This topic contains 8 replies, has 6 voices, and was last updated by MaryAnn 9 years, 6 months ago.
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HI and welcome! For me, salads with romaine lettuce, hard boiled eggs, tuna or chicken for lunch, an Apple, then either another salad or soup. Lots of pickles.
Definitely ditch the low fat processed food. Fat isn’t what puts the weight on. It is bad carbs (bread, rice, pasta, etc) and sugar.
Also, no snacking between meals, go as long a possible between dinner and first meal of the day, and increase protein and fats. That should jump start you!
100% agree with fitnfast, great advice.
I am only 5’2″ so I stay well below 500 calories. A typical fast day for me would be
Breakfast
Black coffee and a brazil nut (for the health benefits)
Dinner
A thin slice of ham with 4 olives
Tea
Tuna salad in summer, or vegetable soup in winter.
Drink lots of water throughout the day.
Never eat low fat or diet anything. Stay well clear of sugar in all it’s forms. If you like yogurt buy full fat Greek yogurt and add any fruit you fancy. I have it for breakfast most normal days, it’s lovely with banana or blueberries.
Good luck!!
Hi! And welcome to 5:2!
I eat the following – breakfast black coffee and 1 scrambled egg white plus tomato and mushroom (or spinach)- 80 cals, lunch of carrot and celery sticks plus hummus, apple, 150 cals; dinner grilled chicken ( about half a breast) salad with lemon juice salt and pepper – 250 cals.
Many days I cut one or the other because it’s a lot of food! But I find it really important to fill up on fibre and whole foods ( as others have mentioned processed foods can really derail weight loss)
I eat a huge salad for lunch and then in the evening have chicken breast and vegetables – still keeping a record of portion sizes/calories. Started 27 April and had a bit of a plateau for two weeks but the downward trend continues. Also 5’2” tall but I stick to the 500 calories target on a fast day rather than go down to 340 as suggested on my tracker. Find I average less than 1200 on a feast day – just stop when I feel full.
SW 139 CW 130.2 GW 125 lbs
You may find that many of the things you normally make are within the calorie range if you skip the carbs or reduce the portion. Freezing the right portion size for fast days is a great way to always have something handy.
I start every day, fast day or otherwise, with a soft-boiled egg. When I first started, I would then wait until dinner to eat again, except maybe (usually) a miso soup in the afternoon. For dinner I alternated between a chicken and vegetable stir fry (switching up the vegetables a lot to keep things interesting), Mexican pizza (from the fast diet book), and sashimi (tuna and salmon–I live in Japan, so even the grocery store stuff is exceptionally high quality compared to what you get in the West). Now, I am in maintenance. I’m still fasting, but not quite a careful about calories. I still use those go to meals, but I also have a chicken and yoghurt korma I like to make (without rice on fast days), and sometimes I have cottage cheese and vegetables. One of my absolute favorite things is a stir fry of zucchini, cherry tomatoes and basil. So yum, so low cal.
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Michael Mosley gives an update for 2019, current research in the field and announces a tour starting in February.
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