On your fast day you can eat around 600 calories. On your normal day 2400 (in presuming your male). IM not sure you will keep it up if you limit calories every day.

LOL, I just read this again and realised that in the last sentence I used used ‘weighs’ instead of ‘ways’. Now I wonder why my brain did that?

Not suggesting you make it hard, I’m just suggesting that there are much better and healthier ways of filling yourself up. Look, I’m not one to preach. I could quite easily eat and enjoy the food you’ve listed above but would I stop there? Probably not. I’d feel peckish so I’d have a bag of crisps, oh and then there’s the biscuit tin. A small bar of chocolate won’t hurt…ad infinitum. If you want to maintain weight, the 5:2 and the above kind of eating plan might work. If you want to lose it, you may be doomed. Of course, you may prove me wrong, in which case I’ll have a double burger & fries 🙂

@lui789,If that menu is what you feel comfortable with at the moment, than I think your doing well.
You still have some room for one or two pieces of fruit, i’d say.

On your fast days you will need more than a few strawberries.
Think salad, some tuna, an orange., some yoghurt, a hard boiled egg… stuff like that, in the book and on this site are great tips as to what to eat.
600 calories is your “budget” on a fastday for a male.

By the time you get more at ease with the program, you might want to take a closer look at your non fastday menu.
See if you can come up with a bit more variety, maybe trying some different foods. Sneak in a bit more fresh and healthy things and perhaps try your hand at cooking a meal yourself, a simple vegetable soup with some currypaste from a jar and some coconutmilk from a tin added…hey presto, indian currysoup! Little salad at the side, fresh breadroll…
Just to give you an idea

You’re right. I haven’t given you any ideas. Let’s start again. Where did the 2400 calorie figure come from? I’m guessing you are a young man. You say you’ve stopped playing sport, are you relatively active otherwise? Have you checked you tdee?

http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

You can of course eat what you like on normal days as long as you stay within the limit you’ve set yourself to lose weight. I’m not being critical of you by any means. I’m simply trying to help you understand that this whole thing is a lifestyle change for us all. I agree with the Jannine that to have at least got through one fast day is great, at least you know you can do it. Some people choose to do a complete fast, only water, others choose to have some food up to the value of 500/600 calories. Neither am I dissing your choice of food, believe me, I had samosas, onion bajees and a piece of cake the other day, all because I thought what the hell, it’s a feed day. I’m more than happy to give you ideas, we all are. If you prepare meals for yourself there are recipes that we can give you. If you prefer ready made that’s fine. Do add fruit and vegetables if you can.

It’s really much better to increase your protein on normal days, protein is much more filling than carbs and sugar. Just look around the forums and you’ll get more idea. 🙂

Ignore BMR for now. That’s the amount of calories your body burns if you sit doing nothing all day apparently. Your total TDEE is 2667 calories. If you reduce that to 2400 calories on non-fast days for 5 days a week and only eat 600 calories for 2 days a week, yes you will lose some weight. If your calorie intake remains consistently low, this will have the opposite effect of what you want.

Fasting helps the body heal and yes, if allowed to go into starvation mode the body will start using stored fat. If you like milkshakes, make your own smoothies with low fat milk, low fat yogurt and crushed ice. I agree you don’t want to be stuck on soups and salads and you don’t need to be. I make a mean steak and philly cheese sandwich. I take my own food to work but I understand that for some it’s much less time consuming to purchase food and your Subway sandwich actually isn’t that bad 🙂 Just make some small changes, don’t necessarily deny yourself anything. And increase your calories to no less than 2000 at present.

Hi Lui789, don’t worry, I did not feel you were rude to me at all!
If you meant to, shame on you.
If you did not mean to, well no harm done.
I did read your message again, but can really not find anything offensive in your post.

Anyway good luck and enjoy your BBQ. even without salads,hehe!
(vegetarian speaking here)