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If I am falling over with hunger I drink a cup on miso soup.... on 35 calories and very filling. For dinner I have delicious fresh steamed green veggies such as green beans or brussels sprouts with a 110 calorie veggie burger such as Morningstar Farms Med. Chick Pea burger. The warm food is so filling and satisfying.
Stay busy! It really is easier than you think and the results are GREAT!
Oh, I give some of the yolks to my dog--he loves them!
Planning is key I've learnt in a short time. I fasted yesterday only semi planned and found it was a struggle by evening so plan, plan, and plan some more will be the way for me going forward as when your really hungry that not the time to be weighing and working out calorie for your meal.
I fast on office days, fasting at home I find more difficult. And in stead of eating lunch I go out for a walk at lunchtime.
At first I was not loosing a lot of weight, and the weight that I lost came back after 2 weeks. Now I have started the 30 days shred from Jillian Michaels and it works like a charm.
It helps that my husband is following this WOE too, so if you can persuade your other half to do it with you, you can help each other.
If things get tough, I just tell myself that it's back to normal tomorrow - keep busy and focus on the end goal!
All of the tips are good. I'd like to focus on mindset.
1. 5:2 is not a quick weight loss diet. The average loss is only 1 lb. a week. Do not think you will be slim next month.
2. Your down weight trend line will not be steady. You will lose 2 or 3 lbs., gain 1 or 2 back, and stay the same for a week or two. Do not lose faith! You will lose all of the weight you want to lose over time.
3. Eat foods you enjoy eating! Eat 500 cal. or less of foods you enjoy on 'fasting' days, and your TDEE or less on 'feast' days. There is no need to eat foods you do not enjoy.
Trust the WOE an be patient!
1. Use a fitness/calorie tracking app like lose it or myfitness pal, and get a kitchen/food scale to measure portions - at least for the first few fast days until you can eyeball 100g of fish fillet
2. Drink lots of water and tea. Alternate tea with bovril/miso for variety.
3. For convenience on those crazy days when you have no energy or time to prepare meals, try canned soup - some like campbell's or baxter's have only 100 calories for half a can, and can be very satisfying as a meal. Add some water to it.
4. Try Shirataki noodles. With some proper preparation, they can taste yummy and are VERY filling ( I learned that I should have split a packet into two meals). They are zero calories, unless you have the tofu version that comes with 20-40 calories. Good for Asian recipes, not so much pasta equivalents. They don't soak up sauce, and a good way is to stirfry them with a bit of nonstick cooking spray or a tiny bit of sesame oil.
5. Figure out what works for you on a fast day. If you're not really a breakfast person, you can put off the meals until evenings and use up all the calories in one meal. Others may prefer two or three meals over the day.
6. Try to sleep early if possible on a fast day.
7. Draw on your willpower & plenty of support from family, friends and forummers
After a month of this, my desire to eat in the evening has disappeared - hopefully for good.
Another tip is to declare - in a loud voice, after every meal:
"The kitchen is now closed!"
If you know there is a celebration coming up and its a fast day, shift the fast day. Don't be the party pooper saying 'sorry, I'm on a diet, I can't have that, or that or that'. It makes people wonder why you went to the party (though you know and I know it was for the conversation not the food or drink).
If you can't shift the fast day, cancel all together and be prepared for a slower or lesser weight loss that week. No guilt, you are in this life to enjoy it, not make yourself a martyr to yet another diet. Next week you will be back on track again.
Avoid carbs of all kinds on fast days, they don't give enough food quantity bang for the calorie buck. Lean proteins and vegetables, all the way.
Sell your old clothes on ebay, use the money to offset the new clothes you will need. If you are very obese, watch out for your feet shrinking too, as even feet can get fat at the heels as well as the width.
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