You eat and drink what you want as long as you keep to under 500 calories on your fast days. Mostly people eat proteins, veg/salad because it fills you up but really it’s up to you. You could eat 2 chocolate bars which probably adds up to about 500 calories but really not recommended because that’s all you would be eating in a day. Probably best to have look at the FAQ and How section at the top of this page.You also need to calculate your TDEE and BMR and eat between the 2 on non-fast days (it shows you what to do on the How section). It’s not a quick fix but does work and many people on here have lots lots of weight slowly but steadily.

Good luck
Karen

Subway is one of my fast day meals too. I do a six inch sandwich with turkey, cheese and egg white (for extra protein) and load it up with lots of veggies (lettuce, tomato, spinach, cucumbers, peppers). I don’t even like spinach but you don’t really taste it and it adds nutrients. It’s easy and pretty satisfying.