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. Welcome to jkimdol and Apoorva Dietician and Oliver William and yourweightlossguide who are now Following.
Ordinarily, the food you eat turns to glucose. Then your cells convert glucose into the energy your body needs to operate. If there is more glucose than the body can burn, it turns to fat. Hence, to paraphrase Mr Micawber, a calorie surplus and an energy deficit = gaining weight. During Ketogenesis, your body is tricked into burning fat for energy. The longer your body is in a Ketogenic state, the more fat your body burns. This is the principle of the Ketogenic Diet. Many of you are following that. To be a strict adherent, you eat only certain foods: no beans or whole grains or carrots and little fruit. The diet was originally developed to minimize seizures in children who are epileptic, and that worked. Then weight-conscious people said, “Hey! I want to burn the fat in my body faster, and Keto eating sounds like the way to do it.” The Keto Diet dovetails nicely with most tenants of the Fast Diet, as many of my Followers must know by now, since several of you are proponents of Keto. This chart will help you to see any differences and all of the similarities:
| Is this food allowed on this diet… | Keto | On Fast Days |
| Fatty Animal protein: beef, lamb, pork | Some | Yes |
| Lean Animal protein: chicken, turkey | Some | Yes, preferred |
| Eggs | Yes | Yes |
| Beer, wine, cocktails | No | On Slow Days |
| Grains + starches: rice, wheat products, pasta, cereal | No | Yes, in moderation |
| Nuts + seeds | Yes | Yes, in moderation |
| Beans, legumes: peas, kidney beans, lentils, chickpeas | No | Yes |
| Seafood protein | Some | Yes |
| Apples, melons, pears, all other fruits | No | Yes |
| Berries: blueberries, strawberries | Yes | Yes |
| Leafy green vegetables: spinach, chard, kale, lettuce | Yes | Yes |
| Cheese | Some | Some |
| Vegetable oils: olive, canola | Yes, lots | Yes, in moderation |
| Animal fat: butter | Yes, lots | Yes, in moderation |
| Root vegetables: potatoes, beets, sweet potatoes, carrots, parsnips | No | Yes |
| Other vegetables: onions, tomatoes, peppers | Yes | Yes |
| Higher fat | Yes | No |
| Protein — 81 g per day for person weighing 150#/68kg | limited | Yes. lots |
| Higher fiber | No | Yes |
| Daily Carb intake | 20 g | Keep it low |
| Complex carbohydrates: whole grains | No | Yes |
| Simple carbs: cookies, pastries, cake | No | Not on Fast Day |
| 16:8 intermittant fasting recommended | Yes | Yes |
| Number of days per week to follow the regimen | 7 of 7 | 2 of 7 |
| Do calories matter? | No | Yes, only 600 on Fast Days |
What shall we eat today that is in line with the Standard Keto Diet? Avocado-Egg Toast and a Beef Stirfry — without the rice or noodles. These meals are not pure Keto, since that would involve much more fat. However, these meals are prepared with Keto-approved ingredients as well as meeting the Fast Day calorie limits. If you are considering weight loss, think about which diet plan is for you.
Avocado-Egg Toast: 176 calories 10 g fat 4.5 g fiber 10 g protein 15.6 g carbs [~10 g Complex] 5 mg Calcium NB: The food values shown are for the toast, egg, avocado, and the fruit, not for the optional beverage. PG GF– if using GF bread Avocado Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a wholesome bread underneath.
1 two-oz egg 0.8 oz avocado 1 slice 70-calorie bread [Fasters would have this be whole-grain, hearty bread] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water
Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverage and you are all set for a Keto day.
Beef Stir-fry: 245 calories 8 g fat 3 g fiber 17 g protein 21 g carbs 74 mg Calcium PB GF From Eating Well comes this simple stir-fry that is good tasting and good for you. TIP: for one serving, cook in a saute pan since a wok would be too large for the contents.
2 oz beef [mine was leftover from dinner] ¼ cup chicken stock ¾ tsp fresh ginger, minced or grated ¾ tsp cornstarch 1 clove garlic ¼ tsp ground coriander small pinch red pepper flakes ½-1 tsp sesame oil ¼ medium onion [1.5 oz], sliced ½ cup broccoli florets ¼ cup red pepper in bite-sized strips 1 tsp sesame seeds optional: 1/4 cup cooked brown rice, adds 54 calories
Slice beef on the diagonal into bite-sized pieces. Stir together the stock, ginger, cornstarch, garlic, coriander, and red pepper flakes. Heat the oil until shimmering then stir-fry the vegetables for 3 minutes. Add the meat and if it is raw, stirfry for another minute. Stir the sauce well and add to the pan. If meat is cooked, add it now. Cook until bubbly and thick and meat is heated. Plate the stir-fry, with or without the optional rice, then sprinkle with the sesame seeds.
Ingredients for next week: Breakfast, single portion for Monday ……………………………………………….. single portion for Thursday:
| 1 two-oz egg | 1.5 two-oz eggs |
| bannock | Swiss or Rainbow chard + Paprika |
| applesauce, unsweetened | garlic powder + Parmesan cheese |
| ‘Canadian bacon’ or back bacon | strawberries |
| Optional smoothie | optional smoothie |
| optional hot beverage | optional hot beverage |
Dinner, single portion for Monday: ……………………………………… single portion for Thursday:
| chicken leg quarters + leeks | 4-oz bison burger + catsup |
| onion + carrots | coleslaw or other vegetable |
| prunes + thyme + bay leaf | 90-calorie slider bun |
| quick-cooking barley | mushrooms |
| Sparkling water | Sparkling water |
