I envisaged my day off as still applying the principles, but loosening up on the carbs a little, probably not with refined products like bread and pasta, as I avoid them anyway as they do my Crohns no good. It was more that I would allow myself to go to about 1500 cals, have a drink, have some fruit, just a day off the restrictiveness of the 800! Though I have to say that I feel full and like I eat well even on the 800, it was just about a day off for a few treats! Strawberries, bananas and weetabix, was one of the meals I’m craving most!

Hi LonelyAdipose ! I think you know what to do so just take it one day at a time . Plan as you say to remove foods which will derail you . It is tricky when you are catering for a family with different food choices but there are recipes you can adapt to allow more carbs and protein for the family. Do you have to eat with the family at every meal ? Can you skip breakfast for instance ? It’s about you, LA and your needs which matter .
Stay with us for any support you need .
Honey in tea… I fell into the trap of thinking that honey was healthy but remember it is sugar . I think removing sweeteners is a good idea as they just maintain the ‘sweet tooth’ urge . When I gave up sugar in tea, coffee etc many years ago it didn’t really take long before I was totally used to not having sugar . In fact the tiniest amount of sugar was revolting . It would make a massive difference to give up the sugars in tea etc . One change at a time LA ?

Thanks that’s good to know to expect a bit of a plateau. (Em’s fine!)

Just read your reply Em ! By all means see how that less restrictive day affects your progress ? It wouldn’t entail a lot of unhealthy foods for sure .
The initial programme is 8 weeks . Could you not try to get to the end of that period before making any adjustments ? Only you know what works for you Em and I think you are doing very well so far xx

Quick shout out to anyone we haven’t heard from this week ! How are you doing ? We are half way through January . Keep going .

I hope you are managing your pain EllieAllegra. . and well done you for sticking with the plan albeit with a few more calories . Jason Fung’s books were an eye opener for me too and smashed everything I thought I knew about diet and weight loss ( never succeeded in any of the many experiments !!!)

I hope the weekend is going well for you all . Have a break from the home schooling ! I’m going to drag myself out for a walk to feel a bit more fresh air on my face.
Hoping to hear from those who have gone a bit quiet… Busy and preoccupied with family and other concerns no doubt . Just hope you are all well xx

So I was following the program Michael Moseley did – Lose a stone in 3 weeks, that’s why I was planning a day off after 3, I think I’ll stick to the day off after 3 weeks this time, as that’s what I’ve mentally engaged with, but move to 4 weeks/ a month next time. Ideally once I’m nearing my ideal weight I’ll switch to the 5:2 plan and these days off will help me prepare for how that’ll look long term.

Hi everyone and still sticking with it although I nearly caved in on Thursday after that little blip upwards. So glad I didnt as I am now just 0,4 kg away from my pre Christmas weight.

Ems, strawberries are great, banana not so much but have one now and then on a day when you have kept your calories low and I know what you mean about a weetabix but try to resist and the name gives it away as being one of the bad carbs – wheat biscuit. But if you really must and it is just a one off it shouldnt do much harm. Note I say much as you might stall your progress for a couple of days. As Wendleg says, try doing this for a period of time, even if you do it in 2 week blocks. You say you like the food and are not hungry and you might find you dont crave the things you used to – weetabix. I loved bananas and still love the smell when hubby has one after his lunch but I really couldnt force myself to eat one. I dont know where you are living or what season it is but if you cant get fresh berries then frozen are great. They are nice heated in the microwave with a dash of cinnamon and a plain yoghurt on top and a sprinkle of almond flakes. Comes in at less than 120 cals.

Enjoy the weekend if you can everyone.

Hi All,
I think everyone is doing great!
I lost 0.7 lb this week- I have 4.9 lbs left to get to goal: 1.9 to get to my birthday goal.
Must. keep. going!!
Love to all,
Tulip1 xx

Hello to everyone , good to read how everyone is doing .
Thank you Wendy for so many suggestions you have made which may be helpful , I’ll have a think about which way may be helpful 🙂
A few questions you have asked me as well so I’ll answer those .
I want to be the weight I was before my shock Cancer diagnosis November 2017 , hemi colectomy 2 days later , then 3 further surgeries since , New Years Eve my second op so that started 2018 in a bad way , followed by 3 rd op . in 2019 & 4 th mid year 2020 , & by year’s end after gaining weight at a rate of about a kilo a month , I just had this desire to start 2021 in a positive way , &
get back to my pre Cancer weight , hope and Pray it will leave me alone !!!!
I can’t help adding for now at least ( it’s hard not to allow Oncologist ‘s words to come into mind when I say things like hope Cancer leaves me alone , as he has told me on two seperate occasions that when it returns it will be terminal ! )
I did tell him that I heard what he says the 1 st time but I wasn’t going to curl up in a foetal position and wait for it to get here ! That was my strong voice speaking , but then there’s that little inner voice that asks how I will cope when IT does return to my lungs and my liver as he predicts ??
So I’ve answered that little voice with a plan , and my plan is to be as healthy and strong and positive as I can be , so I can fight on when I have to !!
You asked how I feel about my body also Wendy , well on one hand I don’t like the scars that stretch from not far under my sternum right down to just above my pubic bone , and now the flab each side as I’ve gained weight isn’t pretty , but I wasn’t happy with a sunken in abdo. & chest either where hip bones & rib cage stuck out either !
It was so necessary to gain weight I realise , but maybe I took the Dieticians words too literally & yes did enjoy all that comfort food & those carbs were comforting , & helped me gain weight & gave me back some energy , but now it’s time to say ‘ Au Revoir ‘ to so many of them Wendy . So yes I am reducing carbs , I’ve said Au Revoir to Bread , rice & potatoes & gravy as a start ( potatoes and gravy and rice dishes & custards were encouraged by the Dietician & yes I did enjoy them all until I now realise they are not my friends any more )
I’m still in a pre diabetes state which is good , but 2020 may be the year that it progresses to Type 2 if my weight gain & high carb eating was to continue !
I’m no longer weak and emaciated , I’m overweight and that’s not healthy as we know .
You asked about medication & yes I’m on medication fairly often to ‘ quieten ‘ my the bowel urgency issues I’m left with , so these cause slowing of the bowel so could well cause slowing of weight loss , but are very necessary when I have to leave the house as there’s literally no time to lose , it’s a case of run to 🚽 or ! TMI I know !!
Also I’m on thyroid meds which at times are hard to balance , thyroidectomy years ago for what turned out to be a benign tumour .
I’ve started the day with blueberries & Greek yoghurt , so a good low carb meal , thin slices silverside in jarlsberg cheese slices lunch , & plan to have a home made burger , baby spinach & cucumber slices & radish finely sliced for dinner , so if I can get through today without being tempted I should see a loss tomorrow !
Today I had gained 100 grams , one part of me needs to see what’s happening on the scales so I can make amends if there’s a gain , another part of me has that horrid little voice saying may as well have a piece of Xmas cake , you gained weight overnight anyway , even when you’d had that long walk yesterday & you were so happy last night when you checked Garmin & you had walked 13,867 steps for the day .
Think I’ve answered your questions Wendy despite in a long winded way , I will try and incorporate the time restricted eating in as well , despite the long walk yesterday it was very late when we finally ate dinner , hence my decision to try and get by with just blueberries and Greek yoghurt for breakfast today ……
it’s going to be trial and error I know & there will be frequent stalls , but I want 2020 to be the best it can be & Pray it will be a healthier one than the last 3 & it is an important one for me & my darling , 50 th Wedding Anniversary coming up so we both want to be Healthy for that Happy occasion .
Thanks so much again for taking the time to support and help me Wendy , hope you enjoyed your walk in the fresh air , tired legs from yesterday ‘ s effort , but plan to get out for a walk today also , all the best to everyone , hope it’s a good day 🙂Hello 66

Oh Hello66 you truly are amazing . I am in awe of your strength and resilience to be honest, and more fully understand your objectives and priorities now .
Can you get hold of
“The Ketogenic Kitchen ‘ by Domini Kemp and Patricia Daly ?
Both are cancer survivors and you might find it useful

“In The Ketogenic Kitchen they share with you exciting nutritional developments, which reveal that a diet low in carbohydrates and high in fat, in conjunction with the treatment recommended by medical professionals, offers new hope in the support of and protection against many chronic illnesses.

Whether you are facing treatment, going through recovery or simply want to choose food that can keep you in long-term optimal health, The Ketogenic Kitchen offers advice and delicious recipes that will aid weight loss and leave you with higher energy levels and glowing good health.”

As they say, we cannot underestimate the importance of a healthy way of eating . I’m no medical expert but I have often read about the importance of avoiding sugar in cancer patients and there has even been research aroud fasting .

We are just happy to be able to offer you a bit of support from our humble weekly thread Hello66 . You WILL discard those kilos and you WILL celebrate your special wedding anniversary and many more !!!

Have a great day Hello 66 and sending massive hugs your way xx

Hello66!!!! I was having my usual sunday skype play date with Wendy (wendyleg) today, and she was telling me about what
was new on the weekly thread….When she mentioned your name, i almost levitated out of my chair to hear that you had come
back to the forum (: I certainly have never forgotten our lively exchanges, and it was MARVELOUS to hear from you…It’s been
probably a year since Ive been out and about. Since that time I’ve become very involved with email and skype with so many
dear friends that I’ve made on the forums, so it’s difficult to keep up with everyone. I will watch this thread to hear news of you, and hope that you remember me too!

aicat

this ancient computer is failing me today…it’s allie, of course! xxx

hi friends
I’m still here! (thanks for the shout out Wendy!)
Hello66-wishing you so much strength for your health journey and like Allie (helloo!!) I remember your name from before-also hello to all the newbies (I’m in and out like a yoyo but plan to be be IN!! from now)
Hello66 Valter Longo-a medical researcher in the US has a lot of research into fasting and cancer support/prevention-he’s published a couple of books-the first “The Longevity Diet” is VERY interesting (and very accessible reading despite the content

We had our events just over a week ago and all went incredibly smoothly considering all the COVID safe measure -but SO fortunate to be able to do anything in these times. We had glorious weather, great music and a really chilled atmosphere (I’m still hoping for a full festival for 2022!-but only cautiously optimistic as it seems that despite the vaccines, this virus may be around for some time!

I’ve been somewhat allover the place diet and health wise
On the down side my hip bursitis is worse than ever despite my efforts so exercise has been pretty minimal (even my usual long dog walks on the mountain are out due to pain at the moment 🙁 )
On the plus side, I finally signed up a membership for the local pool. Down here, almost all swimming pools are indoors so the chlorine has always put me off, as it really hurts my eyes. I’m thrilled to say that the new modern goggles are a total game changer-they actually fit REALLY well-absolutely no issue with eyes-well worth the $35 investment!!. I’m still in my “old” bathers which I’m pleased to say are a little loose-I have a new pair waiting in the wings which will be a good fit minus 4-5 kg! 😉 -I also purchased some online from the UK before Christmas (which will be for the beach, not the pool) from a great co called Youswim-they are a completely adjustable fit due to the fabric-extraordinary!! (and great colours!)
anyhow-will “see” you all in the next weekly thread!-and I promise to be a little more consistent 😉
Wishing everyone a fantastic week
Erin

Hello Allie ,
I was delighted to read your post , and of course I remember you , and laughed aloud when I read the ancient computer was failing you , despite time and distance it seems some things never change 🤣🤣🤣🤣
I do remember those computer fails & that you were involved in a few dramas with it , one I believe was spilling coffee all over it , very few computers would appreciate this !
I remember spilling a vase of flowers and our TV became an image free ‘ radio ‘ almost immediately , my darling wasn’t all too pleased as he tried to comprehend how ANYONE would even think of placing a vase of flowers atop the Television set , as I was trying to defend myself a little by saying they did look so nice before the incident and at least we could still HEAR the news items !
I hadn’t actually thought it through that deeply that WATER & ELECTRICITY DON’T MIX ! 😩🤣🤣
Anyway great to know you are around & look forward to hearing where you are health wise , do hope you are still doing well . Is your Hubby still Lecturing at nearby Uni & where is he at with ? heart issues , hope o.k. ?
What’s your weather been like where you are ? so many questions Allie ? Well hope when you ‘ prowl ‘ here , you will see that I will slowly & surely succeed with my present goal .
So many ‘ things ‘ have been way out of my control for so long over the past 3 years , I just want to achieve this goal & feel that this is something I CAN do for myself aside from all the other 💩that has been thrust upon me . ( excuse that emoji please 🤣)

E.C . Erin , thank you so much for your well wishes and accept some extra strength graciously , we all need a bit extra here & there in times of trials and tribulations !
So sorry to hear you are suffering with your hip bursitis , do hope that settles fairly quickly , so frustrating when you can’t walk the walks you enjoy on the Mountain . Swimming will at least allow some exercise & being non weight bearing hopefully will not increase your pain !
I will explore Valter Longo & look into some of his research , have read a little here and there about the benefits of fasting & Keto for Cancer support , thank you for your suggestion 🙂
Wendleg , Wendy thank you for your kind words , at times my strength has waned I must admit , but I manage to drag myself up with the love of Family & friends , and manage to keep on keeping on , & I must say I am very grateful to be where I am at the moment and very grateful to just be here in fact .
You girls have given me so much homework , between you and Erin I’ll be busy !
The Keto Kitchen by Domini Kemp & Patricia Daly certainly sounds interesting , so thank you Wendy .

I must mention that I’ve lost 300 further grams in the past two days , so 800 grams in all for the 2 weeks from January 5 th , so hope with all the lovely , caring support from here , I will go forward into another week & perhaps more good news .
Do hope we all see some positives this coming week & look forward to reading about some more successes .
Cheers ,
Hello 66

Hello 66. Reading your story brings perspective. I empathise with your scar. I have a beauty of my own “from boobs to pubes” as was most delicately put by the cancer nurse – all the while showing me her own!😂 (R kidney resection + ?liver involvement). I also have a whacking great melanoma scar on R calf. This is a beautiful scar, in fact they both are beautiful scars because better them than what was there before. One of my sisters (bowel cancer survivor) has a sister in law who is part of a self support group for those with recurring breast cancer. Their motto is “we’re not dying with this #!s*!, we’re living with it. And by heck she is, magnificently! I relate this because your story indicates you are living magnificently despite all the rotten luck you’ve had. You go, girl 👏♥️
To my week… Topsy turvy, finishing with an upwardly .7kg. Not thrilled, but can see why so will deal with it.
Good luck everyone.

Hi. My first time posting on here. I am doing the BSD, I’m not diabetic or prediabetic but am overweight and want steady results while eating good food. I love my carbs and sugar too much so knew I had to do a plan that reset my system. I have about 5stone to lose. I started 12 days ago and am a bit disillusioned that I’ve only lost 4.5lbs? Should I be ok with this? Having read a few threads I can see that perhaps I’ve been too relaxed in how I’ve kept track. I have a FitBit so have logged everything on that app, but was dismayed to read this morning that the calories may not be correct? My main advice needed is how do people keep track of calories consumed? Do you use a different app (I’m in the UK)? When there’s a recipe like the Chicken Korma from the BSD recipe book, is it not good enough to just take roughly 1/4 (we doubled the recipe as we are a family of 4). And is it not good enough to just write 340cal as my tracking? I’ve been eating the apple and cinnamon porridge recipe quite a bit for breakfast as it’s so tasty, but is it too many carbs? Sorry for all the questions. Trying to find ways of making this work around a family of 4. Many thanks.

Hi and welcome, Barefoot Girl…sounds like you are doing well and that weight loss is good 😁…..I use Myfitnesspal and link it with my fitbit so that it also sees my exercise (but I don’t eat the extra exercise calories! The database I think is generally better than fitbit.
I asked almost that exact same question a little while ago- I really like that BSD porridge meal- the advice given, from someone who has more experience with the diet than me (I started in June last year)- was yes, it is quite a high carb one and should be perhaps more occasional than regular.
Re the chicken korma one- that’s another one I love! Yes, roughly a quarter is fine- but, just be careful with the calories given in the book- I put all the ingredients into myfitnesspal to make a recipe myself as the book ones can be a little innaccurate….another tip from someone more experienced than me.
Sounds like we have similar taste in food! I’ve lost 2 st 12 so far since June- this is a good WOE for me, far better than any other ‘diet’ I have tried so far!
Love Tulip1.

Hi Barefoot girl,
Im new to the BSD and have just completed week 1. I have lost 10lb and now have 3.5 stone left to lose.
I track everything using My Fitness Pal. My wife and I went through the recipe book and set out a plan for this week.
After buying the ingredients yesterday we sat and created the meals on the MFP. We were shocked at how the calories differed from the book. The worst one was the Chicken Korma which we calculated to approx 750 calories. We found all of the recipes were different but not as far out as the Korma. After adjusting a few items we found we we got it down to 462 calories but this now means a trip to the shops for more ingredients. After searching the net, it appears we are not the only ones to notice the discrepancies. The porridge is great but we only put 1/3 or 1/2 an apple in to limit carbs.
If you can use an app that tracks Macros then this will really help.
I did the Keto diet many years ago and until I tracked Macros I lost a bit gained a bit. As soon as I tracked the Macros I lost all my excess weight and reached my target. My biggest mistake was having a break from my diet for Xmas. 3 years later and 4 stones heavier I decided may be my Xmas break should end. Good luck

Hi everyone, welcome to Barefoot girl and Lifediet. Lifediet are you sure you didnt make the whole recipe for yourself when it actually is for 2 people. Dont think so but it is a common fault when not sharing but you say you and your wife so possibly not what you have done.

After all the tummy upset I have gone the opposite way today with the imodium and feeling very bloated and weight slightly up. Will be feeling better tomorrow. Had a nice long walk to get some fresh air as it is a lovely sunny day.

Welcome to Barefoot Girl and Life Diet
I remember reading the calories were way out in those recipes… a recurring complaint . I am very old school and use a book with visuals called Carb and Calorie counter as I never got on with the apps . I used to write down all my food in a journal.
I use lots of recipe books ( mostly keto) to plan my meals but that means grains and certain veg are out . I wonder if anyone has the Fast 800 easy book and if the recipes are more reliable ? There are lots of recipes on line too . Dietdoctor has lots of low carb meals you could try ?

For the new people , there will be a new weekly thread appearing tonight so look out for
Let’s do this in 2021 ! One week at a time beginning 19th January 2021
Hope to see you there !

Hi Wendleg,
Thanks for confirming my suspicions about the calories in the book.
I didn’t have an issue with week 1 as I used my keto knowledge and MFP app to help me through.
I was using the BSD books to mix up my diet, and try new things. Some of the meals looked so nice that we planned them in for this week. I still have loads of recipes from my keto diet, which as you know is practically the same.
The BSD recipes are just better for sticking to 800 calories, but I am already looking for some of my keto favourites that I could use and stick to 800 cals a day.

Looking forward to the mustard pork steaks tonight.

Hi Erin/EC . My boys had a fab time in Tassie which involved lots of beer drinking and beautiful walks and stunning wildlife photography . So glad your event went well . It seems Australia will be closing borders for 2021 , not that we have any plans to travel just yet . I wonder if your pool is the same one in Hobart that hubby’s daughter uses to take her little girl to swimming lessons ! 😉
Sorry about your hip bursitis which is hindering your walks . Can you get any physio there ?

Hello66 … Allie (alliecat) was overjoyed to hear you were back on the forum !

I will be back later ! xx

About to set up the new weekly thread folks !

Let’s do this in 2021 ! One week at a time beginning 19th January 2021

Hi Tulip1
Thanks for your encouragement! Sounds like you’re doing well and have found an eating pattern that works for you. Thanks for the advice about the porridge. I had two boiled eggs this morning! Seems like we have similar taste in food, when it comes to recipes. My hubby is being super supportive and making the tuna patties tonight, we’ll see how they go. I’m just not used to all this weighing and keeping track of all the ingredients and their calorific values in every meal, it’s quite a lot of work and I’m working 5 days a week and trying to home school two kids and support my elderly mum who lives with us! But I’m determined to find something that works. I’m gutted that the recipes don’t accurately reflect calories though as that would have been a big help. I lost 5 stone before on the SW diet, and it worked really well as I never had to keep track of most food, and if I was hungry there was always something I could eat, but I didn’t stick with it as it meant a lot of artificial sweetener and low fat stuff and I didn’t think that was very good for me long term. Ultimately, I’d like to stick to the 5:2 as a lifestyle, but wanted to do the 8 or 12 week Fast 800 to kick start me. I don’t want to think that I could never eat a muffin or a slice of cake though! (hard at the moment as my son’s birthday tomorrow, daughter in a month and mine is at the beginning of March! But I’ve successfully made his cake today without licking the bowl, so fingers crossed! I need to get used to checking carbs as well, and knowing what I can munch if need be that won’t ruin things mid afternoon, like a handful of raw spinach or some nuts or seeds or crunch on celery etc!!

Hi Lifediet
Thanks so much for your encouragement, and wow, 10lbs in one week! That’s awesome, blokes always seem to drop it quicker! More muscle I guess. Can I ask, what do you mean by ‘tracking Macros’? Do you mean counting carbs, protein and fat in each meal/everything you eat? If so, doesn’t that take you forever!?
Keep up the good work.

Hi wendleg
Thanks for the welcome. I’m bowled over by how supportive and friendly people are on here, thanks so much! Can I ask, when you say a new thread will start tonight, does that mean all these conversations will be obsolete and we will have to write down any info we want to save? Not familiar with how this all works, sorry!

NO Barefoot Girl . You can always read back the previous posts ( they go back years !!!) Nothing but spam gets deleted .

If you check the latest posts at the top you can see what has been posted . You can always search for a particular member in the search bar too .

There are various threads which just go on ( the Positives one, the Easter Bus one) but we renew every week because people seem to like the shorter term target

Hope that helps and see you on the new thread which is set up !

Click on forums at the top of the screen and then latest forum posts

Just wanted to say hello and happy new year to Alliecat. How lovely to see you posting and to know that all is well. xxx

Barefoot Girl
Ooh I love eggs 😍
Not tried the tuna patties yet- tell me if they are nice.
I have 3 children homeschooling, altho I work part time which is helpful.
I find the measuring etc just becomes a part of my cooking and eating routine and I’ve managed to make it work in a family of 5, so keep it up ….see you on the new thread,
Tulip1 x

Hello Marsie , laughed at the description of where your scar lies , & yes that’s just about a more accurate description of where mine has ended up between 1 st & 4 th ops getting longer & longer & wider as well 🤣🤣
Do hope you’re doing well after your big op ., plus your melanoma , scars certainly are to be worn very happily despite how unattractive they may be visually as you say an outward sign of what was removed that was trying to harm us , so good riddance to the bad rubbish , & let these scars be a warning sign to ‘ anything else ‘ that may be lurking around , that we have mighty Surgeons with their scalpels at the ready , to deal very harshly with them !
Love the motto your Sister’s sister in law group have 👏👏
Singer Olivia Newton ‘s is not surviving after cancer it’s thriving , so here’s to us all thriving Marsie .
I’ve just read more interesting posts & see a couple more new names , all the best to those starting out with us , a new week for us all , new possibilities , maybe new challenges , but with support & better understanding we can all do well .
Commitment and staying power will be key to success !
I was absolutely thrilled to hear from Allie also Wendy ❣️
Cheers , Hello 66 🙂

Hello 66, should have said, my frontal op was way back in 1998, although by it’s nature, I needed 20yrs of review rather than the usual 10yrs, and the melanoma now more than 10yrs. Like too many Australians I have many small scars from basal cell and squamous cell cancers and do have 6 monthly skin checks, as does OH. Better safe than sorry. Funny though, the big op has become one of those marking points in my life as in “well that happened before the kidney op” or “it was after the kidney so it must have been….”.
Cheers everyone, new & not so new 👍

Hi Barefoot girl,
Yes counting Macros is, ‘carbs, fat, protein’. I have the paid version of my fitness pal so these can be adjusted to my diet, I’m not sure if the free version tracks these or not.
As far as being time consuming its totally the opposite as you can scan bar codes and 99% of the time the food item is found. The more you use it the faster it gets as you can memorise meals and it remembers food items and quantities from other days. When you get the hang of it is a fantastic tool.
I am pleased with my weight loss and my wife also weighed it this morning ( she refused to yesterday as she claimed her wet hair would add loads of weight) she lost 11lb since last Monday.
As i mentioned before, I did lose loads of weight on the Keto diet. I had been on it for a year, fumbling my way through, losing a bit gaining a bit and so on. A mate of mine decided to try it and lost 2 stone within weeks. The difference was he counted Macros. That’s when I started counting Macros and I then lost loads of weight.

Hi Sunshine Girl,
Sorry only just read your post.
With regards to the chicken Korma , we did make sure that we entered it into MFP for 1 person this is what we finally came up with:-

skip the olive oil (dry fry or a 1cal spray) (saves 119cals)
1 medium onion
1 clove of garlic
2g ginger
0.2 tsp cardamom
0.5 tsp turmeric
150g chicken thigh boneless
12.5 g ground almonds
0.25 head of cauliflower
0.2 tsp cayenne pepper
100ml light coconut milk ( we originally had full fat as the book tells you to use full fat products, same as on the keto diet )
this totals 427cals / 24 carbs / 23g fat / 35g protein.

I appreciate some figures may vary slightly, and if you use chicken breast, 30 cals can be saved, but we cant spot any errors that would lower it to a figure closer to 340cals.