How to Stay

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.

Starting any new behavior is easy — staying on it is more difficult. Having gone through this myself, I have some tips for you. 1] If you haven’t done so, watch Michael Mosley’s TV presentation Eat, Fast, Live Longer. That’s what motivated us to get on board. 2] We talked about planning and purchasing ahead, so continue to do that. Make it easy for yourself to follow the diet. 3] Make the meal special. On my Home Page is a photo of a demitasse cup. It is the only one I have and I think it is very pretty. I use it on Fast Days only, filling it from a small pitcher of mocha cafe au lait. Make your Fast Meals an occasion — use the good dishes; put the sparkling water in a nice glass with a twist of lemon. 4] Slow down your meals. The little demitasse cup means that I have to stop my breakfast once in a while to refill the cup. Wait until you have swallowed your food before you cut your next mouth-full. 5] Set goals by the clock. From breakfast to noon, put no calories in your mouth. Then set the timer for two hours, and don’t eat during that time. When it rings, set it for another two hours. Its a mind-game, but it works. 6] Distract yourself. Plan projects for Fast Days which will keep you focused on the task for 2-3 hours, so you will think less about food. 7] Think about tomorrow, when you will weigh less and you can eat more freely. Rather than think “I can’t eat that today,” you can think, “I can eat that tomorrow.”

Today’s menus are typical for us on a Thursday: a savory scramble and a hearty soup. The nice thing about soup is that you get to store future meals in the freezer.

Capicola ScrOmelette:  147 calories 8 g fat 1.0 g fiber 13.8 g protein 7.5 g carbs [6.6 g Complex] 72 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF Capicola is a dried ham which is very flavorful yet low in fat and calories. It goes very well with eggs.  

1½ two-oz 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.   1/3 oz uncured capicola ham, sliced thinly and chopped large pinch oregano 1.7 oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Chop the capicola and slice the apple. Beat the eggs with the oregano. Heat a non-stick pan and spritz it with non-stick cooking spray. Put the capicola in the pan to heat very briefly, then pour in the eggs. Scramble or cook as you would an omelette. Serve with the beverages of your choice.

Czech Garlic Soup Česneková polévka: 194 calories 4.7 g fat 4 g fiber 9 g protein 27 g carbs [18.4 g Complex] 84 mg Calcium  PB GF – if using GF rye bread What could be better on a cool night than a cozy bowl of soup? This is a classic from czechcookbook, but feel free to make it your own. The calorie count is so low that you could add other vegetables or low-fat meat.  HINT: This recipe makes 8 cups of soup. One serving = 1 cup

1 Tbsp unsalted butter OR bacon fat   
7 cloves garlic
Chop garlic and saute in butter/fat in a stock pot.
7 cups water OR Chicken Broth OR Beef Broth
1½ tsp salt
3 cups cubed potatoes 
3 cups cubed parsnips
Peel potatoes and parsnips and cut in cubes. Add to broth and salt in the stock pot. Simmer for 20 minutes, until vegetables are just under-done. Remove ½ cup soup stock and cool.
1 egg
1 tsp marjoram
Whisk the egg, then whisk it into the reserved ½ cup of soup stock. Return to the stockpot, stirring, and add marjoram. Taste for seasoning. Let sit 8-24 hours.
Per person: ¼ oz rye or whole wheat bread, cubed
Per person: ¼ oz Swiss cheese
Per person: side salad
Toast the cubes of bread. Grate the cheese over them while hot. Use to garnish the reheated soup when serving.

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg + corn kernels + basil3 two-oz egg whites 
tomatoes + black beans + olive oil2 egg yolks + sugar
crushed red pepper + melon blueberries + raspberries
red onion + red wine vinegarother berries + Armagnac
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

corn kernels + beef steakchicken breast + polenta + green beans
tomato + canned black beansonion + red bell pepper + garlic
red onion + red wine vinegar green bell pepper + tomatoes + thyme
basil + olive oilred wine + piment d’esplette + olive oil
Sparkling waterSparkling water

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