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. Join me in the Fasting Lifestyle.

How does a woman without a single boat defeat the largest navy of the era? With courage and ingenuity, that’s how. On the Indian shore of the Arabian Sea, near the present city of Mangalore, there was a Princely State of Ullal. This state was ruled by a merchant-soldier family. The Prince’s niece, Abbakka Rani, was raised to be an intelligent ruler. Besides her books, she was trained in statecraft and the arts of war. The girl could ride and shoot a bow as well as any man, yet she was humble and dressed herself simply, like a village woman. In time, she inherited the throne from her uncle. There is uncertainty as to the identification of Abbakka Rani: some say that there were multiple queens named Abbakka in the region and over the years. Are the stories about her a compilation of tales of many people, told as if it were one woman? Hard to tell. In the 1500s, the Portuguese cruised into the Indian Ocean, intent on controlling the international market for silks and spices. At first, they would demand ‘protection money’ from the coastal towns. Most agreed, but Abbakka refused to pay. Although her religion was that of the non-violent Jains, Abbakka made a coalition with other rulers including Hindus and Muslims to resist the interlopers. For political advantage, she married the king of Mangalore. He sided with the Portuguese, and for that and other reasons, Abbakka divorced him. He pledged to be her ally, but he could not resist favoring the Portuguese. Finally the Portuguese sent in a fleet of ships commanded by general Joao Peixoto. He sailed into Ullal and took control of the port. Abbakka hid in a mosque, then by night she gathered 200 follower from the region for a counter-attack. Pleased with their easy victory, the Portuguese let down their guard. Drunken sailors roamed the town and danced in the streets. General Peixoto went to sleep in the palace without a care. Abbakka’s army attacked fiercely and without giving quarter. The general and many of his troops were killed. The surviving sailors ran for their ships and fled out to sea. An ignominious defeat by the humble woman who saved the day in Ullal.

Our breakfast has the flavors of Bombay which is located up the coast from Ullal. The dinner is favored by the Portuguese on their Azores Islands.

Mumbai Morning: 160 calories… 9.4 g fat… 1 g fiber… 9 g protein… 11.5 g carbs… 110 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Nik Sharma remembers an omelette from his childhood which was described in the New York Times. He called it a Bombay Fritatta, but since Bombay is now Mumbai, I changed the name and some porportions. It is yummy. Serve with tea from India or Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

1 serving	Set toaster oven at 350F
1 + 1/2 Tbsp red onion, minced ++++ 1 clove garlic, minced ++++ ¼ tsp canola oil + spray of cooking spray+++	Cook onion and garlic in oil until transluscent. Pour into an oven-safe dish spritzed with oil.
1 two-oz egg ++++	Whisk egg.
1/4 tsp garam masala ++++ 1/8 tsp red pepper flakes ++++ pinch salt ++++ 1/8 tsp turmeric ++++	Add these ingredients to egg and whisk to combine. Pour over onions and garlic in dish.
1/2 oz feta cheese ++++	Sprinkle with feta, bake 12-15 mins.
3 oz melon ++++	Plate with melon.

Grouper Grilled with Limpets: 271 calories… 5.5 g. fat… 3.5 g fiber… 40 g protein… 18 g carbs… 85.4 mg Calcium…  PB GF Grouper is a popular sportfish in the Atlantic Ocean, from the warm Caribbean to the colder waters of the Azores. Paired with garlic-grilled limpets and a vegetable medley, this is a meal you might find in many Azorean restaurants.

++ 4 oz grouper or cod filet ++++ 4 limpets ++++ 1 tsp butter ++++ 1 clove garlic ++++ 1 oz sweet potato slices ++++ 1½ oz broccoli florets ++++ 1½ oz carrots ++++ salt & pepper ++

Cut the garlic clove in half. Rub the fish on both sides with garlic, to flavor it. Press the garlic and divide into four equal portions. Cut the butter into 4 equal pieces. Put one portion of butter and one portion of garlic in each limpet. Spritz the fish on both sides with cooking spray or olive oil. Put the vegetables on to cook in simmering water. On a grill, put the grouper and cook on one side for 4 minutes.

Turn the fish and arrange the limpets on the grill, putting the shells right on the grid. Cook fish and limpets 4-5 minutes longer, until the garlic butter is sizzling and the fish is done. Plate with salted, cooked veggies for a colorful plate.