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