Janharm88's Journal, 13 Dec 15

Add 2 or 3 fast days to your week. It works for most of us. A fast day is 600 calories maximum for men and done on non-consecutive days. 

Thank i will try that. What would your avrage 600cal day look like? Any thing to avoid ? 

Well its entirely up to you. Google a list of low calorie vegetables that you can use in a meal so that you can make a big meal that is low in calories but high in volume. Cabbage, Butternut, Mushroom, Lettuce, Brinjal(Eggplant), Cucumber, Tomato, Spinach, etc. are good choices to use with some steamed chicken. I usually roast the butternut and brinjal. The mushroom and cabbage I find quick n easy to use a microwave to cook them. You should avoid having breakfast on fast days. Have your 1st meal after midday. Some people prefer to avoid food for most of the day then make a big 600 calorie supper. You must do what suits u. Green tea and coffee(with sweetener and minimal milk) also helps to reduce appetite.