Back to School and here’s a vocabulary lesson. The quiz at the end of the lesson is how you live and eat for the rest of your life.
Fast Diet: Also called the 5:2 Diet, it was proposed by Dr. Michael Mosley of England as a way to improve over-all health via two days of calorie restriction each week. The health benefits include: weight loss; lower blood sugar; lower cholesterol; lessening of pre-diabetic tendencies; reduction of body fat; higher HDL cholesterol; and possibly better brain function.
calorie restriction: Daily calorie intake limited to 600 calories derived from high quality foods. This is for two days a week. There are no limits on what you eat the other days, but faithful adherents find that on non-Fast Days they tend over time to have a smaller appetite. This does not mean that you can or should eat rice cakes all day as long as the total doesn’t exceed 600 calories. Read on to see the components of quality food for a Fast Day.
low fat: A menu with less than 22 grams of fat per day is considered to be ‘low fat.’ It has been shown that fat doesn’t make you fat, but a lot of fat in the diet affects the possibility of diabetes. Fasting reduces the factors that may predispose one to diabetes. Reduced fat also means reduced calories. Resorting to pre-packaged meals from the frozen food aisle might not be the key to low fat. My recipes usually show the fat content for the meal, and I keep it as low as possible.
high protein: A meal with 20 grams of protein is high in protein. Many of my recipes exceed that number, so you might be eating 40+ grams of protein per day. We need to eat lots of protein on a Fast Day to maintain and build muscle mass. When your body faces calorie restriction, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! As we age [any age past 35 years], we lose muscle. Lots of protein on a Fast Day can help to maintain that muscle. Exercise helps, too. If all you ate on a Fast Day were salads and vegetables, you would be losing out on the protein you need.
low carbohydrate: a meal with 33 g. carbohydrate or less is low in carbs. This is not one of those faddish diets that dictates the elimination of entire food groups. Eating like that does not promote a healthy lifestyle. We need some carbs for energy, but not as many as most of us eat. Even on a Fast Day, some meals contain carbs but you will notice that rarely does the carb count for a meal exceed 33 g. When it does, it is because the carbs are high in protein, chick peas and kidney beans for example.
Examples: Chicken Provinçal: 270 cal 7.6 g fat 24.4 g protein 19.4 g carbs Asparagus Soup 242 calories 10.7 fat 16.8 protein 33 carb Tuna-Egg-Tomato Salad 248 cal 15.8 g. fat 23.4 g. protein 13.5 g. carbs Stuffed Clams: 262 calories 7.4 g fat 26.1 g protein 12.4 g carbs Meze Meal 297 calories 10 g. fat 36 g protein 21.8 g carb Crab Cakes: 250 cal 4.7 g fat 24.0 g protein 14.2 g carbs PowderMill Scramble: 247 calories 9.3 g fat 17.6 g protein 34.3 g carb Ham Omelette 291 calories 8.8 fat 15.9 pro 25.1 carb Oatmeal Pudding 295 calories 2.6 g. fat 12.1 g. protein 49.7 g. carb
If you want to know the nutritional value of foods you eat, try consulting this: calorie king.com This is where I look up all the food values of raw ingredients.
On Sundays and Wednesdays, I post recipes to help you to follow the Fast Lifestyle and to eat well on Mondays and Thursdays. Join Edmond, ‘Skinny’, ‘Longevity’, KEL, and Amy. Be healthy.