Verano, try Jason Fung’s The Complete Guide to Fasting. It really does cover every aspect you can think of. https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

There are a ton of interviews with him on YouTube from his book tour in which he talks extensively about fasting (https://www.youtube.com/watch?v=v9Aw0P7GjHE ) , and his own Diet Doctor channel offers a number of shorter videos about IF for weight loss and reversing hyperinsulemia/diabetes (https://www.youtube.com/watch?v=1a2Fsfa8e4I ).

Kazz, I really look forward to our chats each day. I’m happy that
you also believe, as I do, that posting a lot is the magic ingredient
to success in weight loss or maintenance. I learn so much “out
and about” on other threads. The Nov. challenge is getting off to
a great start, don’t you think?

Later, my sweet,

Allie

Hi everyone, I am new to posting I have enjoyed reading your posts and taking on board some of your very useful tips for the BSD. They have been inspirational I thankyou all😊I have done 8 weeks had a4 week break didn’t put on loads, still followed BSD principles but allowed a few glasses 🍷 I am in week 2 of 8 and taking one day at a time👍
Hearing about your experiences really helps to motivate me on my journey so onwards and upwards ……into week 2 look forward to joining in if I can ……

Sunshine-girl, I don’t think 3.5 unwanted lbs. over a holiday is too
bad at all. Same thing happened to me on holiday in early June.
As soon as I returned to drinking the requisite 3 liters of water
a day and leaving the wine off the table upon my return, the weight
was gone in 3 days. Probably fluid retension is the main problem,
unless you went way over on carbs/calories. 🙂 I know you’ve
got this, and will reach your christmas goals! Best of luck,

Allie

That should have been “site”, not “sight! Sorry….

Hi Verano, Ancient Weaver, et al, I’ve had only intermittent internet
coverage this past week (frustrating!) so I haven’t participated as
much on this thread as I had hoped I would. Fingers crossed that
it is cleared up now. For the new joiners I have missed, a warm
welcome to you all! 🙂

Verano, you are off to a great start! When I dropped my carbs
to <20 I never had another plateau and the added benefits of
being in ketosis were clearly noticeable in terms of an unlimited
supply of energy. My CFS up and left. At present I’ve been
allowing in about 30 max. Weigh-in today showed no evil effects,
but I will be keeping a sharp eye on it for the above stated reason!

First day of week 2, and I’ve managed to move forward with
my refocus plan: No more weight loss, weight training 3x a week,
(nothing too wild, 5lb wts but lots of reps). I also do a brisk walk
for 30 min (reaching for a goal of 45) 4-5x wk. My virtual pom
poms are out today, and I’m imagining doing back flips for you
all. I’m afraid that they will have to also be “virtual” though, as
I think going airborne might be ill advised at my age. No padding
left on either hips or bum. Ouch!

Ancient Weaver, I’m in complete agreement with you re getting
my vitamins and minerals from whole foods, not vitamin caps
or supplements. Cruciferous vegetables and/or spinach is in
my diet every day, also. Have you ever used whfoods.com?
It’s a great and detailed sight about the world’s healthiest food,
and I’ve learned so much from it. If you have the time to take
a look, let me know what you think!

Wishing everyone a great week 2! 🙂

Allie

Hi everyone, I have had my weigh in this morning and, like topcac, I too have hit a weight I never wanted to see again, just a smidge over 12 stone or 12st 3lbs to be precise. Due to the holiday I have gained 3.5 lbs so not too bad but it is these small gains over and over that are pushing me up to within a stone of my starting weight.

This 4 week challenge will be a completely new start for me and I want to follow the plan exactly as I did in my first 8 weeks when I lost over a stone. My new goal is to lose 10bs before Xmas – I have 7 weeks to do it in. For the first 4 weeks I would like to lose 6lbs or even 7lbs.

Today I have had 2 eggs scrambled with chilli and 10 grams of cheddar cheese, for lunch I have just had tuna and cream cheese mashed served with red and yellow peppers, courgette and 4 tiny tomatoes. I will be having grilled pork chops tonight as left by my house sitters and enjoy some mashed cauliflower. No alcohol between now and Christmas.

This is an excellent challenge. I have been on a low carb/low calorie (1200 a day) diet since 01-Aug and have mostly stuck to it. The result is that I have reduced my weight from 82Kg to 75Kg and my BMI from 26.5 to 24.2 (height 176cm) And most importantly I have reduced the waistline from 36 to 33 inches. I am aiming for another 5Kg weight loss and 3 inches off the waist and I am sure that this challenge will help 🙂

MixnMatch – this is exciting! – a photo shoot and a spread in a national newspaper on the fabulous merits of BSD!
Good luck and I hope you enjoy it! 🙂

Oh, well done, Bissell – and so pleased that your romance is going well💘 The fact that you are still losing is an added bonus.

Maybe I am still in love too, as this morning my scales registered a drop o 1.5lbs since yesterday for no apparent reason other than my husband of 48 years arrived home after being abroad for a week❤😘😜

Happy 9 months in maintenance, MnM – and well done on the size 8s.

Jackie, don’t be surprised if you carry on losing for a while, despite an increase in calories. I lost a further half stone after entering maintenance, almost 6 months ago, despite gradually increasing cals – I did keep carbs low though, and still do – and that is my wriggle room. This morning the scales registered a 1.5lb drop since yesterday for no apparent reason (although I had an alcohol free day, but then I often do) so now have 7.5lbs wriggle room.

Verano, sorry but, whilst I am a committed “faster”, I have not read any books on the subject, just various articles on the internet. So can’t help with recommendations, sorry. But good luck.

Still jumping, cheering and shaking my pompoms for you all – and it’s obviously working, as some good losses are being reported, so very well done.

As far as the same few pounds coming and going, I think that is normal – I’ve been in maintenance for almost 6 months, and I fluctuate. This morning my scales showed another 1.5lbs off since yesterday, for no apparent reason (unless it’s all this jumping, cheering and shaking😜) so, whilst I know you are all still looking to lose more, just think of the yo-yoing as good practise for future maintenance! I’m sure this big refocus will get you all nearer to your target weights, so keep going, and I’ll keep jumping, cheering and shaking for you!🎈🎈🎉🎊🎆

Congratulations Verano on the 2lb loss. And Ancient Weaver, your week sounds very healthy! How I recognise the business of the same few pounds coming on and off! I am hoping that this new approach will shock my system into better balance. Anyway, 5 days in to this and I have lost 2 kilos – nearly 4.5 lbs. Of course a lot of that will be water, but I’m happy that it is a good start.

I don’t really feel that I have my head round these target carbohydrate levels yet. I think for next week I shall just keep going with enjoying all the Mediterranean foods and avoiding pasta, rice, potatoes, bread, processed food, sugar and alcohol. Two new resolutions are to drink more water, and start 5:2, so that I keep to 800 calories at least twice a week.

Good luck to all, and thank you for all the support!

Congratulations Verano on the 2lb loss. And Ancient Weaver, your week sounds very healthy! How I recognise the business of the same few pounds coming on and off! I am hoping that this new approach will shock my system into better balance. Anyway, 5 days in to this and I have lost 2 kilos – nearly 4.5 lbs. Of course a lot of that will be water, but I’m happy that it is a good start.

I don’t really feel that I have my head round these target carbohydrate levels yet. I think for next week I shall just keep going with enjoying all the Mediterranean foods and avoiding pasta, rice, potatoes, bread, processed food, sugar and alcohol. Two new resolutions are to drink more water, and start 5:2, so that I keep to 800 calories at least twice a week.

Good luck to all, and thank you for all the support!

Well, I’ve not made it to my next milestone, although I have touched down to it a couple of times in the last week. All in all it’s been a pretty good week though, I’ve been swimming, and been bouncing around (without pompoms, but that kind of activity 😉 ), and have still managed managed to lose a bit despite my ‘not counting’ experimentation. I’ve managed to kick Pavlov’s reflex for breakfast, and can go all day on a couple of walnuts or an ounce of cheese. I still need to tweak how much of what to eat in the evening to get all the nutrients I need from real food, rather than topping up with whey shake, vitamins and other supplements but they are definitely helping my energy levels and sleep pattern, so at least I’m not being forced to sacrifice wight loss for the sake of my health. (I need more protein than most people, so it’s difficult to get down to 800 calories without the shake, which is extremely low in trace nutrients and vitamins.)
I suspect that a full stomach and a significant volume of food in the intestinal tract may well help with fat burning, so I’m going to concentrate on high protein veg this week (sprouts, broccoli and spinach – luckily I like them all). Hopefully that will make it easier to get down to 800cals without needing whey shake.
So, this week’s plan is to
1 Keep proper count, 2 keep up with the exercise, 3 eat spinach, brocc or sprouts every day, 4 drink more water.

It’s been a good week on this thread too. Lots of interesting, useful, and encouraging posts. Well done everyone! 🙂

Hey Verano, l’m not a super faster, am sure others will be able to help more, but I did find missing breakfast a great way to power through the day, as long as I had lots of coffee and water. Though I try to eat before gym on those days. Today was massively hungry, so had spinach with grated cheese and a fried egg. Yum. And cream in my coffee, but only a tablespoon as it is my kryptonite (just read someone swapped to single cream, so I am going to do that). Can probably not have lunch now.

Made family a beef and sweet potato casserole last night (beef, sweet potatoes, 1 onion, 1 can tomatoes, 1 carrot, lots of water and paprika – between 4 that’s max 1/4 of the carbs stuff I figured that would be OK as my only vaguely carb meal) – my first time eating sweet potatoes, though I skirted round them and focussed on the beef and the juice/mush. It tasted nice, but got a bit boated, which doesn’t really happen anymore generally.

Halloween here last night, lots and lots of sweets around. Feel like I am poisoning kids by allowing them but also know I need to not go ON all the time. So I may have had a bit more dark chocolate and almonds than usual to keep temptation at bay – I know I wouldn’t like it, but it’s just so easy to take something out of a packet. Most of my sweet tooth was definitely in my head not my mouth.

Good morning challenge buddies and apologies for not posting for a while. The end of my US trip and then a weekend celebrating my parents Golden Wedding anniversary has put paid to any plans I may have had to lose weight over the last challenge and I weighed in at a whopping 10st yesterday morning, 4.5lbs heavier than when I left on my trip. This time last year I weighed in at 9st 11 and that was on my way down. I vowed I would never hit 10 stone again but guess what!!!!

So new day, new month, new challenge – it must be written in the stars that this is my month. Aim for this challenge is to lose 7lbs, to step up the exercise which has been sadly lacking in the last few months, and to slip back into my completely neglected size 8 trousers that are currently hanging redundant in my wardrobe 🙁

Good morning,
Mokovex – the Halloween bounty has vanished, thank goodness. I don’t actually enjoy eating that stuff any more, it’s too sweet, but I would have eaten it anyway, you know how it goes!
So my starting weight: just squeezed into the 9s with 9:13 and seven eighths, it doesn’t get much closer than that. Aim to lose a pound or two a week, do my exercise class 3 or 4 times a week, and drink lots of water.
Good luck fellow losers, onwards and downwards xx

Happy anniversary Mnm!

I know there are quite a few ‘fasters’ on this thread so I wondered if somebody could recommend a good book explaining ‘fasting’. I have been missing breakfast for the last few days so extending my overnight ‘fast’ but I would really like to read some more about it.
Thanks.

Hey all not sure if any of us still here and I’m as bad not posted for very long time but thought I’d check in with an update. Am 51 lbs down since starting. Last two months on a binge social things, moving,etc etc excuse excuse but still managed to lose a bit of weight. Stopped counting calories few months back but have kept to the BSD principals. bs slightly elevated at times defo the wine! So am being very strict for next couple weeks try lose a bit more before the xmas party season starts. Going for bloods next week and hopefully results will be as good as last time. Hope all are keeping well and still following this woe.

Hi Focus,
If you’re going to do keto, have a look at the Keto Reset Diet by Mark Sisson – I think it should be the Keto Reset Plan really because he takes you through all aspects – diet, exercise, sleep etc. I’m doing the 3 week preparation he advises before going Keto, although if you’re used to the BSD, that won’t be too difficult.
The plan is really sensible, doable and is backed up with good science. Some of the Facebook Keto groups are too extreme and you find people giving advice from a fanatical rather than science viewpoint.

SSB

Hello,

I’d like to join this challenge if I may. I lost 25kgs earlier this year and have been gaining and losing the same kilo for at least 3 months. I need to refocus because I can feel my motivation slipping and while I’m still adhering to bsd principles I am eating a lot of high calorie stuff like spoonfuls of creme fraiche…that stuff should come with a warning!

I’m going to aim at losing 1.5 – 2kgs during these 4 weeks…Good luck to all fellow challengees 😉

Hi JackieM and welcome to our little and growing (not in the bad way) band of maintainers. I still hover around the BMI overweight category as I put on so much muscle while getting fit and losing fat that I was only 22% fat at the end but still BMI 25. Increase your calories gradually while still eating the good stuff and you may well lose a little more, but listen to your body and you will know when to stop.

It’s my 9 month targetversary today, so 9 months into the rest of my life, and to celebrate I decided to see if I could still squeeze into my size 8 stretch jeans, which I can! So I will wear them today, actually for the first time as I still prefer the size 10 pairs lack of wriggling to get into them. Still a little higher on the scales than I like at target + 5 pounds, but only 2 pounds outside my comfort range and looking for a few weeks of discipline to get me back under my target.

Good morning all, bonjour à tous – hope we are all having a good day. It is a public holiday here so even quieter than usual. Food shopping done yesterday so no excuses for go off-piste.
Goals:
To stay within 50 cals of 800, BSD-compliant food only (with my planned glass of Champagne on Saturday!);
To get into the 78kgs – my weight yesterday was 80.6kg;
To do some form of exercise every day.

I also went back to UK last month for a family wedding. We were mostly self-catering, which was fine, but when we did eat out I was reminded of how carb-heavy the menus were. I was looking forward to fish and chips, which we had one night, but I was disappointed as it seemed so stodgy. Maybe my tastes have changed… Not lost my taste for wine though!

Good morning and the end of Week 1….. but the first day of WEEK 2!

Well the first week has been ok for me I’m down by 2lbs so going in the right direction. I am only on day 4 today of trying to stay at 20g of carbs a day and I am getting used to it, and I do think it will work for me over the coming weeks.

I have just looked back in my journal and realise that over the last five months or so I have been losing/gaining the same few pounds. In fact I’m still 3lbs above my lowest weight on BSD which I achieved in early October. On the bright side I have ‘maintained’ but realistically I’ve spent the summer and early autumn ‘messing around’ . I have become complacent and too comfortable in my body, which is too big. I need to get serious again because if I don’t I could so very easily end up on the slippery slope of regaining, full stop.

I managed quite well this week to increase my water intake but not everyday. So this coming week I will keep drinking water, at least 2.5lts a day, and I will stay at 20g of carbs. I’m going to forget calories for the moment and hope they take care of themselves!

I hope everyone else has had a good first week.

Happy hump day everyone!

Not a single trick or treater knocked on my door last night! Humph! Fortunately, I was planning on hiding anyway as didn’t buy any treats! Even so…. slightly miffed!

Allie, I am very excited for you and Esnecca at meeting up. It will be marvellous for you both and I look forward to hearing all about it. 🙂

My books have arrived and I’m reading The Obesity Code by Jason Fung. Interesting stuff.

Nothing else to report today, so I will bid you all a fond farewell for now.

Lots of love
Kazzeee xx

Morning all,

today -0.5lb. This is a good thing 😀

Still 0.5lb. heavier than my lowest which was a few weeks ago but hopefully a new low for me this week.

Pancita – hoping that your stash of sweeties have a hard to find new home.

sunshine girl – you are totally right about how carbtastic we are in the UK, is it our way of coping with the weather I wonder???? I think you were here in my city? Birmingham?

My challenge was to get back on track. Yesterday I had a biscuit (horror of horrors). The world kept on turning and the sugar dragon didn’t demand more feeding but it was typical of the mindless eating pre BSD. I love the feeling of being liberated from my cravings.

Keep going and hope today is a good one.

Brilliant news Panda Bear – well done, that woman!
Marie x

Morning Linda and Theodora! Great news that you are both doing so well. I’m slightly envious of the approach of summer down under, I hope it’s amazing. It’s definitely autumnal here but still sunny and beautiful colours. Or is that just because I’ve fallen in love?! Which is having an excellent effect on my weight as I’ve lost a few more pounds this month to weigh in at 149.4lbs. I just had to check back, because it didn’t look right, but it is! That’s my lowest since starting!
Happy days. Keep on keeping the faith! See you next month.

Yeehah Grandma! Just a little excited today!!!! 😃 My fasting BGL’s hit 5.9 this morning. …..”it’s coming down folks, it’s coming down!” AND I weighed in at 81.4 which puts me for the forest time. …..wait for it!…Wait for it!…….in the OVERWEIGHT category! So ‘OBESE’ I am kissin’ your tush goodbye girlfriend! 😂😂😂😂😂 Just shows hang in when things plateau. …..I can’t believe I am saying this. …..’the woosh is coming!’ 😂😂😂

Not bad for 37 days in! I have never got these results from anything I have tried in the past! Can’t wait to go back to the doc. 😜

Looking forward to superintendensteppin’ out in the sunshine with some step buddies (see Looking for step buddies thread)

That is excellent advice Esnecca! I buy the same brand of workout shoes (Avias) in the same size every 8 weeks or so — I have three pairs of workout shoes, three pairs of hiking shoes and two pairs of garden shoes and one pair of mud shoes and after that, I throw them away!! Every pair goes through a couple of “lifetimes” — but I agree — buy high quality shoes, good socks (love Smartwool) and go outside and have fun!!!

Is this connected with gallbladder problems ? My partner (male 60) is pre-diabetic and doing well on this eating plan for both weight, blood sugar and generally aside from the occasional abdominal pain. He has been told by a friend (female late 60’s) who is a type 2 diabetic and on meds that she had to have her gallbladder removed when she was diagnosed as a type 2 diabetic. After a bit if internet research it seems she may be right about the connection, therefore my question is as follows. Is this also connected with the pancreas problems as the organs are physically joined ? If yes then I may have to start worrying about going low fat for my partners food regime – don’t like to call it a diet as people either misunderstand or misconstrue the term and think I am starving him !

I had several bouts of nausea in the first 3 months. Only one of them reached the point of making me vomit, just before Christmas dinner when the in-laws were visiting, no less. That may or not be relevant to your specific circumstances, but I know I’m not the only one who experienced it and I don’t think you can assume that it’s necessarily pancreatitis-related.

Congratulations on your fantastic results so far and good luck!

Hi – I suffer from chronic pancreatitis as well as all the diabetic fun, and I’m curious if there are any side effects to flushing the pancreas? I’m feeling nauseous tonight (day 4), which makes me nervous because last time I threw up was just before an acute attack. Does anybody have any information on this? Aside from that I’m fabulous – lost 7 lbs, my sugars dropped from 285 to 225 and I’ve lost 4 inches off my waist. In 4 days!! I can’t wait to see how I am after 2 months!

Now just this pesky pancreas ….

A word of advice from someone who started out not so much sedentary as glued to the couch. Get good running shoes, the best ones you can afford. I don’t mean go to a department store and pick up a pair in a big name brand that appear to fit well enough when you take 10 steps in a circle. I mean go to a store that specializes in running gear, get your gait analyzed and have the shop pro pull you a few models. Don’t even ask about color or design. The only thing you need to care about is how they feel on your feet. When you have that “aaaaaahhh” moment, buy two pairs of that shoe and two pairs of nicely padded socks.

It won’t be cheap, but you will never regret a single penny of the cost once you hit the trails. When I first began walking I could barely get around the block, so I didn’t really notice my feet. When I managed to cross the mile mark is when I realized my old sneakers were not cutting it. My feet hurt constantly and I developed blisters and calluses. Finally I invested in the right shoe and within 2 days I went from walking 5,000 steps to 10,000 to 12,000. Literally a week later I did my first 20,000. It wasn’t even hard.

Six months later, I’d ground the sole of that original pair so far down that I had to replace them. I regretted not buying two so I could have worn them on alternate days and extended their lifespan. Now I have four pair. Two in regular rotation, two backups.

Walking is a total blast, stimulating mentally as well as physically. Protect your feet and have a great time!

In all the excitement of setting up the new thread and posting there, I forgot to update this one!
I ended the challenge 0.8kg, or 1.76lb less than I started – not the best 4 week challenge result I’ve had, but then again not the worst either.
I did actually reach a challenge goal – I finally got to the weight I was trying to achieve in the Spring/Fall challenge! Of course we’ve had at least 2 4 week challenges since then – but I got there in the end!
This isn’t my final goal weight by a long shot – still another 16kg to go, but it does bring me down into the next 1/2 stone bracket (yes I measure in both pounds, stones and kilos!).
Although I’m a “slow loser” I do find the challenges help me stay on track – I added up all of my losses since starting the various 4 week challenges and it’s over 6kg all together.
There had been so much positivity in this thread and I’ve noticed that it has carried over into the November thread too, so let’s all Keep on keeping on 🙂

T’is the night before the challenge and all through the house, there’s chocolate and lollies and Haribo and biscuits and treacle toffee… sugar in its very many sticky forms.
A minefield. Hopefully by morning a wee mouse will have eaten it all. Or at least have hidden it in the garage.

Positivity to us all!
P xx

AnneF Don’t feel bad and beat yourself up about today. There are many days in the week when I don’t do more than 5000 steps. You know you’ll be good again tomorrow.

Did you ever see the MM programme about exercise? He discovered that 3 lots of 20 seconds of vigorous exercise a day (cycling or hard running on the spot), was as effective as long runs or walks. Easy to do. I do it in my kitchen sometimes when I’ve had a lazy day.

Onwards and downwards. We are half way through week 5 and doing so well.
AngS

Well done, Linda.

We seem to have similar maintenance strategies, as I too incorporate intermittent fasting, also for the benefits of autophagy – longest only 49 hours though. 25 weeks into maintenance, I am 1lb down on last month, at 8st 1lb (51.25kg) so am quite happy with that. Heading into winter here though!

How are everyone else doing?

Well done. It takes some doing!
I did the same last year and am now back on it having let myself slip into bad ways. This time I know better!

Not a great day – less than 5000 steps – 2 hours driving, then all day sat with client then 2 more hours to hotel. Bought a Greek salad for lunch, but was so hungry in the afternoon that I sneaked an apple and some pecans. Dinner was 300 cal (said the menu) prawn salad – which was lovely, but not overly filling plus a small glass red ‘cos I left a wee bit sorry for myself! Still hungry, but it’s not long until breakfast!!

Tomorrow is another day! Should be able to get a run in in the morning and visiting my daughter for dinner in the evening and she is very kindly cooking to my ‘rules’!!

Mixnmatch, try not to be nervous! You’re doing this for all of
us. 🙂 I look forward to seeing the article. I would really appreciate
knowing when the piece will run, so I can look for it from this
side of the pond. You’re a rockstar!!

Best wishes,

Allie

Photo shoot is Thursday, really nervous now… at least it will be at my house which should help me feel comfortable.

Hi Shazzam. Welcome! I am so excited you want to join me. You are my very first step buddy! We should be great inspiration for each other too as it looks like our lives are similar when it comes to activity. 😂 I was starting to think no one was going to take me up on my offer. 😆 Let me know when you get the app setup and we will organise getting connected. Shouldn’t be too difficult. ☺

That is a lot for two days certainly, but I have probably matched it a time or two on fast back to back days since I have been on maintenance. A lot will be water of course, and I have certainly found some commercially prepared curries to be a big source of water retention. I think I lost 9 pounds in total on my first week, so there may be a couple more to go.

Looks like I’m first in this month!

Weighed in at 59.4kg so still under 60kg.

I’ve incorporated regular intermittent and extended fasting (up to 3 days) into my regime mainly for the benefits of autophagy and I love it, I find it quite easy now as I’m just not hungry. The cravings for sugar and carbs are long gone!

We’re heading into our summer so lots of swimming and bbq’s coming up – bring it on!

How’s everyone else going?
Cheers
Linda

Constipation is more common than the opposite, but it seems to vary possibly depending on starting gut biome adapting to the diet. Frequent urination is common at first due to the improved hydration and also the carbs that have been causing water retention clearing out of the system. This usually settles down after a week or so.

Hi Panda Bear, I started the fast 800 last week. I’m enjoying it so far but definitely need to do some exercise too. I have a desk job and a fairly inactive lifestyle. I will download the App and get myself set up – happy to join you from tomorrow if you’re still looking for buddies. Thanks x

It IS hard here sunshine girl… so it’s very nice to have your sympathy…
Carbs are King on every menu of every coffee shop, pub and restaurant all around the country!

I’m getting used to ordering scrambled eggs and smoked salmon without the muffin or toast, soup without the bread or a Sunday roast with extra veg instead of potatoes!

(I have not been doing very well lately with fish and chips though)