Modified Fasting
Modified fasting is where you are eating some food so it is not fasting in the purest sense of the word but it is good enough to get the fasting effect.
This is recommended to do 5 days a week every 30 days at least 3 times in a row. Or better yet do 2 days a week indefinitely.
You might want to commit to 2 days first, then see how that feels then try 5 days the next time.
Day 1 is an introduction day. If you are doing the 5 day start with day 1 but if you start doing 2 days every week start with day 2.
However, if this is your first time definitely start with day 1.
- You will see protein bars listed under snacks. Most protein bars have a about 230 calories with 5 grams of protein per bar
- Chapul Bar, yes this is protein from crickets, but I really like the taste
- Paleo Crunch
- Two Moms in the Raw Nut Butter Truffle
- Amazing Grass Green Superfood
- Take 4 K-Zyme a day for potassium
- Drink all the tea you want. I suggest green tea.
- Drink a lot of tea or water throughout the day.
- Start your meals as late as possible but don’t wait so long that you get dizzy or tired.
- Try to eat all your food in an 8 hour time period. So if you start at 12 pm finish by 8 pm
- If you get too hungry always get extra calories from fat. Six olives at a time is a good choice. Or ½ teaspoon of coconut oil, olive oil or MCT oil.
Don’t stress out too much about this. If you can’t follow it and have to eat more, that is ok the first time, it will be easier the next time.
If you are doing the 2 day per week method then try the lower calorie days (not day 1 which is 1035 calories), except if this is your first time.
1/2 of a bar is approximately 120 calories with 2.5 grams of protein
Day 1
Breakfast
1 oz of the following:
- Olive Oil, MCT Oil (medium chain triglyceride), or Coconut Oil
or
- 40 Olives
250 Calories
Lunch
- 1/2 Bowl of "Quick and All Natural" Split Pea Soup from Spice Hunter 130 Calories (You can use 130 calories of any type of vegetable soup but make sure it is not based from a grain such as rice, wheat oats, etc. )
- 6 Olives 25 Calories
- 1 oz of Kale Chips. I user Rhythm Super Foods, but any is OK. 140 Calories
Snack
- Same options as breakfast, 250 calories
Dinner
- 1/2 Bowl of "Quick and All Natural" Split Pea Soup from Spice Hunter 130 Calories
- 1/2 Protein Bar (110 Calories)
1035 Total Calories
Day 2
Breakfast
1 oz of the following:
- Olive Oil, MCT Oil (medium chain triglyceride), or Coconut Oil
or
- 40 Olives
250 Calories
Lunch
- 1/2 Bowl of "Quick and All Natural" Split Pea Soup from Spice Hunter 130 Calories (You can use 130 calories of any type of vegetable soup but make sure it is not based from a grain such as rice, wheat oats, etc. )
- 6 Olives 25 Calories
Snack
- 6 Olives 25 Calories
Dinner
- Vegetable Soup (Pea soup as similar to lunch, it does not have to be the same exact soup but it can be if you like) 130 Calories
- 1/2 Protein Bar (110 Calories)
670 Total Calories
Day 3
Breakfast
- Same as days 1 or 2 (250 calories)
Lunch
- Soup, same choices as day 1 & 2 130 Calories
- Kale Chips 1 oz 140 Calories
Dinner
- Vegetable soup same as day 1&2 130 Calories
650 Calories
Day 4
Breakfast
- Same as days 1 or 2 (250 calories)
Lunch
- Soup, same choices as day 1 & 2 130 Calories
- 6 Olives 25 Calories
Dinner
- Vegetable soup same as day 1&2 130 Calories
- 1/2 Protein Bar 110 Calories
620 Calories
Day 5
Breakfast
- Same as days 1 or 2 (250 calories)
Lunch
- Soup, same choices as day 1 & 2 130 Calories
- Kale Chips 1 oz 140 Calories
Dinner
- Vegetable soup same as day 1&2 130 Calories
650 Calories
As you can see most of the days are similar except the first day where you get more food.
Breakfast is always the same choices.
Lunch and dinner are always vegetable soups. I like the split pea because it has the most protein but you can use other soups as long as they are not based from grain such as wheat, rice, oats etc.
The snacks are usually olives.
Don’t get dizzy or weak. If you can’t do it fully the first time then eat a little more and try again next week. Try to think of this a long term lifestyle change of modified fasting 2 days a week. It gets easier every time.
The best cheat food is fat which is olives, olive oil, MCT oil. You can use nut butters but I like the other choices better because nut butters have some carbohydrates.
Shopping List:
- Fresh bottle of organic fresh virgin California grown olive oil. Or MCT oil (medium chain triglyceride), coconut oil. Or small bottle of nut butter that you like. You don’t have to get all of these.
- 2 bags of Kale Chips
- 2 Protein Bars
- 5 Packages of dehydrated soup. Try the "Quick and All Naturla" Split Pea Vegetarian Soup and others that you like as long as they are not based from grans, such as wheat, rice, oats etc.
- A bottle of olives, kalamata olives are very popular but any brand is OK.
- K-Zyme (Can buy at the office)
