CHAPTER TWO

Getting Started with the Fast Diet

Now that you’ve done the research, and decided that the Fast Diet looks like the answer to your weight loss goals, you’re ready to begin on the road to better health. Next, the practical questions concerning how to start, how to fit this plan into your life, and what to eat will be addressed. There is actually very little you have to do to begin the Fast Diet, because five days of the week will be business as usual. Remember that it is important to eat a healthy diet on your non-fasting days to optimize the benefits of the fasting days. This means your pantry and cooking methods might change to whole unprocessed foods, lean meats, and lots of produce. Shopping will also take a little more time, because you will be reading labels carefully for servings, calories, and saturated fat. Eventually, these changes in routine will become second nature, because the flexibility of the Fast Diet makes it easy to follow and you will feel envigorated!

FAQs

The Fast Diet is very simple, but that doesn’t mean you will not have some questions, either before you get started or after trying it for a few months. Here are some common ones.

Can I eat at all when “fasting”?

On the Fast Diet, you do not refrain from eating. On this plan, people limit their calories on 2 days of the week to 500 calories per day for women and 600 calories per day for men.

Should I split my fast days up or do the days consecutively?

That decision is up to you, but most people trying the Fast Diet find it easier initially to at least split the days up. Fasting two days in a row can be difficult and might be discouraging. Remember, you can schedule your fast days according to what suits you. If you want to try doing the fast days back to back, don’t exceed forty-eight hours in total.

When should I eat on fast days?

As long as you stay within the calorie guidelines you can eat whenever you want on a fast day. You can have a large breakfast and then drink water or herbal tea all day, or you can space out three moderate meals, depending on your preference. You need to ask yourself some questions before choosing an eating schedule. For example, if you are cranky when you miss breakfast, you should have a small meal in the morning. If you work somewhere with lots of access to unhealthy food, you should schedule a meal mid-morning or at lunch to stave off the impulse to snack. The time when you eat will depend entirely on your routine and your body’s signals.

Can I have caffeine when fasting?

Caffeine is not forbidden on fast days. If you are a heavy coffee drinker, going cold turkey without caffeine could create nasty headaches and other side effects. If you do have coffee or tea when fasting, make sure you count any calories from cream or sugar. Diet drinks containing caffeine are also allowed but they can create blood sugar fluctuations, so it might be better to avoid them and stick with water as much as possible.

Should I use meal replacement shakes or bars when fasting?

It is fine to consume shakes and bars intended to replace meals when doing your fast days, as long as you count the calories toward the daily total. Using products like these are not necessary for success on the plan, but rather a personal preference based on convenience and taste.

Studies have shown that meal replacement bars and shakes are often a very effective way to jump start a weight loss plan. Products like these make counting calories on fast days very simple, especially combined with one or more low-calorie meals and snacks. Shakes and bars should not make up the bulk of your meals but can be an occasional convenience.

Is there anyone who shouldn’t fast?

What you eat is crucial for health and well-being so it is no surprise that some groups of people should not drastically alter their diet. It is a good idea to consult with your doctor before starting any kind of eating program, even if you don’t fall into any of these groups. Individuals who should not intermittently fast are:

• Children and teenagers

• People who are clinically underweight or grossly overweight

• Pregnant or nursing women

• People with type 1 diabetes or those who are on insulin

• People with a history of eating disorders such as anorexia or those who currently have an eating disorder

• People recovering from surgery

• People with immune system problems

• Anyone taking warfarin or any other medication for a medical condition (consult your doctor regarding specific medications and conditions)

Can I drink alcohol on a fast day?

There are no set rules on what you can or cannot have on fast days. As long as you remain within the calorie range, what you eat and drink is entirely up to you. You can drink alcohol, but you need to consider that most alcoholic beverages are high in calories, and many are high in sugar. These factors could create spiking blood sugar or have negative effects related to drinking alcohol on an empty stomach. People also tend to feel the urge to snack when imbibing alcohol, which could make fasting more difficult. It might be best to consider your fasting day alcohol-free days.

Is a “fast day” considered to be 24 or 36 hours?

A day is twenty-four hours long, but a fast day will actually work out to be about thirty-six hours in a regular schedule. Most people finish eating dinner around 7:00 p.m. so if you measure your fast from the end of the evening meal on the night before your fast day to breakfast on the day following the fast day (at 7:00 a.m.), that is thirty-six hours.

Should I exercise on a fast day?

There is no reason why you shouldn’t exercise on fast days, as long as you aren’t competing in a triathlon! Some studies show that people burn more stored fat when exercising in a fasting state, so keep yourself hydrated and enjoy a moderate workout or other physical activity. When you first start the Fast Diet, you might find exercising more difficult during your fast days until your body becomes used to the routine. You may want to take it easy in the first few weeks, and then build back up to your usual activity level.

What kinds of side effects can I expect when fasting?

When you start the Fast Diet, you may find that the new routine causes mild side effects. Most people, however, find that any side effects go away or lessen after a few weeks on the plan. Some (if not all) of the side effects associated with fasting can be the result of dehydration and low blood sugar. So make sure you space your calorie allotment out over each day and drink the recommended amount of water, at least eight glasses per day. Side effects that you might experience when fasting include:

• Hunger

• Difficulty sleeping (due to an empty stomach)

• Headache

• Constipation

• Irritability

• Mild dizziness

• Fatigue

• Bad breath

What should I eat on non-fast days?

One of the best ways to ensure that you reach your health and weight goals on the Fast Diet plan is to eat healthful, whole foods in reasonable quantities on your regular days. In other words, don’t ruin the work you do on fasting days by bingeing on junk for the rest of the week.

LEARN TO READ FOOD LABELS

Reading labels on packaged foods for nutrition information is an essential skill when you are trying to eat healthier or attempting to follow a diet plan. Unfortunately, labels can be vague or misleading when you are trying to evaluate the claims made about the product, or they can be difficult to understand if you are unfamiliar with the way the label is set up. Many labels have health claims that state that the food is a “healthy choice” or is “low fat,” so it is important to know exactly what those statements mean in order to make a good choice when buying packaged food. There are some very important parts on a nutrition label that warrant your close attention when following the Fast Diet.

• Serving size: This will tell you the size of a common single serving of the food. Be aware that sometimes there is more than one serving in a can or package.

• Total calories per serving: This item is straightforward. Keep in mind that you will need to multiply the number of servings in the product by the calories per serving to get an accurate total. For example, for breakfast cereal, the package often lists a ½-cup serving size, but the average cereal bowl can hold three times that amount.

• % DV: This might be an unfamiliar designation. The % DV (percent daily value) is simply the percentage of each nutrient in a single serving with respect to the daily recommended amounts. Most of these amounts assume a 2,000-calorie diet per day, so this information might not seem very valuable for a fast day. You can still make sure the % DV of the calories, saturated fat, and sodium are lower than 5 percent.

Beyond the nutrition facts, the label often has claims made by the manufacturer as well. These claims are not simply promotional copy; they are strictly defined by government bodies in most countries, such as the FDA in the United States. Here are some common claims contained on food labels and what the claim actually means in practical terms.

Product Claim	One serving actually contains
Sugar free	Less than 0.5 gram
Calorie free	Less than 5 calories
Sodium free	Less than 5 milligrams sodium
Fat free	Less than 0.5 gram fat
Cholesterol free	Less than 2 grams saturated fat and less than 2 milligrams cholesterol
Low calorie	Less than 40 calories
Low sodium	140 milligrams sodium or less
Low cholesterol	Less than 2 grams saturated fat and 20 milligrams cholesterol or less
Low saturated fat	2 grams saturated fat or less and 15 percent calories from fat or less
Low fat	3 grams fat or less
Reduced sugar	At least 25 percent less sugar than the regular product
Reduced calories	At least 25 percent less calories than the regular product
Reduced sodium	At least 25 percent less sodium than the regular product
Reduced cholesterol	At least 25 percent less cholesterol than the regular product
Reduced fat	At least 25 percent less fat than the regular product
Light	At least fewer calories or less than ½ the fat or less than ½ the sodium of the regular product
Lean	Less than 95 milligrams cholesterol, less than 10 grams fat, and less than 4.5 grams saturated fat
Extra lean	Less than 95 milligrams cholesterol, less than 5 grams fat, and less than 2 grams saturated fat
High fiber	5 grams fiber or more
No added ___ (sugar, fat or sodium)	Has no sugar, fat, or sodium added to the product but these could occur naturally
Fresh	A raw food that has not been heated, frozen, or does not contain preservatives

WHAT TO STOCK IN YOUR PANTRY

Everyone has different foods in their kitchen, depending on personal preferences, cooking skills, and where they live in the world. The items that follow are suggested guidelines for ingredients that you can use to create foods for both your fasting and regular days. They should not be considered a comprehensive list. Some of the ingredients, such as nuts, dried fruit, and butter, are special treats that should be used in small amounts in fasting day recipes. They add flavor and complexity to the final dish, which makes eating more enjoyable and makes the Fast Diet easier to stick with to reach your goals.

Fruits and Vegetables

Fresh: Apples, apricots, bananas, beets, bell peppers, berries, carrots, cauliflower, celeriac, celery, cherries, corn, cucumbers, eggplant, garlic, grapes, green beans, green onion, herbs, jicama, kiwi, lettuces, mango, melon, mushrooms, onions, papaya, parsnip, peaches, pears, pineapple, plums, potatoes, spinach, squash, sweet potatoes, tomatoes, zucchini

Canned: Applesauce (unsweetened), corn (low sodium), green beans (low sodium), peaches (in juice), pineapple (in juice), tomatoes (low sodium)

Frozen: Berries, broccoli, carrots, cauliflower, peas, spinach

Dried Items: Herbs, cranberries, raisins

Protein

Fresh: Beef (lean), chicken breast (boneless, skinless), chicken sausage (lean), crab, fish (all varieties), ground beef (extra lean), ground chicken (extra lean), ground turkey (extra lean), pork tenderloin, shrimp, turkey breast (boneless, skinless), turkey sausage (lean)

Canned: Black beans (low sodium), chickpeas (low sodium), crab, kidney beans (low sodium), lentils (low sodium), navy beans (low sodium), pinto beans (low sodium).

Frozen: Chicken breasts all varieties of fish, shellfish (mussels, scallops, shrimp)

Dried: All legumes

Dairy

Fresh: Butter, eggs, egg substitute, egg whites, hard cheeses (low fat), cottage cheese (low fat), cream cheese (low fat), milk (skim and 1%), sour cream (nonfat), yogurt (nonfat)

Canned: Evaporated milk (low-fat and skim)

Dried: Skim milk

Nuts and Seeds

Almonds, flaxseed, nut butters, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds

Grains and Breads

Breads: Bagels (whole wheat), bread (whole wheat), English muffins (whole wheat), hamburger buns (whole wheat), pita bread (whole wheat), tortillas (corn and multigrain)

Grains: Barley, bulgur, couscous, quinoa, oats (plain and steel-cut), pasta (whole grain), rice (basmati and brown), wild rice

Oils

Canola oil, canola oil cooking spray, olive oil, olive oil cooking spray

Other Essential Items

Almond extract, brown rice syrup, cornmeal, cornstarch, crisp breads, Dijon mustard, dill pickles, flour (all-purpose, unbleached flour and whole wheat), herbs and spices (dried), horseradish, hot sauce, maple syrup, molasses, roasted red bell peppers, salsa, stock (beef, chicken, vegetable), sugar (granulated, light brown, dark brown), sundried tomatoes, tamari sauce, vanilla extract, vinegar (cider and rice), Worcestershire sauce

COOKING TIPS (METHODS AND EQUIPMENT)

One of the best strategies when embarking on the Fast Diet is to use cooking methods that lower the fat and calories in your meals. Try these simple substitutions and methods when you’re cooking, and you may find that some of your favorite meals can still be used on fast days. It’s best to limit tasting while you are cooking. Think about how many calories you rack up by sampling your meal before it is on your plate!

• Bake, braise, broil, grill, microwave, poach, steam, and use a slow cooker for all your food preparation instead of frying.

• Use fat-free and low-fat dairy products instead of full-fat products.

• Drain all accumulated fats from cooking meats and blot visible grease off your food with paper towels.

• Flavor your meals with herbs, spices, and lemon juice.

• Trim all visible fat from your extra-lean meats before cooking.

• Use olive oil cooking spray or small amounts of oil to sauté. You can also use stock, lemon juice, and water.

• Use fresh foods in all your recipes rather than processed products.

• Use puréed vegetables to thicken soups instead of a roux or heavy cream.

Kitchen Equipment for Convenience on the Fast Diet

You don’t need your kitchen to be like a professional chef’s in order to prepare healthful low-calorie meals, but some tools will certainly make the process easier. Some of the equipment and kitchen tools to consider for your Fast Diet culinary activities are:

• Blender or immersion blender: Blenders are not only for making frothy margaritas or piña coladas. They also create wonderful smoothies and creamy, thick soups. An immersion blender is a handheld “magic wand” that goes right into the pot and purées foods that don’t require a heavy-duty piece of equipment.

• Containers: One of the best things to eat on a fast day is leftovers from dinner the night before. You can have a stack of sealed containers at the ready, filled with the exact fasting day portion kept fresh.

• Food processor: You will be using a mass of vegetables and fruit when fasting. A food processor is the fastest way to do the chopping, grating, shredding, slicing, and puréeing with little effort and mess. If you don’t have a food processor, a blender can fulfill many functions in meal preparation.

• Food scale: An accurate digital scale will ensure that you use exactly the right amount of each ingredient in your recipes. This is particularly important with proteins such as fish, chicken, and beef because they have a fair amount of calories. As little as an extra ounce can take you over your calorie limit for the day.

• Nesting bowls: You can never have enough high-quality stainless steel bowls in your kitchen. Stainless steel bowls heat up and chill down well, are nonreactive, easy to clean, and lightweight. For the greatest convenience, get a complete nested set in different sizes.

• Nonstick cookware: This is one of the most important investments if you want to cook low-calorie foods, because you will not need as much oil (or any) to brown your food.

• Real chef’s knives: If you have never used a professional chef knife, you have been shortchanged in the kitchen. No matter what you are preparing, there will be chopping, peeling, dicing, and mincing involved. Invest in at least two good-quality blades. Make sure you hold the knives before purchasing them so you can evaluate weight, balance, and heft.

• Slow cooker: One of the simplest methods for cooking low-calorie food is to use a slow cooker. It is so gentle you don’t need added fat to create succulent meals. You can also cook in bulk and get more than one meal when using it.

• Specialized tools: These handy tools make your food prep easier. They are designed for one task or related tasks: apple corer, channel knife, garlic press, grapefruit knife, grater, mandoline, melon baller, vegetable peeler, and zester.

• Wet and dry measuring cups: Many people do not know that liquids and dry ingredients require different types of measuring cups. Having sets of both ensures that your ingredients are measured accurately, especially important when you are baking or counting every calorie. Dry measuring cups are flat on top so you can level off your ingredients with a knife or spatula. Wet measuring cups are usually transparent (glass or plastic) with a spout so you can pour the liquid out. Wet measuring cups usually have both ounces and cups marked on the sides.

10 STEPS FOR SUCCESS TOWARD LOSING WEIGHT WITH THE FAST DIET

1. Set a goal: Before you start any diet plan, it is important to have a clear goal in mind. If your goal is to lose a certain amount of weight, rather than looking at the entire amount, break it down into realistic increments or subgoals. You also might have a goal to lower your cholesterol or blood pressure, which you can track as you follow the plan. Remember to celebrate your successes with non-food rewards and keep a journal to record your food and exercise activities.

2. Do not eat until you are hungry: There is no set time to eat your meals or snacks on a fast day. Don’t focus on the fact that you are hungry or on the meal itself, but on what signals your body is giving you. You will be eating at various points during the day, so don’t be preoccupied about long-term success when you do get hungry. New eating plans can be intimidating, and thinking ahead about months of fasting days can be discouraging. It is more productive to approach each of your fast days as a single day, and take it one meal at a time instead.

3. Include exercise: Almost all research associated with weight loss points to the fact that exercise and diet combined is the most effective approach to taking off fat and keeping it off in the long term. If you are not a big fan of exercise, you can simply incorporate activity in your daily routine to get yourself moving. Walk up the stairs instead of taking the elevator. Leave the car at home and walk to do errands or get to work. Exercise has many benefits, such as suppressing appetite, burning fat, and creating a sense of well-being.

4. Eat lots of fruits and veggies: You can eat anything you want while on the Fast Diet, but it is smart to load up on delicious produce; it is packed with vitamins, fiber, minerals, and phytonutrients that help your body to operate efficiently. Snack on fruit and vegetables and try to fill at least half of your plate with this food group. You will feel satisfied and will have lots of energy by following this strategy.

5. Don’t drink your calories: The best beverage for fasting days (and the rest of the week) is water or herbal teas. If you want to have your regular coffee in the morning, try to drink it black. Even a splash of cream and teaspoon of sugar can add about 50 calories to your day. Stay away from fruit juices as well; although they seem nutritious, an 8-ounce glass has almost 20 grams of sugar and more than 100 calories. Instead of sugary or fattening drinks, try to drink at least eight glasses of water each day. Staying hydrated is essential because many people mistake being thirsty for hunger.

6. Find a Fast Diet partner: Finding inspiration to stick with a diet or new eating plan can be much easier when you have someone sharing the trials and successes. The best strategy is to partner with someone who can follow the same schedule for fasting days and exercise so you can motivate each other and reach your goals quicker. Having a Fast Diet partner can also keep you on track. It is harder to cheat when someone is watching your progress.

7. Be prepared to gain back a little weight after fast days: It is very important to realize that some of the weight you lose on fast days is water weight. This weight might return when you stop fasting. At the end of a Fast Diet week you should see a net loss even when taking into consideration this water weight fluctuation, so ignore any peaks that happen in between. You will get a clear picture of your progress if you weigh yourself only once a week and at the same time. Also be aware that numbers on a scale are not necessarily an accurate indication when evaluating fat loss. If you are exercising even moderately, your muscle mass will increase. Muscle weighs more than fat, so you will no doubt lose inches off your body without the scale budging. Consider how your clothes fit rather than what you actually weigh when gauging your success.

8. Remember to eat healthy on non-fast days: Although there are no real restrictions about the days you are not fasting, you should try to eat as healthfully as possible to optimize the fast days. Choose nutritious whole foods in reasonable quantities and avoid processed or fat-laden foods. One of the criticisms of the Fast Diet is that people could become obsessed with food and binge on the regular eating days. However, as you follow the Fast Diet for a while, you’ll find that unhealthy foods lose much of their attraction because you feel so good. You are still allowed treats on regular days, so overindulging will start to lose its appeal.

9. Get enough sleep: Sleep is absolutely crucial for good health and weight loss. You might find your sleep interrupted during your first few fasting days because it is difficult to drift off if you are hungry, but that side effect should fade over time. Sleep is very important because if you are sleep-deprived your metabolism will be slower and you might be tempted to reach for a sugary treat for quick energy. What’s more, your eight hours of recommended sleep counts as easy fasting time!

10. Don’t punish yourself if you cheat: Eating programs can be hard and sometimes dieters cheat or overindulge. When you have 500 or 600 calories to work with on a fast day, you might overindulge if you are not careful about planning your meals. If you do fall off the diet wagon, don’t take it as an opportunity to eat even more or to quit. Accept that the lapse happened and take each day one at a time. Life is still supposed to be fun! The flexibility of the Fast Diet means you can simply switch your fast day to the next day if you have really overindulged. Make sure you try to figure out what caused the lapse so you can be prepared to head it off if the same set of circumstances arises again.