Just wonderning what’s your meal plan on fast days? what times of the day? how many meals? and when your fast days started to be more easier for you?
This topic contains 6 replies, has 6 voices, and was last updated by OZSharon 8 years, 10 months ago.
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Hey I find the fast days quite easy….the first thing is I weigh all food and use a calorie calculator to measure energy content….I miss breakfast totally…I snack around 11am and have either 100g of snow peas 40cal or celery 17cal and a small apple 50 cal…all up that is less then 100 cal…lunch is around 1pm and have 150g broccoli and 100g of chicken that is around 225 cal….dinner I have learned to use low cal things to bulk it up….bean sprouts are great….so a stir fry of 100 gram bean sprouts 20cal, 100 g tomato 18cal , 50g red onion 17 cal, 50g mushrooms 23cal, 50g snow peas 20cal and 100g of diced pork fillet 115 cal …I eat that with lettuce leafs which I put on a plate and stuff them much like a taco about 5 cal…gives extra bulk and texture…all up this is around 220 cal… also I drink coffee no sugar with 30g milk which is 15 cal..have 3 a day so 45 cal there… the trick I find is start eating as late in the day as possible and have dinner as late as possible…some times I have 6-7 hours between lunch and dinner….I have found consecutive fast days best but it does not matter as long as you have 2 a week…I am a 59 year old male who has a BMI of 24 I am fit and only have about 21% body fat but in the last 3 weeks I have lost 3kg…and 8 cm from around my waist…
Always the same for me too. 2 coffees with small splash of almond milk, holds me til 1:30 ish.if I feel wobbly I will have a cup of veggie broth between meals. Lunch is Shirataki zero noodles with 2 tbsp of parmesan. Dinner is a cup of habitant pea soup,plus 1 slice of squirreley bread dry toast, 1 apple or orange for dessert and 4-8 almonds before bed. I also have large bottle of mineral water, the fizzy water seems like a bit of a treat on fast days.
I see that several people have broths….that is great but I am not…never have been a soup person…just not the thing to eat in tropical Northern Australia…I find that weighing food gives you a great insight into the volume you eat….I can make a meal with fresh ingredients that is under 250cal but will put 1/2 a kilo or more of bulk in the stomach….it is very filling and I do not feel hungry at all…I also have a spread sheet where I track all meal calories every day..fast and non fast…and have my common food calories per 100g so I can track them easily… even on blow out days I estimate my Total calorie intake…I also have a food diary where I right down my meals how much they weight, ingredients etc on all days….thing is I do all the cooking and the wife is not on 5:2 so I have to make sure she is being fed as well….she eats what I have at night on the fast days and she is always full after dinner…
I wake up and start drinking water and have a brewed coffee and a bit of milk (10cals) About 11.00 depends on what I’m doing I have a glass of homemade Kefir (110 cals) and probably a another cup of coffee with milk (10 cals). For lunch I’ve boiled a 120 gram piece of chicken breast which I eat with sambal olek (3 cals) (103 cals) sometimes the chicken is half size so 60 cals. For dinner I eat a salad – dark green leaves, purple cabbage, 1 chopped carrot, chopped celery stick, 3 slices of homemade beetroot, a piece of capsicum (70 cals) + small piece of steak (50 cals) + fat reduced cheddar (70 cals) total 190 cals. I drink water all day about 2 litres and 2 litr
es of tea green tea or ginger and lemon grass. I eat the same pattern of food for long periods of time e.g. breakfast, substantial lunch and salad – more than on fast days. I find ful lfat European hard cheese hard to digest so the only yellow cheese I eat is low fat cheddar eating more Fetta, Ricotta, quarg and yogurt dairy products.
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