OK! Nicolae - you fast for 2 days but here are lots of variants. JUDDD done 'properly' has every other day as a Down Day. But that does not fit in with my life! So I do 2 or 3 Down Days a week.
I use MFP. Initially I thought I would have to be very careful on the Up Days but that did not turn out to be true!
My first 2 weeks was:
slimfast x 2 plus a piece of fruit or sweet ryvita with lots of water and redbush tea.
Absolutely anything I felt like, e.g. bacon egg and toast for breakfast, chillie and rice for lunch, sauasge egg and chips for tea
slimfast x 2 and water, tea an ryvita
A repeat of Tues, anything I felt like.
this is my 'medium day', slimfast x 1, water, redbush tea and then something like steak and chips
Sat and Sun,
I keep Friday evening - Sunday evening normal as that is when my husband is home and I don't want this to spoil our usual weekends - which always invovle cooking and relaxing.
DD's for the first 2 weeks were probably about 700Kcals and Up Days ranged from 1500 - 2300 Kcals, that depends on pudding, take away, or just eating something with lots of bread and cheese. I don't really worry about that now!
Now, My Up Days are much the same, I think they are healthier as I don't really want rich, fatty, creamy food. I am certainly eating more fruit and veg. I think the high kcal days are lessening, it was our 23rd wedding anniversary last week and I did NOT plug that in!! I prefer not to know (I still lost 1.5lbs).
Down Days are slowly coming down to a regular, no problem 500kcals per day. I am aiming for 400, but would happily stick with 500kcals for a few months.
I have a growing collection of 200kcal 'meals', I eat one of those a day. I stick to the slimfast for half of the kcals, it keeps my head in diet mode - though I will eat 2 meals instead if I feel like it. If rushed at work or days when I work late I will do 2 slimfasts. It depends on what is convenient.
I batch cook things I like, so my freezer has small portions of veggie curry, egg muffin thingys, they are basically omelettey, pastry less quichey things.
Egg Muffin 'recipe'
Whisk up the eggs, throw in some of anything, pour into muffin tins, 3/4 fill each hole, and bake for about 20 min at 180 degrees.
Amounts don't really matter, it depends on how many eggs you have, what you are adding and how full of bits you like them. But do add quite a lot so they are veg and meat held together by egg, rather than egg with some bits in. They'll keep in the fridge for about a week and freeze really well, allow to defrost thoroughly and a quick micro ping warms them through nicely.
I like to keep my DD meal similar in style to my normal food, but with lots more veg and salad. That way I don't feel too deprived.
Another egg recipe
(I have chickens) any veg you have, season with whatever you like, dry fry in a frying pan. When it is all softening, push it to the edges of the pan, leave a hole in the middle and crack an egg into it. The choice is yours now, dry fry the egg, scramble it and mix it through the veg, or omelette it and cut it into the veg. A one pan dish that is surprisingly filling.
My 200kcal meal list is slowly growing!
I am sorry if anyone expected it to be more complicated, but the rules really are that simple: 4 - 500kcals on 2 or 3 days a week and whatever I feel like for the rest. No food is banned. Drink lots.
The best thing I have found about this is that my full button really did start working again very quickly - I am sat here now feeling a bit stuffed and I only had one of my burgers in a bun, no chips, I fancied a salad. Perhaps no bun next time.
I hope that sort of explains it. I know a couple of people who are also doing this who have really strict rules (they are ex WW, SW or some other dieters). They don't seem to get any more benefit and, to be honest, they seem to find this as difficult as any other diet they gave been on. I have never done a commercial diet, so I don't know the rules