Category Archives: Intermittent Fasting

Fasting of Yesterday

x1 Tea with milk (13c)

150g Blueberries (86c)

x1 Tea with milk (13c)

1/2 miso soup sachet (about 20c)

100g steamed sweet potato (90c)

6 steamed mange tout (6c)

400g tinned chopped tomatoes (74c)

1 and 1/2 tablespoons Balsamic vinegar (21c)

x1 Tea with milk (13c)

1/2 teaspoon peanut butter (45c)

So, total of 381!! Not on purpose but a very good fast day ๐Ÿ™‚ mostly I didn’t have the brain power to think of eating. Do you get that sometimes, where you can’t think of what to eat, so you just don’t?

What is everyone up to this weekend?

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Fast Day Food

Yesterday was aย fast day, so here is the food that I had ๐Ÿ™‚ Just so I can prove to myself that I am doing it right!

x1 Tea with milk (13 c)

x1 Coffee with milk and 1/2 sugar (30 c)

Feel Good Orange and Mango drink (160 c)

Lettuce and ham wraps – 2 slices of ham and half a mini romaine lettuce (30 c)

x1 tin of chopped tomatoes (74 c)

x1 tea with milk (13 c)

x1 Cherry Bakewell Alpen Light Bar (65 c)

x1 Apple and Sultana Alpen Light Bar (63 c)

x1 Tea with milk (13 c)

Lettuce wraps with sweet potato and herbs (around 30 c)

Just under again ๐Ÿ™‚ Had to be careful near the end of the day because I got a case of the munchies!!!

How is everyone’s pre Easter going? You excited??

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Fasting Day Accountability

Happy Monday!

My post last weekย really did help me focus on keeping the 5:2 fasting going, so, I am going to try to update you all on every fast day that I do. Sorry if it’s boring, but it helps me!! And I will still be posting Bentos lots ๐Ÿ™‚ so don’t you worry!

Today is my first fast day for the week:

x1 Tea with milk (13 c)

x2 small satsumas (40 c)

x1 Coffee with milk (18 c)

x1 Tea with milk (13 c)

x2 Rice Cakes (52 c)

Garlic and Herb Cream Cheese – for spreading on rice crackers (48 c)

x2 Cherry tomatoes (8 c)

1/4 Orange Pepper – sliced (15 c)

1/8 Cucumber – sliced (9 c)

x2 Mangetout (2 c)

1/2 cup Spinach (5 c)

x1 Coffee with milk (18 c)

x1 wheatabix cereal biscuit thing with a splash of milk (100 c)

x1 tin of chopped tomatoes (74 c)

x2 slices of sandwich chicken (12 c)

I was just around 427 calories for the day, yay!, which is all good ๐Ÿ™‚ I feel great and not that hungry, which is surprising as I had a case of the hangover munchies on Sunday! It involved sweets,ย chocolate, pasta, fried rice and gyoza (not all at once), but that is what the fast days are for: to get back into the eating-right mojo ๐Ÿ™‚

Don’t you love it when things go to plan?ย Or when you don’t feel guilty for the weekend munchies!

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Getting back on that Fasting wagon!

Ok, I mean getting back on the Fasting wagon properly.

I have been doing the 5:2 intermittent fasting diet for over 2 months, but recently, I have been slipping. Not slipping as in not doing it, but choosing to go a bit over on the fasting day calorie amount, or choosing to do a juice fast instead, or a fruit and veg fast. Now, I know those other fasts are good and make me feel amazing too, but they don’t do the same thing that the 500 calorie day fasts do. So, back on it! And what better way to do it, than tell you guys and girls about it!

I’ve seen many bloggers write about their daily meals/calories and I do think writing it publicly makes you accountable for things you say you do. I want to continue doing the 5:2 fasting as it makes me feel amazing, and I wish it was more second nature, but it always takes me a while to form new habits. Blogging was a bit like that at the start, so hopefully blogging about it will help me with my fasting!

Todays fast menu:

x1 Tea with milk, no sugar (13 calories)

1/2 Green Machine Naked smoothie (about 120 calories)

1/2 sachet of instant Miso soup (about 20 calories)

Mixed Salad with spinach, cucumber and green pepper, no dressing (est around 30 calories)

x1 tablespoon of hummus (27 calories) with mange tout to dip (around 20 calories)

x1 coffee with milk and 1/2 sugar (around 30 calories)

x1 can vegetable soup (around 180 calories)

x1 pack of flavoured popcorn (53 calories) – to take to the cinema!!

I have been drinking lots of water throughout the day to keep me full and hydrated ๐Ÿ™‚

What do you think? Does telling more people about your aims, goals and progress make you more accountable for your actions?

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Recipes and Snack ideas for Fasting days

I found working out what I could eat on fasting days a bit of a struggle at first, so hopefully this may help some people ๐Ÿ™‚

Please bear in mind that all the recipes below are approximate measurements based on what I normally have, and I have not worked out all the calories. I do know that all recipes and snacks mentioned can be worked into a day of fasting where you eat more than one meal in a day.

Please feel free to comment with any additions, they would be most appreciated ๐Ÿ™‚

Recipe Ideas for Fasting days:

– Tomato soup – 250g of Sieved Tomato with fresh or dried herbs and salt and pepper (around 80 calories). Avoid the tinned ย Cream of Tomato soup, look at the calories compared to this one!

– Steamed vegetables and tuna – around 2 handfuls of steamed green beans/peas/carrots/peppers/mushrooms/tomato or a mix (no starchy veg) and half a can of tinned tuna with pepper

– Miso! – either homemade or the sachets of ‘instant’ paste – so good! You can add steamed veg to it too.

– Vegetable soup – either homemade or canned (canned has only 180 calories for a whole, own brand can). Could also have half a can as a smaller meal or a snack

– 2 egg omelette or egg white omelette – could be scrambled in the microwave or ‘fried’ in water. Can add steamed veg to the omelette/scramble (about 70 calories per whole egg or 30 calories per egg white)

Snack Ideas for Fasting days:

– Handful of sliced cucumber (with or without salt) – thinner slices last longer

– Handful of sliced celery – again, thinner slices last longer

– Handful of steamed veg –ย green beans/peas/carrots/peppers/mushrooms/tomato or a mix (no starchy veg)

– Miso Soup – the sachets are only around 40 calories each

– Satsuma/clementine (around 30 calories for a large one) – oranges would be more calories

– 200ml glass of unsweetened Almond milk (around 40 calories) – could be used as a small breakfast meal too!

– Whole egg, or egg white – boiled or quick scrambled (in microwave). Do not fry with oil, but you can ‘fry’ an egg in water (around 70 calories for a whole egg, and about 30 calories for an egg white)

Bonus Drink Ideas (for new fasters)

– WATER!!! Fresh, clean, free, and amazing for you!

– Black Coffee (no sugar)

– Black Tea (no sugar) – I don’t like it, personally

– Herb Tea (no milk/sugar) – green tea with peppermint is amazing!

– 200ml glass of unsweetened Almond milk (around 40 calories)

 

Again, please feel free to comment with any additions, they would be most appreciated ๐Ÿ™‚

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Intermittent Fasting Muses

Afternoon all. I thought I’d let you know whats on my mind…as it’s, well, on my mind ๐Ÿ™‚

Today is a fasting day, and I have done things differently again. This lead me to thinking of any extra pointers I’d give someone that was going to start doing, or is already doing the 5:2 fasting diet:

Don’t try and limit yourself to as little as possible on the fast days (you can use all the 500/600 calories). You’ll get hungry, and grotty and may end up breaking the fast for no reason.

Listen to your body – If you are ill, and feel you need to eat something to get through the day, then fast tomorrow. Just don’t get used to saying that everyday!

– If you usually get really hungry on fasting days, try and evaluate what your eating and try to get “more for your money.” For example, I can have an egg, or two egg whites for breakfast (if I’m hungry), half a box of Passata (sieved tomato) with salt and pepper for lunch, and steamed veg and tuna or salmon for dinner. This sounds like a reasonable amount of food for a ‘fast’ day, but it totals at under the calorie limit for the day, bonus! I would’t try and survive on one pasta dish, or sandwich which would be on the limit for the day with only one meal. I will do a post on food ideas for fasting days soon.

Listen to your body – Again! On both fasting and non-fasting days, do not eat whatever is on the side/cupboard, or whatever is in the fast food joint, listen to how your body is feeling. So far this year, with the fasting, I have learnt that my stomach appreciates lighter meals, more vegetables, and less sugar. The fasting days have given me chance to ‘hear’ what my stomach says when I eat certain foods, helping me eat what makes me feel the best. That does not mean I always avoid the pizza ( I love the pizza!) or donuts (Krispy Kreme!), but I now do not over stuff myself on a regular basis.

 

So, I hope my thoughts have provided a little advice to someone ๐Ÿ™‚ I feel better for sharing.

Bento and Fasting, what could be better?

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Intermittent Fasting Update

I mentioned that I was starting Intermittent Fastingย the other day, and it is my second week and fourth day of fasting.

I’ve drawn up a list of the current pros and ‘issues’ of fasting. I don’t want to call the issues ‘cons’ as you normally would because they are issues that need to be worked through and sorted, it is not directly linked to the type of ‘diet’ the intermittent fasting is.

Pros Issues
I am learning to eat when Iโ€™m hungry, not for the sake of it Get bloated on non-fasting days due to still eating my โ€˜normalโ€™ portions, not what Iโ€™m hungry for
Less food needed for the week First day was difficult as I was so hungry, but now the fasting days are easy (for me)
Still have plenty of energy on the fasting days The day after a fast I donโ€™t really like milky drinks
Doesnโ€™t feel like Iโ€™m calorie counting
I drink much more water on fasting days (over 2 1/2 liters)
I consume less sugar overall

Pros still out-way the issues, and most of the issues can be worked through and sorted. It’s all looking pretty good ๐Ÿ™‚

I’m looking forward to keeping it up!

How are your New Years resolutions going?

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Intermittent Fasting

Before Christmas, I began trying to get used to the idea of intermittent fasting. Yes, a lot of you may be thinking ‘fad diet’ and I wouldn’t blame you, if you haven’t read up on it. I am not a fan of fad diets, or any diet for that matter. What I care about is fitness and health. I know that what I put in my body affects how I feel, so I try to eat what makes my body and insides feel the best. I also love keeping fit and exercising as I know that the fitter my body is, the better I feel.

I wanted to look into fasting for while, but I was skeptical, and only used to the idea of fasting for Lent and other religious holidays. I also did not want to go without food at all, my body does not cope well without food, even for a day. So, I found out the few basic facts, and started to plan a possible trial of it prior to Christmas.

Here are the basic starting points for Intermittent Fasting:

1. Fast for 2 days out of 7 (5 normal days and 2 fasting a week)

2. For the two fast days, eat a quarter of your normal calories (so 500 for women, 600 for men)

3. Exercise as you would normally every day of the week

4. For the remaining 5 days of the week, eat as you usually would

For my Intermittent Fasting trial, I decided to try it 1 day a week, to see if I could cope with a full day of reduced calorie intake (once again, my body does not cope well without food).

Here was my ‘menu’ for those trial fasting days:

Breakfast: 2 boiled eggs

Lunch: Mug of miso soup (with wakame seaweed)

Dinner: Steamed vegetables with either salmon, or in miso soup (I love miso soup!)

Snacks: Mug of miso soup, raw veg (cucumber) and an emergency banana (if needed)

I’m not sure exactly the calories of the ‘menu’ but I know it is a greatly reduced amount of calories from my usual eating day.

Verdict: I completed 3 trial days, getting better each time. I am looking forward to continuing it this year and increasing the trial 1 day a week to 2 days a week.

I did not measure my weight over the period of trial days, as weight loss is not my aim, but here are a few pros (and cons as you can’t have one without the other) that I observed.

Pros:

Did not feel bloated once on any of the trial days

I was still able to exercise (had the same amount of energy) whenever I wanted

I did not feel deprived of food during those days

I ate when I was hungry, not for the sake of it, on both the fasting days an the other days

One less lunch to pack!

Cons:

I craved sweet things on fast days (fruit)

I’m the only one in my house that would do the fasting so on some of the fasting days, I would still have to cook for everyone else

I am now staring to do the intermittent fasting for the full 2 days a week. I will keep updating you all on my progress (only on how I am feeling – no weight loss goals), and let you know what I think of it ๐Ÿ˜€

Have you tried Intermittent fasting?

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