News

• Welcome back
• I would like to put out two requests this week if I may be so bold.
• If you are enjoying the podcast please consider reviewing it on your podcast directory of choice
• Secondly I would genuinely love to hear from you to understand what challenges you face or better still how your weight loss has improved things
• I know talking about weight loss is not easy but it is harder when you are trying to cope with it alone

Main Topic

Meal Planning

• Sounds boring
• It is
• Feel like mountain
• It does
• So does fasting

Story

• Last year I was fed up -> Traditional weight loss
• Fasting worked and lost weight -> introduced some bad foods and not much veg
• Achieve primary goal in November last year 85kg to 70kg (33lbs)
• Mission in December 6kg
• Since February around 69-71kg

Plan = Not Bored

• Plan required plus could use weekly plan to look at what is required the next week
• As you get better you want to eat more healthily
• If you plateau one of the options is to increase fibre
• Key to planning is not making it complicated

How does it work ?

• When do you shop ?
• Divide weekly / monthly ?
• Day before work out what your plan is for the week
• Start with known menus first
• Try to build out at least one new menu a week
• Try and think more healthy e.g. adding lots of veg to your meals

Examples

• Used to have a lot of pasta with tomato sauce made with passata, onions, bacon and mushrooms
• Instead now have onions, bacon medallions, peppers (3), passata much smaller amount about 160ml and creme fraiche 
• Home made bolognaise sauce with mince, onions and passata but bulked out with cauliflower rice and mushrooms. 500g of mince makes 12 portions instead of 4-6.
• Quite bitter so add fajita mix to it a bit of mascarpone makes the perfect sauce for tacos
• Or add home made chilli herb mixture, marscarpone, extra peppers and rice and make instant chilli

Flexibility

• If you can have a 2 week plan
• Be flexible. Plans change
• Try to have at least one or two meals that are either directly from the larder or freezer
• Think of what you are having on every day including fasting days
• Create your shopping list based on this plan

Most Important

• Review your plan
• What worked ? 
• What did not work ?
• Amend menus for next week
• Plan for the next week
• Repeat

Healthy

• I used to have frozen pizzas
• Just got into having lots of veg and fibre bar to make sure having enough fibre
• Health breeds healthy
• Work out for your life.
• I fast twice a week instead of once so I can be more free to do what I want

Summing Up

• I hope that has helped you
• Please get in touch if you have some interesting tactics that you have tried

Contact

• I would love to talk to you
• Please get in touch via Facebook @fasting.pod
• Or e-mail me at [email protected]
• For podcast ideas please e-mail to [email protected] or DM me on Instagram

Review

• If you like the show please consider a review on your chosen podcast directory