Big Boy Optimus's Journal, 06 October 2015

I've had a few days like that. Struggling to get my mindset to where it has to be again. What do you eat on your fast days? 

@Madelainevn my fast days have evolved to no-food fast days and I just have 3 to 4 cups of Nescafe Classic coffee with 15ml full cream milk per cup and no sugar. Coffee works well as an appetite suppressant and I really have no hunger whatsoever on my fast days. This became possible after a few months of following a maximum of 600 calories for my fast days. On those days I would only have my 1st meal after midday and I would make low calorie but high volume meals which consisted of steamed chicken, lettuce, tomato, peppers, trim orignal, nando's sauce, brinjals, chicken giblets, cabbage, broccoli, cauliflower. The trick is to use low calorie but high volume foods like cabbage which is just 33 calories per cup. Have a look at my food diary from 2 months ago and you will get some ideas :) 

Thank you so much this helps alot going to try this :) 

What is a fast day? 

Dean. There are two types of fasting often talked about on this site. One is the 16:8, which is simply eating all your calories within an 8 hour period and nothing other than water in the other 16. I believe the fast BBO does is a true fast. That's evening on say a Tuesday you quit eating, continue without eating through Wednesday, and then 'breaking' your fast (breakfast) on Thursday morning. 

Thanks for taking time to explain fasting NorthernMusician :) Deankuhn there's various forms of fasting and I follow 2 fasting protocols. Everyday is an Intermittent Fast(IF) day for me as I stop eating food at around 8pm and I only have my 1st meal on the next day after midday so I have a 16hour fast from 8pm to midday the next day and I eat food from midday to 8pm so this works out as as a fasting/eating ratio of 16:8. The other fasting that I do is known as the 5:2 Fast Diet but I have changed it to a 4:3 Fast Diet whereby I fast 3 non-consecutive days in a week. In this form of fasting you have to consume a maximum of 500 Calories(females) or 600 Calories(males). This amount of Calories is low enough to keep your body in a "fasting" state but allows you to eat food so that you don't feel hungry and can find it manageable. Although you consume 500/600 calories, your body still needs more calories to function so it starts to use up your fat for its calorie shortage hence the fat/weight loss. I have evolved to an advanced 4:3 Fast Diet whereby I don't consume any food at all on my 4:3 Fast days(Mon, Wed and Fri). I just have 3 to 4 cups of coffee. This was a result of my body getting used to 600 calorie fast days for a few months and that allowed me to get to this point where I don't consume food and just get by on 3 or 4 cups of coffee which keeps my calories to under 40 calories. Hope that helps explain it all :) 

Oh! I forgot to mention that I combine both protocols of 16:8 Intermittent Fasting & 4:3 Fast Diet :) They work really well together. 

Standing at my desk and stepping for 100 steps every 30 minutes make me feel so much better thant just sitting there