Evening!
Jean- what games does Charlie play? Xena likes to be chased around alot which is hard work…good at the park with her flinger & ball though. I totally agree you need some comfort food right now…what do you mean the caravan has to go? Are you having to give it up, is it too much for Steve now? That will be a wrench, more hugs for you…
Minols- maybe that takeaway salad wasn’t as healthy as we all imagined it! Enjoy being relaxed tonight!
Dave- I have quite a few cuppas in the day, have skimmed milk, does add up still. When it’s warmer you could go back to your Coke zero. Glad you were annointed 😂
Kay- are you going to go & see any of the dogs?
Tammy- oops, but you did have a holiday! Did you have any snow?
Typhoo- hope the weather did improve, I think you get better tomorrow & we get the rain!
Nana- the Thai meal sounds nice, shame you’ve got to do B2B FDs, hope the car isn’t too expensive!
Busy day, not too cold this morning, been quite a nice day here. A nice walk with mum, sis & Arnie- he’s a bit of a thug with Xena though- he pinched every stick, pine cone, treat & water we gave her! She didn’t seem to mind though & went all flirty with him! 😂💏
My house is now nearly sparkly- will never be that clean with boys & dog! Son’s girlfriend is slightly less nervous than last time, & Xena adores her! Her family have 3 huskies so she’s well used to naughty dogs!
Eaten well today, but not a total 🐷
Dave..
Always whole milk and full fat…much better for you…keeps you fuller longer….keeping well away from NHS crap of 1950…..still it has to be counted…
Minols..
Always the little ones what show you what to do…my 20 year grandson looks over my phone to see if I am up to date…he says I am quite good, shows me new things too.
I shall be strong next week, I have really felt the need of naughtiness tonight..Charlie has missed his walk with the weather …goodness we know about it, a playing head on for two hours!!…I think my caravan has to go too, a bit upsetting….but I think it’s time….😥
Jean x
Hi all
Dave -phone is samsung a40…very happy so far. We strutted for 6 months last year as a delaying tactic for the boy’s s phone so I knew this was the level of price and gadgetry I was willing to go for. He has the same so I have a ready made expert on hand! Hot mine second hand though from cex…you can’t tell it’s s not new!
Caesar salad from our chippy is amazing – creamy dressing, loads of bacon and cheese…and the odd strand of lettuce! Boy gets pizza, oh gets kebab. Sometimes I get chips but it caters for everyone!
Ate off a big plate tonight…had the same amount of salmon and chorizo crumb as the boys – yum. Back to my small plate tomorrow and tiny portions ready for a strict week again.
Mx
Jean if you use whole milk 5 cups is 110 calories, I use semi-skimmed.
Hey all and welcome to our merry band Louowens!
I’ve been ‘ok’ again this week, still hitting the exercise, but appear to have gained a couple of lbs… I’ve only fasted once this week, as we’ve been away/holiday and it’s been just silly busy.
I’ve not eaten today – yes, a Saturday! :O However, it’s a family meal tonight, so I decided to not eat all day, then I can have a sensible amount on my plate tonight, without feeling hugely guilty.
I DO count calories, almost every day, regardless of NFD’s, if it looks like a bad day and I know I’ve eaten too much, I compensate by not eating for most of the following day, though that doesn’t always work.
I find that I almost always recognise the calorific value in foods automatically now, unless I try something new, then I have to check.
Well done Lou on the 6.5 stone loss! That’s a huge win! Good for you! Even if you have some to lose now, you know you can do it and we’ll be here to help keep you upbeat 😉
I didn’t exercise yet today, but will do a small workout later, as I’m busy this pm, but if I can manage an all day fast and one meal for a couple of days, I’ll be back on track and lose the couple I’ve gained. (Might be a bit of muscle though, due to the workouts!)
Trying weights a little next week, as I want to fat burn like mad!
Have a great weekend everyone and I’ll check in again next week xx
USA Day 22 FD
Hoping to end today with 528 calories, so am adding myself to the pocket list.
Pocket List – Day 22 🍏
@snowflake56
@funshipfreddie
@ccco
Have a great day, everyone, and I hope the weather across the pond improves soon!
Goodness it’s so windy here maybe no walk later unless it calms down…
Downstairs housework done….just to blitz Charlie’s food and then bag portions up for the freezer…pork chops dinner for us tonight…
Dave…
I think calorie counting is good once in a while you soon seem to over eat without thinking…you have shocked me with cups of tea, it soon adds up…I think we have about 5 so that’s about 80 cals..
Are you using your small plate…what do you think about it…we use ours all the time…
Steve faffing in the garage tidying it up….
Jean x
Bought nutracheck again for another year. Will start using it after my holidays. You don’t realise how many calories are in a cuppa, about 16 in a mug with milk. I must drink at least 8 a day. That’s 128 per day. That’s a big chunk out of my daily allowance.I don’t like water so don’t know what to do about it.
Day 22 Canton OH NFD
Inches do not lie! I love that because it’s so true.
The multiple waterfasts enabled me to hit a 2 year low on the scales just in time for my mardi gras trip. I intend to be mindful but not overly restrained on this trip following the style of @songbirdme
@emmataylor have you tried flavoring your water just to get over your aversion to it. I know that can sometimes backfire though but it has worked for a couple of people I know. I personally hated drinking water when I first started my weight loss journey, I came around by gradually increasing my intake. Now it’s my favorite beverage because it’s a whoosh inducing superhero.
Off to pack, I may check in from time to time but probably will not post until I return. Hold fast friends, it works 🙂
I took Heidi out and while she was having her fix I got annointed again, I was stood waiting for her when a sudden gust of wind blew water off the church all over me, I didn’t half jump.I hope everyone is well,fasters stay strong.
Welcome Lou, the more the merrier.
Well I’ve spectacularly fell of the band wagon but weighed myself this morning and was 167lbs so no gain! That’s still 8lb overall. Need to get back in control and fasting as normal Monday and Thursday this week. Eaten far too much sweet stuff on non fasting days, mainly biscuits, it needs to stop.
Lou, I don’t count calories but I have been following the Chloe Madeley fat loss blitz for about 5 weeks, although nowhere in her diet does she mention custard creams and shortbread☺ I think you do have to be mindful of what you eat as I could quite easily eat cake and biscuits all day! I think in the past my portion sizes are far too large for my age now, 55. The menopause has played havoc on my belly fat, my main problem area. I’m sure lemon and water is fine but be aware that is a natural diuretic so make sure you drink plenty water too. I was advised to drink that by a consultant after an operation to reduce swelling. The porridge for lunch made me laugh as I quite often have porridge for my evening meal on a fast day. I find two eggs keeps me full for 10 hours too.
Good afternoon, rain close so I will take Heidi out hopefully before it starts. Denise is catching up on coronation Street so a very good reason to take Heidi out.
Day 22, Cheshire UK NFD
Checking in. Weekend ahead and yet again it’s blowing a gale outside. We’re hoping to walk to the pub later for tea. I’ll try to stay off the vodka this time☺️.
Have a great weekend every. To anyone watching the rugby – I hope your team does well.
Morning..
Windy and bitter this morning but no rain later I think….
Nana..
How lovely you can get a Thai meal in or out, something different..a drink or two while you wait…a fuse blown in our car we are going Monday…shame they usually have nice cakes to eat with coffee..will power needed as fasting….
Well I must get on with Charlie’s food before this evenings meal starts…
Jean x
Day 22 Oxfordshire, UK – NFD
Day 21 NFD
Day 23 NFD
I know I’m getting ahead of myself, but I know I won’t have the opportunity to fast over the w/e as we have guests staying.
However, the FD on Thursday, day 20, was successful and I’m at my lowest for the month. Have decide not to weigh myself until day 29 since I’m sure it will take all my will power to undo the ‘damage’ from this weekend.
Have a great weekend.
Morning Everyone,
Welcome Lou – a friendly bunch on here. Well done to those of you who’ve managed a weight loss this week.
Jean hope Steve’s a bit better this morning.
Hedgehogs a busy weekend for you. We had a Thai takeaway last night as it’s sold from a pub that serves Thai food to eat in or takeaway so we can order our food and enjoy a drink whilst waiting , however, it was really busy last night so our food was almost an hour late !. I was so hungry especially watching the diners eating theirs.
A lovely sunny morning here at the moment so getting all the washing up to date.
Am doing a b2b FD Sunday and Monday as we’ve got friends around this evening and Tuesday the car is going in for a service and Mot and as the garage we use is in Cambridge we’re going to be having lunch out whilst it’s in the garage. Hopefully the XR will have finished their demonstrations by then.
Have a good day everyone whether fasting or not.
Nana x
Day 22. NFD. London.
Yesterday was the first day I’ve missed breakfast in quite a while. I’m going back to Monday and Thursday fasting, but I thought I’d have a try out of leaving my first ( only) meal of the day as late as possible. Had a coffee and not very nice Portuguese custard tart thing at about 5.30, then dinner with lots of veg at about 8. The hardest part was shopping for food mid afternoon. I had to remind myself that hunger passes, and it did. But I must carry water with me. I’m hopeless at drinking water. I don’t especially like it…
Morning All..
Bright, windy cold morning… doing a river walk Steves coming this morning…Dally rally tomorrow so he needs quiet walk time…I think we will walk 5 miles, Steve will sit in the car…Oreo is coming with us, it will be interesting if they stay together or separate, first time for Oreo he may stay close.
Batch cooking Charlie’s meals later, it’s worked quite well lasted about two weeks..
Hedgehog..
Get wrapped up feels cold, have a good morning..a bit of a clean around for me too…car needs sorting a bit, it needs a fuse so going in garage Monday..must get rid of Charlie fur 😂
Typhoo..
Looks snowy all your way keep warm…
Tammy…
It will soon come off…enjoy bingo and the girls..a big win 😀….
Kay..
Fingers crossed and hope you get one of the dogs, they all look lovely…sending hood vibes to you..
Have a good weekend what ever you are doing….
Jean x
Morning quick one again before work
Well I decided to weigh this morning as I’m not going to fast this weekend, I’m out at bingo with the girls on Sunday, and I dont want my dodgy after fast tummy to stop me enjoying things.
Anyhow, I’m In the naughty corner with Dave 4lbs on, as i would expect, but on the up side, that’s weighing in after a non fast day (excuses excuses)
Jean hope Steve’s better
HH your up early, stay warm, i think it snowed a bit here last night
Typh00 enjoy your breakfast
Have a good day everyone else
Catch up soon
Tammy x
I wonder how you apply for this job: “After a morning dedicated to children, one of the traditional Carnaval festival figures appears – the Moixó Foguer, a naked character covered in honey and feathers who, coming out of an eye-catching decorated box, takes the opportunity to sprinkle them wherever he goes.” Looking forward to that one today.
It’s another wet and miserable start to the day and would be surprised if it gets any better later.
Going to have breakfast soon so at least that’s going to keep me warm and full for a few hours.
2nd post
@jaifaim I’m so sorry you had such a rough week. I think, apart from physical and mental decline, one of the the hardest things of growing old, is losing so many of your companions. Take your time to get back to fasting, with or without alcohol or sugar, it will get better. Hugs and take good care of yourself x
Day 22 – Lake District UK – NFD
Good morning everyone
@funshipfreddie – welcome back, hope you had a nice birthday break.
@EmmaTaylor – @bellyblast – look forward to us all being ‘on the list’ Monday morning @Funhipfreddie – no doubt you’ll be there with us as well! Let’s hope we all have a good start to the last week of the month.
@ciren2 – weather, grrrr, it woke me a few times during the night, wind and heavy rain battering against the window! I generally don’t hear much during the night, but this weather recently has been grim to say the least.
@cavanya – losing inches really helps, especially if the scales don’t go down, they will follow. It helps the bit between the ears and just as encouraging.
Two rugby internationals to watch this afternoon and one tomorrow (which should be a cracker England v Ireland) Wales play France today. Must win games for England and Wales, Ireland need to beat England to stay top of the table.
I love it, apart from the World Cup, the Six Nations is a fantastic competition, never fails to excite!
Big bright light in the sky! Going to head out for a quick MOAM walk followed by shopping.
Take care all, have a great weekend.
edited bit – @jaifaim – sorry to hear you’ve had a bit of a grim time recently, take care of your family.
After trying 5:2 before and not even completing one day 🙂 I’ve finally done it!!!
I completed my first fast day on 500 calories yesterday! I’m so blumin chuffed.
I ate my last meal on Thursday at 5pm, consumed 500 cals on friday, then broke my fast with a white coffee with 1 sugar this morning, and just about to have egg on toast yay!
Because of the time on my last meal Thursday. It does mean I went 39 hours, is that too long or okay?
TBH yesterday was a little tough, but no where near as hard as i was expecting, and this morning, yes I’m more light headed than hungry (stomach hungry) but boy I am looking forward to my eggs :):)
I need to lose 1 stone 10lb to my happy weight, I have previously lost 6 stone 2 years ago by calorie counting, I just don’t want to have to calorie count everyday for the rest of my life, although it is an eye opener, to teach portions and how much this little piggy can actually eat 🙂
Day 22 – NFD/EFS Ireland
Second family funeral last night and today… and tonight we also have my best friends surprise birthday party…
I am very tired and it’s been a very emotional week so the funeral meal and the party tonight will undo any baby steps I might have made this week… we are minding our mother and particularly my father around all this as he feels he is losing his pals – his family were very close and he can’t be at the funerals… so regret mixed in with the losses😢
I’m conscious that at the moment things are either going really well for me or really bad FD wise… it feels like there is no “middling” and it’s frustrating as it is so hard to find any rhythm…
Tonight was one of my preplanned nights on the booze because of the party so drink will be had… To be honest I’m not noticing a huge difference having stayed off drink for nearly two months and think focusing on staying off sugary treats and bread would serve me better… we’ll see
Enjoy your day everyone whatever you are doing!
Onward and downward ⬇️
We rise by lifting others 💕
Not thongs Cinque but the next worst thing, tennis shoes! They’re black so less noticeable, until they developed a hole in the left toe revealing the red tip on my sock. The couple seated behind us were travelling from Nebraska. He wore a sports coat which prompted me to try and visualise their luggage. They did mention that they’d been unable to get their suitcases up the narrow stairs to their accommodation.
Neil I loved your philosophy on life.
clbw, I found it difficult to cull books. But cleansing once I did.
Carnaval is on. Catalonians have a strong sense of humour if last night’s parade is anything to go by. I enjoyed a firework breathing dragon and the street-cleaners’ float – a giant rubbish bin with body parts sticking out of it. And the medics’ one with everyone covered in blood doing some bizarre Rocky Horror Picture Show dance. Bursts of loud music and lots of colour.
Day 22 – South Africa 🇿🇦 – NFD
Back to reality with a bump, gulp?! It’s ADF for the next week, I think. Depending on what the scales tell me tomorrow morning 🤨
@i-hate-lettuce – enjoy the rugby!
@basyjames – Happy Anniversary, & enjoy New Orleans!
@flourbaby – enjoy your weekend in Spain!
Have a good weekend everyone!
Pocket List – Day 22 🍏
@snowflake56
@funshipfreddie
Dsy 22, Emden Germany, FD
@basyjames: Happy Wedding Anniversary, enjoy your stay in New Orleans!
@emma-taylor welcome back to the fasting world!
Pocket list day 22
Have a nice day everyone!
Morning all!
Jean- hope Steve’s nose/ throat stops bleeding & both of you can get sleep…
Was it the dally rally this weekend? Will give you the recipe for cheesecake, just a quick post now.
Out with Xena soon, doing my Church prayer thing this morning, need to do some cleaning this afternoon, & possibly a walk with mum, sis & Arnie.
Have a good day everyone!
Day 22: Gloucestershire, UK, NFD:
Kept awake by high winds during the night, thankfully our rather high garden fence, which faces the prevailing westerlies, is intact…phew! I’m hoping to stay dry at work, although I note that when I let the dog out that the ground is wet.
@cavanya: Sounds good to me….inches don’t lie, while scales can be a bit fickle at times!
@matpi: Hope you’ll be feeling much better after a nights rest.
@rabbette: NO snacking, NO snacking, right? Snacking…BAD!
Must wash up the breakfast things and get to work.
See you later xx
Oh my! So many posts since I last checked in! It’s good to know that this forum has a healthy participation rate!
Thanks to all who welcomed me with messages. I don’t mind if you shorten my username to CatLady/catlady or CLBW/clbw. I chose my username because, since adopting a couple of cats in 2010, I love cats. One cat since passed away due to a hypo (he had diabetes) that happened in the middle of the night while I was sleeping so I wasn’t able to get him to a vet fast enough to save him. My other cat is female and so far very healthy. I added ‘bookworm’ because so many forums already have the username ‘CatLady’ taken. Plus I love books. I used to work in a library until I had to quit to look after my dad who has Parkinson’s Disease.
Betsylee, I can certainly relate to having too many books. I keep them under control by limiting them to two bookcases. If I buy a new book and my bookcases are full, I have to get rid of a book to make room for it. I used to buy books faster than I could read them and eventually I would lose interest in some that I had not even read yet because they would become dated. I got rid of any that I admitted to myself I was never going to get around to reading. These days I try to get books at the library first, that way if I don’t end up reading it, I haven’t lost any money. Some books, though, I HAVE to have! I also have an Amazon Kindle that allows me to buy lots of e-books that don’t take up any room. I have to get back into the habit of reading library books by the due date. Years of buying books has spoiled me in this regard. I’ve gotten used to reading more than one book at a time and taking as long as I like.
I must check in more often. I’d like to join in more in the discussions but today I am a bit overwhelmed at the number of posts I need to catch up on!
Day 21 Ohio, US — NFD (63 bites)
Day 20 — (71 bites)
Just a quick check in before calling it a day. Yesterday I had another treatment for heel pain and that pretty much wiped me for the evening and led to eating a little more than usual, although no added sugars were included. Today was going to be a FD, but I’ve felt a little under the weather all day, so the fasting will have to wait until the morrow.
Hope your weekend is off to a good start!
Day 22 – Japan – NFD
Water fast #14 wasn’t as easy as norm but by late evening I was okay. This morning I was able to work out before eating. So it was a 38+ hour fast.
Good morning,
Saturday fast day, but I am a bit tired after such a fun, but maybe too long, grandma kinder yesterday.
Cali, such a good tip to photograph the number on the computer box. You will laugh to know that I have the number written in my little notebook in my top desk drawer, next to the service provider help line number. And I also worked out that the problem was probably due to a big rainfall as we have a node system involving pits along the roads that rain can get into. It is just that my adrenalin gland works faster than my brain!
LJoyce, congratulations on getting those cucumbers brined and pickled. And woohoo for lovely Canada, the trip is falling nicely into place! And a good week of fasts. Ooh yes, aren’t you lucky to have the Adelaide Festival at your doorstep, I hope it was a great night.
Betsy, I bet it feels lovely getting that summer washing done. (Reminder to self, wash those quilts!). Congratulations on the nice pile of tops to go the opshop, but how cruel that trying them on was enough to exacerbate your back issue. So glad you have a good physio to go to.
Thin, I am glad the concert was so wonderful, with you in your newly acquired trousers and what? thongs on your feet?
😉
Neil you are so right that it is our mistakes and unplanned events that make us who we are.
Melbourne is a sleet town too, although it is mostly from my childhood I remember it. Walking to school through it.
I am thinking of you pedalling uphill today, and when it is most wearing, looking forward to tomorrow when you can coast down.
I love that there is a place called Middlemarch in NZ.
Penguin, such awful damage from the floods, and my heart goes out to everyone cleaning up, it is such a miserable, dank, smelly job.
Well, it is a beautiful morning here, and while I am not really in the mood for fasting, it is only one day.
Sending good wishes to you all.
PS I made my zucchini and meatballs dish that is one of my staples when I am growing zucchinis. https://imgur.com/a/dmdPAAW
Hedgehog..
Haddock and chips were nice and half a chocolate orange…his bleeding seems to be slowing down, not really his nose now his back of throat…it’s not good, about 30 hours now, we couldn’t go out…
Sounds like chips on the menu 😂…sounds a nightmare…what about chocolate cheesecake?…dark beige 😂….recipe please …
Minols..
No salads in our chippy’s 😱…..
Dave..
A good idea on making a list of foods you eat and their calories …helpful.
Jean x
Day 22,Tas Aust NFD
@Snowflake- I think I’ll stick to aiming for <500 too.
@i hate lettuce. The weather sounds truly awful. Well done on losing 3 lbs this month already.
Yesterday’s FD went well as I made a really thick celery soup which sustained me for most of the day.
I hope everyone has a great weekend!
Yes I have never heard of a chippy that does salad. I must make a list of foods and the calories in them for future reference.
Jean- hope Steve’s nosebleed stops, don’t need any more hospital trips…shame you couldn’t go out, enjoy the haddock & chips. Have met the girlfriend once, but she was very nervous & didn’t speak much 😱 Son has given advice about food she likes- her family call her a ‘beigetarian’- she’s vegetarian but likes mainly beige food! I think conversation will be hard though…
Dave- the fast800 worked well for you before, maybe you could do that again for a week after your holiday?
Typhoo- still a good FD for you, better than I did yesterday!
Minols- salad from a chippy? Nooo you can’t! Top marks & gold stars for you if you can do that! 👼💪👑⭐🏆 Hope the parade goes well…
Lou- hard at work if everyone’s eating! I wouldn’t worry too much about what you eat & drink on FDs, whatever helps you get through the day!
Cakey- hope that you have a nice lazy weekend!
Tammy- I guess you’ll be working at the weekend?
Kay- hope those pebbles get sorted!
Lots of cooking done, was much better than usual & didn’t pick, so managed to keep to 800 cals today.Xena has done well for titbits instead!
Don’t know what colour parties are, I did carry a flag when I was in the cubs. 😄
Cakey and Tyhpoo..
Thanks for your wishes and thoughts…just one step at a time…
Dave..
Re read what you said…you only can give it a try and see if you can manage it…
Minols..
Enjoy your evening…a blast from the past for me with the colour parties..very hard carrying the flag, quite heavy, as guide.
Jean x
Week 190…after fasting 320 fasts
It’s been a hectic week hubby had been in hospital for three days, a big worry. I have managed the two fasts, dog walking with the coming and going as you do.
Hubby has had confirmation his cancer has returned and we are devastated, one step at a time trying to keep positive.
I have lost 1lb… loosing to date 30 lbs
Hubby suspended from fasting
One step at a time……
Day 21, md, US NFD
Woah day 21? Great news to report I’ve definitely lost some inches. I can’t wait to see what more progress I’ll make…. it’s only been 2 weeks!!!! So happy and couldn’t wait to share. Here’s to Friday and the weekend small wins!🥂
Which phone you got Minols, I like messing around with a new phone to see how it all works 😬😄. Belly full now. Didn’t get chance to measure the calories so will do it next time.
Hi all
Easy going day today, food-wise, and I’ll have a salad from the chippy tonight.
I’ve been setting up my new phone in spare moments -swither between delight and frustration!
Lovely to have you on board, Lou.loys of advice and help on here…as well as quite a bit of ‘flexing’ of the rules…and forgiveness thereafter!
Well done, Kay! And…you’re a bit of an obsessional number-cruncher! Where would we be without you?!😁 (yet…found the emojis)
Have a good night everyone…off to walk the colour parties through their paces ahead of Thinking Day parade.
Mx
Jean.No it’s not for holidays it’s for after, A few pints would soon put me over on holiday.If I do what I said above I would be over 1400 calories below my TDEE every day and more on FD.It just a thought. Maybe with a try for a week or two. Still not had anything to eat yet.
Jean, all here for positive thoughts and best wishes for you and Steve as you head into the round of treatment.
Much love
CW
Jean
Like everyone else I’m sorry about your news just need to try and stay strong and positive so you can both get through this.
Didn’t make it through to the end of my fast was feeling quite light headed at about eight last night so had some porridge which is still under the 600 calories allowed.
Louowens
Welcome to the group we are all a very friendly bunch here so feel free to ask questions.
Day 21, VA, USA, CD maybe FD
Fridays always start with fasting, then we’ll see about that last meal or if a cocktail happens.
So far with 3B2B FDs that 6 or 7lbs I went up last week (yes I know the what the flux!) -4 has been shed… so still working on it.
I’ve noticed a bit more snacking happening for me in this last month so must get that under control. When I was making strides I did notice I was NOT snacking. Even tho I’m snacking on healthy alternatives (carrots, celery, bell peppers) I think it still influences me to over eat my supper. So I’m working on changing the snacking habit back to a drink water habit. Which does so much better for me losing/maintaining weight.
@lilymartin – toast and Vegemite sounds delicious.
Feeling a bit distracted and out of sorts best post this while I’m still able to finish this sentence.
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Michael is touring Australia this September! Here's a link to dates and tickets. Hope to see you there.
Michael Mosley gives an update for 2019, current research in the field and announces a tour starting in February.
Michael looks at the Horizon special, "What's the Right Diet for You" and tells us which diet they say is best for him.
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