Before You Begin

If your favourite jeans feel a bit too close-fitting for comfort, or you've found yourself moving up a clothes size or two, the answer to the question about whether you need to lose weight might be obvious.

But how can you tell whether your weight gain could actually be harmful to your health? Health problems arise from carrying too much fat - especially if you have fat stored in the wrong places, such as excessive fat in the abdomen or muscles. So just looking in the mirror or standing on the scales may not immediately tell you the answer.

Start by working out your Body Mass Index (BMI)

This is the most common way of measuring whether or not someone is overweight.

BMI is calculated as your weight (in pounds) divided by your height (in feet and inches) squared.

Click here to calculate your BMI

The healthiest BMI is actually around 20-22. A BMI higher than this can start to increase your risk of20cancer and other diseases. The higher your BMI the greater your risk.

Your BMI is only part of the story - two people can be the same height and weight, but carry vastly different amounts of body fat.

Measuring your body fat will give you the best indication of how overweight you are.

How much body fat do you have?

This Body Fat Ready Reckoner is based on CUN-BAE equation. Women should have between 20% and 34% of their body weight as fat, while men should have 8–25%.

To find your body fat percentage you go down to your BMI score and then across to your closest age. You can calculate your BMI using our calculator.

For example, a woman who has a BMI of 22 and is 42 years old has a body fat percentage of 31% while a man who has a BMI of 22 and is 42 years old has a body fat percentage of 23%.

Download Female Body Fat Percentage Ready Reckoner

Download Male Body Fat Percentage Ready Reckoner

2-day Diet Tracker

Download this Progress Chart in order to monitor your weight loss as you progress on the diet.


Use this 2-Day Diet Tracker to help you keep track of your servings intake when you first start doing the diet.



Fibre Chart

Fibre is found in the plant foods we eat and is vital for anyone who is trying to lose weight and follow The 2-Day Diet. Fibre helps you feel full for longer, keeps your blood sugar stable and keeps your bowel functioning optimally. Aim to have at least 24 g of fibre a day on unrestricted days, with a good mix of soluble and insoluble types. The table below will help you calculate how much you are eating. On your two restricted days when you are eating low-carb you will find that you are not able to consume 24 g of fibre; instead, you will typically manage around 14 g. It is particularly important to eat all your permitted fruit and vegetables on your two restricted days to help you consume at least 14 g of fibre.




If you struggle to concentrate on your diet days ensure you are drinking plenty (at least 2 litres or 4 pints a day) and are also including enough electrolytes (sodium, potassium and magnesium) from fruit, vegetables, dairy products and protein foods. This table is a quick reference to foods high in electrolytes.



This sheet is a quick reference to which key foods are high in particular vitamins and minerals. It also shows which foods are allowed on your two diet days. For portion sizes please refer to The 2-Day Diet, The 2-Day Diet Quick & Easy Edition, or The 2-Day Diet Cookbook.