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Hi Nanajan,
As far as I know, there are no definite “no-nos” on this diet.
I am eating the same cold cereal breakfast that I usually do. It is approx. 200 cals. including dried cranberries and low fat milk.
This diet is not only easy to stay on but easy to get the food ready. Figure out the 500 cals for the day and eat them however you want, except possibly snacking all day. So 1 meal, 2 meals or 2 meals and a snack.
The whole appeal to me is the health benefits and then the weight loss. But what makes it work is how easy it is to do and stick to it.
If you haven’t read Michael and Mini’s book, you should get it. A lot of the questions that come up on the forum are answered in the book. And it is VERY inspiring. I have read it twice and really never looked at the recipes. I figured out 1 or 2 meals for the evening food and have basically been eating those for 14 weeks now. I’m sure that as the weather gets cold, I will look for some kind of soup/stew to make.
You can do this. Keep in mind, the easier it is to do, the more likely you will stick with it.
Good luck.
Quick
hi Nanajan welcome wish u success 🙂
1/4 cup Shredded Wheat’N Bran Cereal squares 41 cal
this has no salt. very high whole grain 57% more than muesli
1/4 cup flax milk Unsweetened 6 cal
(literally delicious. 4 me ugh all other alternative milk)
or unsalted pistachios 3 cals 15 r 45 cals
& any of these
Negative Calorie Foods/ Calorie Free Foods
FRUITS
A: Apples, Apricots
B: Blackberries, Blueberries
C: Cantaloupe, Cherries, Cranberries, Currants
Figs
D: Damson Plum
G: Grape, Grapefruit
H: Honeydew, Huckleberries
K: Kiwi, Kumquats
L: Lemons/Limes, Loganberry
Mangos
Nectarines
Oranges
P: Papaya, Peaches, Pears, Pineapple,
Pomegranates Prunes
Raspberries
Strawberries
Tangerines
Watermelon
or fat free ricotta w/ fruits above
hope this helps
thanks Nanajan
means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.
I have added this list over time. there is probably more
i’m also doing a good list of good fat
the highest nutritious food that has the most wide range of vitamins minerals etc
here is a partial list
VEGETABLES
A: Artichoke, Arugula, Asparagus
B: Bean sprouts Beets, Beet Greens, Broccoli, Brussels sprouts
C: Cabbage, Carrots, Cauliflower,
Celeriac (turnip-rooted celery), Celery,
Chervil (French Parsley), Chicory, Chile Peppers,
Chives, Chinese Cabbage, Corn, Cucumber
Dandelion Greens
E: Eggplant, Endive
Fennel
G: Garden Cress, Garlic, Green Beans
Hot Chili
Jicama
K: Kale, Kelp, Kohlrabi (part of the cabbage family)
L: Leeks, Lettuce
M: Mushrooms, Mustard Greens, Marrow
O: Okra, Onions
P: Parsley, Parsnips, Peas, Peppers, Pickles,
Pumpkins
R: Radishes, Rappini (Broccoli Raab), Red bell pepper,
Red Cabbage, Rhubarb, Rutabagas
S: Sauerkraut, Scallion, sEAWEED Shallots, Sorrel, Spinach,
String Beans, Squash
T: Tomato, Turnips
Watercress
Zucchini
FRUITS
A: Apples, Apricots
B: Blackberries, Blueberries
C: Cantaloupe, Cherries, Cranberries, Currants
Figs
D: Damson Plum
G: Grape, Grapefruit
H: Honeydew, Huckleberries
K: Kiwi, Kumquats
L: Lemons/Limes, Loganberry
Mangos
Nectarines
Oranges
P: Papaya, Peaches, Pears, Pineapple,
Pomegranates Prunes
Raspberries
Strawberries
Tangerines
Watermelon
SEAFOOD
Abalone
Bass
C: Catfish, Clams, Cod, Crabs, Crayfish
Flounder
Mussels
Oysters
S: Sea Bass, Shrimp
T: Trout, Tuna
Negative Calorie Nuts: Almonds, Barcelona nuts, Brazil nuts, chestnuts, coconuts, filberts, hazelnuts, macadamias, peanuts, pine nuts, pistachios, walnuts
OTHER
Frog legs
coffee
tea
SPICES
Anise, Cayenne, Chili peppers, Cinnamon, Cloves, Coriander/Cilantro, Cumin, Dill, Fennel seeds, Flax seeds, Garden cress, Garlic, Ginger, Parsley, Paprika, Onion, Mustard seeds, tumeric, Watercress
GOOD FATS
Monounsaturated fat Polyunsaturated fat
Olive oil
Canola oil
Sunflower oil
Peanut oil
Sesame oil
Avocados
Olives
Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
Peanut butter
Almond butter
Soybean oil
Corn oil
Safflower oil
Walnuts
Sunflower, sesame, and pumpkin seeds
Flaxseed
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Oil, vegetable, sunflower, high oleic (70% and over)
Monounsaturated Fat: 19g
2
Oil, vegetable safflower, salad or cooking, linoleic, (over 70%)
Polyunsaturated Fat: 17g
3
Oil, vegetable, grapeseed
Polyunsaturated Fat: 16g
4
Salad dressing, mayonnaise, soybean and safflower oil, with salt
Polyunsaturated Fat: 15g
5
Flaxseed oil
Polyunsaturated Fat: 15g
Fullness Factors for Common Foods
Food FF
Bean sprouts 4.6
More filling
per Calorie
Watermelon 4.5
Grapefruit 4.0
Carrots 3.8
Oranges 3.5
Fish, broiled 3.4
Chicken breast, roasted 3.3
Apples 3.3
Sirloin steak, broiled 3.2
Oatmeal 3.0
Popcorn 2.9
Baked potato 2.5
Lowfat yogurt 2.5
Banana 2.5
FrFoods that are high in nutrients:
fruits
Berries
Pineapples
Apricots
Kiwis
Figs
Vegetables
Avocado
Mushrooms
Egg plant
Tomatoes
Beans and Pulses
Chickpeas
Peas
Kidney beans
Lentils
Grains
Quinoa
Whole wheat
Eggs
Fish
Fresh water salmon
Tuna
Mackerel
Sardines
Nuts
Brazil nuts
Almonds
Flaxseed
Pumpkin seeds
Soya products
Tofu
Soya beans
Soya dairy products
Seaweed
Tea
the healthiest food
http://www.whfoods.com/foodstoc.php
has a great list
figured if i’m doing 500 cals on fastdays might as well do it w/ the healthiest
u can also go 2 amazon & download free ebooks
i downloaded over 20 ebooks of cooking, diet books, including 5:2 recipe ebooks
free 🙂
Hi Nanajan,
Do you like cottage cheese? I sometimes have this for breakfast on a fast day as you can get fat free versions that are low in calories and it mixes well with fruit or salad veg if you find it a bit boring. Or I segment a pink grapefruit the night before or hard boil an egg and pop it in the fridge.
WiltldnrUSA,
That is a massive list of free food. I always count these things in my calories for fast and non fast days. Things like apples are almost 100 cals. I don’t think I can ignore that. Shouldn’t they be counted? Are you saying they are free? I’m confused. Your advice is welcome.
Thanks,
Manders
Hi, wiltldnrUSA – Sorry, but I have to differ here. There are no negative-calorie foods – it is a much-desired but mythical concept (although the manufacturers of Zero Noodles do make big claims for their product, so maybe that is the nearest thing). Most especially, nuts (unsalted) are a nutritious source of good fats but all are very calorie-dense. I agree that the foods you quote may be very good nutritionally and healthy choices in a diet geared to weight-loss but none of them contain negative calories, I’m afraid. So, I think you may need to revise the lists you use.
There Are No Negative-Calorie Foods – By Dr. Nancy Snyderman, Wednesday, May 06, 2009
http://www.time.com/time/specials/packages/article/0,28804,1896439_1896359_1896346,00.html
Who, What, Why: Can foods have negative calories? By Kate Dailey BBC News Magazine, 15 March 2013:
http://www.bbc.co.uk/news/magazine-21723312
hi Manders74
i count all cals always, however, c jeanius comments i stand corrected on free & neg foods cal foods
Fullness Factors that what ff means the other list above
it really does fill me up on fastday it goes a very long way
Apple
small (2 1/2 across)
Total Calories: 55
medium (2 1/2 across)
Total Calories: 72
large (3 1/4 across)
Total Calories:110
hope this helps
as u can c i’m up way 2 late
sometimes i can not sleep one of the side effect of the fastday
2 much energy which is still cool & then i sleep real well never know
Hi Wiltldnr and everyone else who has contributed.
Thanks for the list of foods and all of the info. about them. I will still count the calories on fast day as I think the point of fasting is to have little or nothing on those two days.
If I were only doing this diet for weight loss it might be different but since my main goal is health I plan to stick with counting cals. on fast days and NOT counting on non-fast days. But I do plan to use your list for foods to eat on non-fast days. Better for me I’m sure than sweets.
Well Nanajan, as you can see lots of choices and no restrictions except the 500 cals. on fast days. You DON’T have to cook breakfast. <G>
I’m sure all of your friends and family will be seeing less of you soon.
Quick
@wiltldnrusa
“Negative Calorie Nuts: Almonds, Barcelona nuts, Brazil nuts, chestnuts, coconuts, filberts, hazelnuts, macadamias, peanuts, pine nuts, pistachios, walnuts ”
More negative nuts is the upcoming movie: Nut Job
http://m.youtube.com/watch?v=SHyzPUc3YYQ
..and finding food.
âž°
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