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Lots of fiber and plenty of liquids but any time you reduce your calories by a large percentage over a short period of time you are going to be hungry. Leptin is a mofo.
I've done LG style IF for over a year now so I've learn a lot about actual hunger. This has helped a lot
How I've been doing it is. Lots of black coffee, water. Breakfast at 1ish with 300g tuna, salad with lemon juice & bacon salt. Finish the other 100g of tuna around 4:30ish before I go home at 5. (normally workout at 5:30) I will premake my before bed tasty snack when I get home which is either sf jelly & protein sludge or protein fluff.
I've got a variety of meats to use but generally dinner meal for me requires a bit over 100g of protein for me to reach my 230g target. Have some fibrous veggies with it & all done.
It's a bit like ground hog day at the moment Day 10 today so 3 days total to go
Yeah, feel a lot leaner. Down about 1.5kg's. Although, I feel that because the diet requires a high sodium intake that it's definitely not all about scale losses. Feeling very flat on day 11 though. Still making PB's in the gym though which is great. Will be taking pics/measurements/BF% stuff on Sunday morning.
Did you buy the book and follow the diet from there or get it from download somewhere, would be interested in trying this out after I have given my current diet a go for a while and see the results I have got from that.
Thanks mate Yeah, I've read UD2 as well. It's too regimented for me though with the exercise choices & days etc. RFL for cat 1 uses the same refeed protocol as UD2 except the low cals is done for 12 days instead of 4.