How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

One feature of the book Bridget Jones’ Diary was her frequent recording of her weight — up and down it would go, much to her dismay.  Of course we readers knew it would do that, since Bridget was an ‘emotional eater‘ and often drank too much.  But those fluctuations were very relatable to dieters, even Fasters.  We want to think that once we get to our Target Weight [and there is no magic to that — it is the weight you want to be], we will magically remain there, day after day.  Having Fasted for many years, I can tell you that weight can rise by as much a 2 pounds [0.9 kg or 0.14 stone] from one day to the next. And then a Fast Day or two sets things to right again. Or weight could drop by a pound — inexplicably!  Do not be discouraged if your weight fluctuates. It happens and life goes on.  It is what you do with the information that matters — does it make you stop the Fasting Lifestyle or does it make you double down and do better? Your choice.    On March 15, 1892, the modern escalator was patented, designed to take people up and down stairs without effort.  Did you think that maintaining your weight and avoiding its ups and downs would be without effort?  Fasting is the closest thing to that I know.

Mackerel-Leek ScrOmelette:   157 calories   9.5 g fat   1.1 g fiber  12.6 g protein  5.8 g carbs [6.2 g Complex]  61 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or arctic char.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                    1 oz cooked mackerel   [I clean and cook mine as soon as I get it home, then freeze it.]                                                                                                                        1.5 oz leeks                                                                                                                                                     ½ tsp Dijon mustard                                                                                                                        1 oz strawberries                                                                                                                       Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                                     Optional: 3 oz green or berry-yogurt smoothie [38 calories]or unpasteurized apple cider

Spritz a hot sauté pan with non-stick spray and stir in the leeks and mackerel, to soften the leeks and warm the fish. Whisk the eggs with the seasonings and mustard. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and plate the berries. Oh my!

Beef & Beet Salad:   248 calories  8.5 g fat  3.4 g fiber   24 g protein  17 g carbs [10 g Complex]  24 mg Calcium   PB GF   This unusual salad was found in James Peterson’s Glorious French Food. Should you have left-over roast beef, this is the dish to try.

2.75 oz thinly-sliced roasted beef                                                                                                 3.5 oz pickled beets, as thinly-sliced rounds                                                                              1/4-1/2 cup shredded lettuce                                                                                                            dill pickle spear                                                                                                                                1.5 tsp dressing***

Dressing   [makes 6 teaspoons — save the remainder]                                                                                                      2.25 tsp Dijon mustard                             1 Tbsp chopped shallot                                                 1.5 tsp wine vinegar                                     4.5 tsp olive oil

Slice the beef and the beets as matchsticks about 2-3” long. Put in the serving bowl/plate and drizzle the dressing over the top. Gently toss to coat the salad with the dressing. Plate it. Wonderfully simple.

Ingredients for next week:

Breakfast, single portion for Monday:                    single portion for Thursday:

Dinner, single portion for Monday:                             single portion for Thursday: