garnished with the salad leaves. VARIATION: You could use pesto instead of mustard (1 tsp of shop-bought pesto is around 23 calories, depending on the brand).

From: The Dirty Diet: Ditch the guilt, love your food

Baked avocado, 209 calories

BAKED AVOCADO STUFFED WITH BEANS AND SMOKED CHEESE, 209 calories

This is one of my favourite dishes of all time: eating a version of this when I was 18, way before avocados were trendy, made me realise how exciting veggie food could be. The flavour of avocados becomes nuttier and richer when they are gently baked. I’ve added beans here (you don’t need many, use whatever you have), paprika and smoked cheese. One tip: use ripe but not squishy avocados, as the older ones become stringy and brown when baked.

Serves 1

Preparation time: 8 minutes

Cooking time: 10–12 minutes

Ingredients:

1 small avocado, 100–120 calories depending on size

30g cooked, drained beans, such as borlotti, 28

1/2 teaspoon paprika, 3

1 spring onion, finely sliced, 2

10g smoked cheese, 38

Freshly ground sea salt and black pepper, to taste

To serve

1 dessertspoon half-fat crème fraiche, 18

5 cherry tomatoes, 15–25

2 small wedges cut from an iceberg lettuce, 5

Cooking instructions

1. Preheat the oven to 180°C/350°F/Gas mark 4.

2. Cut the avocado in half and remove the stone. Lightly crush the beans with the paprika and mix with the sliced spring onion.

3. Place the avocado on a baking tray and pile the bean mix into its centre, to cover. Slice the cheese very thinly to cover the beans and as much flesh as possible. Bake in the oven for 10–12 minutes.

4. Season and serve with the crème fraiche, plus the cherry tomatoes and

lettuce wedges – these are great for scooping up the hot filling.

P. S. The same technique works well with cream cheese or a blue cheese like Stilton, with a topping of walnuts on a non-Fast Day. For a vegan version, top the beans with mixed seeds and a good sprinkling of nutritional yeast.

For more recipes like this, try my recipe book 5:2 Veggie & Vegan.

It includes tips, recipes and a complete guide to intermittent fasting, veggie style.