How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
On November 8, 1963, a new song was hitting the airwaves. Teenagers swooned over Bobby Vinton‘s crooning, while their parents recognized the tune as a cover of a popular song from 1945. Redd Evans and David Mann wrote it, then Vaughn Monroe recorded it. Jimmy Dorsey and Nat King Cole covered it in the 40s, cementing its popularity. But for my generation, as yet unknowing of the Beatles, nothing was like a slow dance to the yearning lyric:
“I’ve said it, what more can I say,
Believe me, there’s no other way,
I love you, I will to the end,
There! I’ve said it again.” Sigh.
Today I’m going to say some things that I’ve said before: this Fast Diet works. How do you get started? How do you convince yourself to get on it and stay on it? [see Groundhog Day, posted 2 Feb 2018] Like the singer of the song, you have to be in love: in love with the idea of being slimmer and healthier, and in love with your self enough to want to make the effort. When you read my recipes, you’ll notice the food values for each. Yes, I’ve worked them out for each ingredient to get those totals. So barring errors in math, they are accurate and here’s why they matter to me. >>calories: rather important if you want to stay within our Fast day limit of 600 per day. If you don’t want to count calories, then I have done it for you. >>fat: this is total fat. If one is supposed to limit fat to 25% of calories, then the limit on a Fast Day should be 15 g. It has been shown that eating fat doesn’t make you fat, but a lot trans fat and saturated fat in the diet increases the possibility of diabetes. Fasting reduces that possibility. Reduced fat also means reduced calories. >>fiber: fiber in the diet helps digestion and bowel regularity. It feeds your gut flora and can help to reduce the risk of colon cancer. 21 grams per day are recommended. >>protein: we need to eat lots of protein on a Fast Day to maintain muscle mass. When your body has reduced calories, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! Then the muscles are targeted. As we age [any age past 35 years], we lose muscle anyway. Lots of protein on a Fast Day [as well as on a Slow Day] can help to maintain that muscle. Exercise helps, to build muscle. ‘Average sedentary male needs 56 grams of protein/day.‘ >>carbs: carbs come from fruits, vegetables, whole grains, dried beans [Complex carbs], bread, sugars, pasta, white rice and potatoes [Simple carbs]. Simple carbs quickly convert to sugar in the process of digestion. One reason that Fasting reduces the risk of diabetes is the reduction of Simple carbs in the diet. A ‘low carb’ meal should have less than 35 g of carbs. If you reduce the Simple carbs on a Slow Day, you will probably lose weight faster. We aren’t eliminating carbs, but we are being more sensible about which ones we eat every day. >>Calcium: this matters for our bones and heart, nerves, and muscles. 1000-1200 mg of Calcium are recommended. Eating your Calcium [ex: cheese] is better than supplements.
Eat well, Fast well, live well.
Breakfast, single portion
|prosciutto||1.5 two-oz eggs|
|red onion pickle||dry mustard|
|Whatever you need for your smoothie||Whatever you need for your smoothie|
|Whatever you need for your hot beverage||Whatever you need for your hot beverage|
Dinner, single portion:
|tuna steak + olive oil||3# chicken|
|red bell pepper||onion + celery + carrot|
|zucchini + lemon juice||Worcestershire sauce + peas|
|cherry tomatoes||dumplings [..Not by Bread… 7 Feb-2018]|
|Sparkling water||Sparkling water|