5:2 Diet Week 2 Feed Days

My notes that didn't get posted 2 weeks ago:

Okay, I decided that this week is actually only just my 2nd week of my 5:2 diet only because I didn't do it right the first week. I consumed 1000 plus cal and exercised to get it down to 600. From my research this is not how it's done. As I understand it now. One may consume 500 (female and 600  (male) calories/day PERIOD. regardless of exercise. Well, I don't exercise as much on my "fast" days anyways. maybe a mile and a half walk with the dog. Therefore my first week doesn't count.

I did my fast Monday and Tuesday. I am finding it quote hard to stay within below 600 though both days I was a bit over (I am thinking) 600- mayhaps 640 or so. I think its the type of food I consume. I should really experiment which low calorie meals get me satisfied and not trigger cravings for more bites or a second serving!!!!...

Anyhoo, I woke up at 5:30, slept at 9:30 last night, staying out of the kitchen, hahahha, thinking of what to eat for breakfast. but as I started to prepare my breakfast , all the my early dawn cravings went away and I ended up with my usual granola, and greek yogurt  plus 2 slices of Apple Walnut sourdough from Arcangeli Grocery, Pescadero. yummy.  Then I was stuffed, I mean FULL.

Today, Inasmuch as I can eat just about anything NOT AS MUCH, I still want to stay low fat and pescetarian. Even when findings documnted in Eat Fast and live longer  by Dr. Mosley suggests that are no difference in beneficial results in blood chemistry of those eating high fat and low fat on 5:2 diet during feed days. hmmmm. me staying on the safe side. hahahha. But then overshot my Calories Oh what to do.. Thanksgiving week treat? yeah sure...

CARBS FEST

pumpkins ravioli, mushroom couscous, beans and Arcangelli apple walnut bread

Now you know how I overshot my cal allowance!!! 

5:2 Low Cal Recipe - Quinoa/Garbanzo/Shrimp Warm Salad

I love making dishes with low cal, hi fiber vegetables, This way you get full and satisfied with the least possible calories. Here is one classic example:

Warm Quinoa/garbanzo/Shrimp Salad

Ingredients	Calories	Carbs	Fat	Protein	Sodium	Fiber
Generic - Quinoa Cooked, 2 cup	444	78	7	16	26	10
Generic - Organic Sweet Pea Shoots, 2 cup (70 g)	60	12	0	4	0	4
Veggie - Yellow Onion, 0.5 large (3", 8.5 oz, 230 g, c)	30	7	0	1	3	2
Celery - Raw, 2 cup chopped	28	6	0	1	162	3
Full Circle - Organic Grape Tomatoes, 5 Oz	27	6	0	1	7	2
Shrimp - Raw, 8 medium	51	0	1	10	71	0
Vegetable - Red Bell Pepper, 0.5 pepper	19	4	0	1	3	2
Fresh - Yellow Bell Pepper - Chopped, 1 cup	40	9	0	0	0	4
Cauliflower - Raw, 3 cup	75	16	0	6	90	8
White Mushrooms - Raw, Cleaned Whtie Mushrooms, 100 g	22	3	0	3	5	1
Generic - Quinoa Cooked, 2 cup	444	78	7	16	26	10
Oil - Olive, 1 tablespoon	119	0	14	0	0	0
Kitchen Basics - Seafood Cooking Stock, 0.25 cup	3	0	0	1	120	0
Spices - Saffron, 1 tbsp	7	1	0	0	3	0
Add Ingredient

Total:	1369	220	29	60	516	46
Per Serving:	137	22	3	6	52	5

1 serving = 1 cup

HOW TO:


Saute garlic onion grape tomato and shrimps in olive oil,  add cauliflower,  stir for a minute of two  add seafood stock. cover. when almost done add sweet pea shoots. celery, bell peppers and garbanzos, stir cover and let cook. add saffron florets, paprika . salt and pepper to taste. pepper flakes- optional.

Add 2 cups of cooked quinoa to the vegetable sauté mix and serve. makes 10 cups.

5:2 DIET DAY 1 FAST OF WEEK 3

Going on my third week of 2 days fasting I  made sure I prepared myself. Learning from the past 2 weeks of struggling through the fast days, I now know what to avoid and better yet how to go about distributing my 600  cal through the whole day.

Fiber yes Fiber is the secret, Got myself yam leaves, cauliflower and brussels sprouts. Lucky for me all my fave vegetables are low cal yet very very very very filling. haha. In addition to veggies I got meself another preferred dish MISO soup with soft tofu cubes wow!! I think to day will be a breeze..

November 19, 2012
weight in: 185.6

1 TBSP - 30 calories

                                                            3.2 oz (90 g)- 40 calories

                                                               

5:2 DIET DAY 1 WEEK 2

Having completed a 2 day Fast of 600 calorie, I looked forward to a 5 consecutive "Feed Day" wednesday to Sunday then another 2 day fast. Next week I plan to scatter my "fast days" within the week. like Monday and Wednesday.

I had lunch with my sisters at Donato Enoteca  (you have to try this place) and I had organic buckwheat pasta with wild mushrooms, arancini and Lava cake- cioccolato Fondente. yummy (half of it) then for dinner I cooked my version of a Vegetarian Paella I had 4 cups.

Sensing I had eaten over my calorie allowance I walked for a little over 2 hours, one hour in the morning and an hour and a half in the afternoon a total of 5  miles + -.


5:2 Diet November 8
Weight in: 185 lbs

Food Detail: Feed Day

Your Food Diary For:

PrevWednesday November 7, 2012Next

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Fiber
Dr. Gerry's Coco Nectar - Coco Nectar Syrup, 20 g	60	15	0	0	20	0
Sprouts Farmers Market - Hemp Plus Granola, 1/2 cup	140	20	5	3	25	7
Greek Gods - Greek Yogurt-Traditional Plain, 4 oz.	130	5	11	4	70	0
Coco Natura - 100% Pure Coconut Sap, 1 Packet (5g)	20	5	0	0	0	0
Add Food Quick Tools	350	45	16	7	115	7
Lunch
Pasta - Buckwheat/Wheat, 200 g	622	0	0	0	0	0
Generic - Mushrooms, Sauteed-Pat M, 3.75 oz	75	3	4	2	19	1
Trader Joe's - Shaved Grana Padano Parmesan Cheese, 3 tbsp	60	0	5	6	135	0
Crab - Blue, crab cakes, 3 cake	279	1	14	36	594	0
Fresh & Easy - Dark Chocolate Molten Lava Cake, 1 cake	370	31	26	5	75	2
Oil - Vegetable, corn, 2 tbsp	240	0	27	0	0	0
Add Food Quick Tools	1,646	35	76	49	823	3
Dinner
Vegetarian Paella, 4 serving	378	54	15	15	896	16
Add Food Quick Tools	378	54	15	15	896	16
Snacks
Add Food Quick Tools
Totals	2,374	134	107	71	1,834	26
Your Daily Goal	2,547	350	85	95	2,500	29
Remaining	173	216	-22	24	666	3
	Calories	Carbs	Fat	Protein	Sodium	Fiber
	*You've earned 757 extra calories from exercise today

                                               Buckwheat pasta with wild Mushrooms

Arancini- had 5 pcs

                                                                  Cioccolato Fondente - ate Half

Vegetarian Paella- 4 cups