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.

On 28 September 551 BCE, the boy Qui was born into the Kong clan. The family had once been noble, but was by then down at the heels. Qui was poor, but his family made sure that he learned the old rituals of court behavior, music, and poetry. His education was in the writings of the ancients, who’s teaching he revered. Late in his teens, his mother died and Qui married, siring several children. Then he left his home state of Lu to find work in other small kingdoms. For many years he worked at so many various jobs that one might think that either the list is an exaggeration of his ability or a reflection of his inability to hold a job. Qui wanted a position as political advisor to one of the regional potentates, but that did not happen. Eventually, he returned to Lu and became a teacher. Unlike other teachers/scholars, Qui did not care if his students were high-born or peasants, as long as they wanted to learn. Was this in recollection of his own childhood of being looked down upon at school? Qui became known as Kong Fu-zi or Master Teacher Kong. [This was latinized in the 1600s by Jesuit priests into the name Confucius.] His sayings and his learning are legendary, but was he starting a religion? Confucius is revered but not worshiped. There are temples to Confucius, the largest being in his home town, built within two years of his death. There is no deity in Confucianism, but there is a code of conduct to follow, and rituals to observe. To follow his teachings, one must become the “Confucian Gentleman.” The ‘Gentleman’,  Chün‑tzu, does not have to be high-born — anyone can aspire to the designation, no matter his station in life. But he must exemplify four qualities: a] Engaging in a ceremonial etiquette of politeness; b] Observing filial piety by respecting the parents and ancestors; c] Having loyalty to one’s ruler, or doing one’s best for the ruler; d] Being humane, as in “do not do to others what you would not like them to do to you.” This way of living can apply to the plowman and the poet, and so it has influenced the lives of millions of people in Asia, as well as philosophers in Europe for 2000 years. The Chinese Cultural Revolution tore down Confucianism as a state religion, but now Confucian influence can be seen in Chinese Marxism. Like his contemporary Socrates, Kong Fu-zi has cast a long shadow.

Confucius said, “It does not matter how slowly you go as long as you do not stop.” In Fasting, the weight loss is slow and gradual, and by remaining on the path, one achieves one’s weight goals. Confucius had definite ideas about food. With that in mind, we will have my version of the Chinese classic Scallion Pancakes. For dinner, a stir-fry which has a balance of meat and vegetables, all of which are fresh and cut in small pieces.

“Scallion Pancakes”: 144 calories 5 g fat 3 g fiber 8.5 g protein 16.5 g carbs 68.5 mg Calcium   NB: The food values given above are for the pancakes and fruit only, not the optional beverages. PB  GF – if using GF flour  The title of this recipe is in quotation marks not for emphasis, but to indicate that this is not a genuine recipe for Asian Scallion Pancakes. That said, this is a fine way to start your day. NB: if you were to eliminate the smoothie and drink only tea, you could double the recipe to prepare a 288 calorie meal for one person.

1 two-oz egg ½ cup scallions, sliced on diagonal 1½ Tbsp white whole wheat flour 2 tsp soy sauce 1 oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]

Whisk egg, soy sauce, and flour until smooth. Divide into two equal portions. In a non-stick pan spritzed with non-stick spray, saute scallion until limp. Remove half of the scallion to a dish. Rearrange scallions in group in the middle of the pan. Pour one half of the eggs over the scallions, nudging the egg batter to the outer edge to make the pancake ~4″ across. Cook the pancake on one side, flip to cook on the other, and remove to a cutting board. Repeat with remaining ingredients. Stack pancakes, cut in 4 pieces, plate with the apple. NB: knowing that the next morning would be rushed, I prepared the pancakes the night before. Next morning, they warmed on a griddle before serving. Very quick!

Beef Stirfry: 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 yet good for you.  TIP: for one serving, cook in a saute pan since a wok would be too large for the contents.

1½ oz beef [mine was leftover from dinner]  NB: You could go to 2 oz meat and be at 299 calories  ¼ cup chicken stock ¾ tsp fresh ginger, minced or grated ¾ tsp cornstarch 1 small or ½ large clove of garlic ¼ tsp ground coriander small pinch red pepper flakes ½ tsp sesame oil ¼ medium onion [1.5 oz], sliced ½ cup broccoli florets ¼ cup red pepper in bite-sized strips ¼ cup cooked brown rice 1 tsp sesame seeds

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 stirfry 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 rice, put the stirfry on top, then sprinkle with the sesame.

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

1 two-oz egg = US large	pear + chives
cabbage + leek + pork	small-curd, reduced fat cottage cheese
canned small white beans	1 slice 70-calorie whole-grain bread
duck fat + strawberries/blueberries	3%-fat ham, sliced
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

eggplant or bell peppers + tomatoes	4 eggs + Parmesan cheese + paprika
garlic + cooked brown rice or couscous	Swiss Chard or Spinach + garlic powder
oregano + zucchini	paprika + olive oil + pickled beets
chickpeas + mozzarella	whole-grain sourdough bread
Sparkling water	Sparkling water