Friday, January 13, 2012

My One Meal Menu

My One Meal Menu

Some of the FAQs I received from my readers are: What do you eat in that one meal? What calories, what kind of food and what portion size and did you eat all those foods being recorded in your food blog? Well I’m going to answer all these questions together.

I have a food blog and a fasting blog. These two blogs seem conflicting, but they aren’t. Though one is about eating and the other about fasting, they are related. Today I’m going to use some of the old photos from my food blog to answer the above questions. To answer one of the FAQs: 99% of the food photos were taken from my dining table, so I actually ate the foods.

My meal frequency is somewhat famine style - generally one meal a day, sometimes no food for a day or two. Don’t assume that my one meal is a great super size one. Although sometimes I do binge, at company events or family/festival gatherings, I eat normal portion meals most of the time. Calories, food group…I don't care!

Different people may have different standard of a normal meal. Professional athletes’ normal meal size may be much larger than mine. So let see the normal meal size of a female headhunter.

My Normal One Meal Dinner – Home Cooking

I enjoy eating at home. This is the time when I can sit down, relax and enjoy food. I may have mentioned this before – food become more tasteful after I practice fasting. And some readers also reported that they eat more respectfully after practicing fasting.

Here is couple of examples to demonstrate my normal portion dinner. Simply click on the links to view the original articles from my food blog.

Green Risotto - Hong Kong Style * My Home-Made Vegetarian Pasta My Normal One Meal Lunch – Economy
Although my one meal is usually dinner, I do eat lunch in some occasions, especially over the weekend when I don’t need to rush for time. Here are some examples of economy normal portions of my normal lunch. Super Value Tea Set * My Vegetarian Lunch Box * Classic Dim Sums

My Normal One Meal – Luxury
In some occasions, I do lunch in a slightly luxury way such as going on an outing and enjoy a holiday seafood lunch. It is luxury in terms of money, but very normal in terms of meal size even it is a 4-course one. Lamma Island Seafood Outing

My Over-sized One Meal
There are occasions that I eat a lot. Over a banquet, I never want to single out myself. So I eat a lot. However I do have a rule that I won’t do two big meals in a day. If that happens, I’ll try to make excuse to one of them. If both meals are unavoidable…mmmm….that’s a very difficult day for me. I usually have to go on a 30-hour fasting after that. In my experience, fasting is a very good remedy for binge eating. Though I sometimes binge over long weekends or holidays, a day or two’s fasting will enable speedy recovery. Here is a blog post to demonstrate how big my one meal could be – an 8-course banquet plus rice/noodle, desserts and fruits. Cantonese Festival Dinner


Friday, January 6, 2012

Embrace Hunger and Hunger Pains While Fasting

2012 Weight Loss Plan
Is losing weight one of your primary objectives in the New Year? If so, I would like to draw your attention to hunger and hunger pains, before you kick start any dieting plan.

Embrace Hunger and Hunger Pains While Dieting
When I talk about my fasting habit, the immediate feedback from most people is hunger and hunger pains. Right, we are taught to avoid hunger and getting hungry even while dieting. I'm going to suggest something that could be a taboo to most of us. You will get faster weight loss results if you allow yourself to get hungry from time to time. I'll even go as far to say that you should embrace hunger and look forward to it for rapid fat loss. Of course I don’t mean to stay extremely hungry for a long period, but to extend the hours between meals is certainly beneficial.

Getting Hungry While Fasting? Good!
In Hong Kong parents are complaining that kids are facing too much pressure at school. There is an argument that if kids cannot put up with some kind of pressure at school, there is no way they can face any kind of pressure from the world when they grow up. Sounds inhuman but true. This made me think of weight loss. If we cannot put up with hunger for a few hours, how can we face other greater challenges in life?

Hunger does not bother me much in my particular body make up. But I always look forward to it. Unlike many people who want to get lean, I seldom feel hungry, but…I just need to remind myself that it is okay to get hungry from time to time.

Getting Hungry is the "Old School" Dieting Approach
When I was a teen in the 70's, people would actually get hungry while dieting! At some point in the 80's, the "eat 6 meals per day" approach became the norm. The idea was that "eating every few hours" keeps your metabolism high. In theory it looked like a great strategy, but it isn't working for most people.

Is Eating Every Few Hours Working For You?
In my years of weight loss struggle, I’ve tried almost anything including eating 6 meals per day which never worked for me. The problem with eating all the time is that you always have "food energy" circulating in your system. When you do any activities or exercise, your body always has an abundant supply of energy from the food you eat. Why would it need to access your stored energy source (aka BODY FAT)? The answer is that your body will not burn body fat with excessive food energy in your system.

Those who do outdoor activities and eat normal meals are usually lean. Those who eat all the time are the ones with weight problems. Think about it…a lot of us play video games and surf the Internet. They are indoor near food. If they get hungry, food is just a few steps away. People at work are near food all the time as well and share the exact same problem!

"Allowing Yourself to Get Hungry" is Key to Getting Lean
I don't believe our bodies were meant to have a never ending supply of constant food. I am not suggesting that you should stay hungry all the time, but don't be so quick to grab food the moment you feel hungry. This is your chance to get rid of some of that excessive body fat. Want to really lose some weight quickly? Let yourself get hungry on purpose before doing cardio. This is when you will see visible results quickly. Try short term fasting. Skip meals whenever you feel you can. Let yourself feel hungry and laid off some fat quickly.

My Suggested 2012 Fasting Plan

Don’t announce your fasting plan. Let people notice it and come consult you for weight loss tips. That was my experience back in 2006. I started my short term intermittent fasting in March and my colleagues came to ask for weight loss tips soon after July.

Don’t set a schedule. Say there must be a day or two in a week that you don’t have any meal appointments or you don’t really feel hungry and that you're sure you can survive without eating, then skip meal. Try this for a quarter and you’ll see noticeable results.

PS: I realize that many dietitians and personal trainers will give you conflicting advice when it comes to the subject of hunger and meal frequency. They will throw out the "slowing metabolism" argument.

There is an amazing eBook on this subject, called Eat Stop Eat. It was written by a top nutritionist who did his graduate research on this topic. His study was called "The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss"

It will change the way you think of eating. Even if you don't decide to buy the book, you should opt-in to subscribe the blog.

Monday, January 2, 2012

Fasting Books

Want to read a fasting book to start a healthy weight loss program in the New Year? When it comes to fasting books it feels like a wide range of fasting methods are being covered. Each book has it’s own special take on how we should be fasting and how long we should be fasting.

To help you go on healthy fasting, here is my list of the top best fasting books.

Eat Stop Eat (Brad Pilon)
eBook available at ClickBank

If you can do one meal a day for twice a week, this will be your perfect guide book to help you kick start your intermittent fasting program. If you are interested in the scientific research behind the use of intermittent fasting for weight loss then you should find this book to be both up to date and accurate.

Brad Pilon is a nutrition professional. His graduate studies were about nutritional sciences specializing in the use of short term fasting for weight loss. Click here to check out Eat Stop Eat

2 Meal Solution (Mike O’Donnell)
eBook available at ClickBank

Mike, as a Certified Personal Trainer/Health and Fitness Coach, has been one of the pioneers talking about intermittent fasting (IF). This book helps you gain back control over food choices and finally build a simple lifestyle for long term weight management. A perfect guide for beginners. Click here to check out 2 Meal Solution

Master Cleanse Secrets (Raylen Sterling)
eBook available at Clickbank

Unlike many fad diets of today, the Master Cleanse has survived the test of time for over 60 years. Celebrities and nutrition gurus alike are raving over the immense health benefits and spectacular body transformations that this diet offers. It’s good but not easy. You need to learn about the tricks and tips in order to make it through the 10-day program. Check out the
Master Cleanse Secrets before kicking start.

Juice Fasting and Detoxification: Use the Healing Power of Fresh Juice to Feel Young and Look Great : The Fastest Way to Restore Your Health (Steve Meyerowitz, Beth Robbins, Michael Parman)
Available at Amazon

This book covers comprehensively about how to do juice fasting with raw fruits and vegetables while maintaining a nearly normal work and living schedule. It includes juice recipes, detoxification techniques, exercises, weight loss, water fasting and how to break a fast safely. Truly a must read if you want to go on juice fasting. Click here to view
Juice Fasting and Detoxification

A Study of Prolonged Fasting (Francis Gano Benedict)
Available at Amazon

Fasting has been around for thousands of year. It is only during the last hundred years or so, the subject of fasting has undergone close experimental and scientific scrutiny which was probably initiated by the famous physiologist, Dr. Francis Gano Benedict. His book, A Study Of Prolonged Fasting published by the Carnegie Institution of Washington in 1915, is well worth close perusal today. This is a scarce antiquarian, rare and hard-to-find book with something of interest for everyone! Click here to view
A study of prolonged fasting

Fasting Books