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. 

Many people fear that they will not get through the day on only 600 calories.  Friends of ours’ would scoff at our “Starvation Days”, and sometimes others will taunt us about what they can eat while we are depriving ourselves. But we are smug in the knowledge that the day after a Fast Day, we will be a pound lighter and looking good. It is true that for the first couple of weeks you will be checking the clock to see if it is time to eat. But stay hydrated [the brain often interprets thirst as hunger] and push through it. This is a marathon, not a sprint. You can do it!

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on Public Broadcasting Service.  This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  Say the recipe calls for 4 oz chicken breast, so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.   This interview is an oldie, but a goodie. Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the above photo? It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only, presenting the coffee in a 1-cup pitcher.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t just cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. At that time, set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until noon. By 2 pm, I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid-to-late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1]  If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

13. Don’t Stop. This is a Lifestyle, not a Diet. Continue to incorporate 5:2 Fasting into your food planning — the weight will stay off and you will be healthier in the long run.

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

1 two-oz hard-boiled egg = US large	1 two-oz egg
dried Turkish fig	Bleu cheese
baby spinach leaves	leek + mushrooms
chèvre or Brie cheese	strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

butter + onion + potato	Martins whole wheat potato rolls
chicken stock + whole milk	roasted chicken breast meat
wild greens + part-skim ricotta	carrot sticks + cherry tomatoes
chorizo +  Finn crisp	Corky’s BBQ Sauce  or equivalent
Sparkling water	Sparkling water