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: a simple way to lose weight and be healthier.

Many eating plans for weight loss tell you numerous things that you cannot eat — especially bread. It is true that bread is usually high in carbohydrates, and eating too many carbs is going to pack on the pounds. Also, many breadstuffs are made of highly-processed flours which add scant nutrition to your meal. For the purposes of the 5:2 Fast Diet, we do want to minimize carbs from processed sources, but that doesn’t mean that you can’t find a healthy alternative. Of course, one Fasts only two days per week, so it would not be a huge sacrifice to forego breadstuffs on those days… But what if you substituted healthier breads instead of the usual SAD choices on the other days? Ooooh — win-win. Here are four versatile breadstuffs for any day of the week:

Focaccia Buns: 6 buns each 86 calories Splendid for small sandwiches, or as a side nibble as part of a meal.

150 g white whole wheat flour ++++ 150 g bread/strong flour ++++ 5 g salt ++++ 3 g dry yeast	In a bowl, stir with a fork until it forms a shaggy bowl.
	Cover bowl, let dough rise 8-12 hrs.
	Turn out on work space, portion into 6 pieces, each ~70 g. Shape into buns.
	Put on parchment, let rise 45 mins.
olive oil ++++ coarse salt	Brush with flavored olive oil, sprinkle with salt. Slide parchment onto a baking sheet, bake 15-18 mins at 425F.

Mealie Bread: makes 24 pieces using a 1½ Tbsp scoop 1 piece = 73 calories… 0.5 g fat… 1 g fiber… 1 g protein… 5.6 g carbs… 20 mg Calcium… Southern Africa is the land of Mealie Bread. I cooked it as patties, scooped onto a griddle. Fine flavor at breakfast or dinner.

++ ¼ c milk ++++ 2 Tbsp melted butter ++++ 1 two-oz egg ++++ ½ c white whole wheat flour ++++ ½ c cornmeal ++++ 1 Tbsp sugar ++++ 1 tsp baking powder ++++ ½ tsp salt ++++ ½ tsp paprika ++++ 1 cup cooked corn kernels ++

Combine all the ingredients to form a moist, fairly thick batter. If too dry, add a little milk or water. If too wet, add a little flour. Heat a griddle to medium high and spritz with non-stick spray. Scoop batter onto it, then flatten out to make 3” patties. Turn when the bottom is set and a little brown, then cook the other side. When cool, they freeze well.

Polenta: Sv 6-12  recipe from Bob’s Red Mill makes 12 slices, each slice [2.25 x 3 x 0.25”]  Serve topped with pasta sauce or Mediterranean Vegetables or sautéed mushrooms. So many options. 43 calories… 0.2 g fat… 1 g fiber… 1 g protein… 9 g carbs… 0 Calcium

+++ 1 cup dry polenta ++++ 3 c water or vegetable stock ++++ 1 tsp salt

Bring salted water/stock to a boil in a 2-qt saucepan. Add the polenta, a few tablespoons at a time, stirring after each addition. Once all the polenta is in the water, turn down the heat to its lowest [I used the smallest burner on its lowest setting] and cook for 30 minutes. Stir often: to prevent lumps, to scrape down the sides, and to keep it from sticking to the bottom. Unlike risotto, it does not need constant stirring. After 30 minutes, the polenta will be very thick – the spoon should stand up by itself. Then cook 2-3 minutes more. Brush a very thin layer of oil on a 9×13” baking pan, and turn the polenta into it. Nudge batter into the corners and smooth out the top. Let it cool as the polenta solidifies. Before serving, cut into 12 squares. Heat a non-stick skillet and spray with cooking spray. Cook the polenta portions until they begin to take on a little color and are heated through. Individually wrap pieces and freeze cooked or uncooked, until needed.

Tattie Scones:  makes 3 pieces, each at 43 calories  Top with an egg at breakfast, serve along side soup, or with a salad.

++ 1 Tbsp egg white ++++ ½ cup mashed potatoes, no milk, no butter ++++ ¼ tsp salt ++++ 1 Tbsp white whole wheat flour ++++ 2 Tbsp milk ++++ ½ tsp baking powder ++

Combine all ingredients so that it looks like thin Cream of Wheat. Measure ¼ cup portions and pour into a heavy skillet which has been well-seasoned or spitzed with non-stick spray. Spread out the batter to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.