Breakfast ideas on fast days

[disorganisedmummy]

Hi all,I;m after a bit of advice.I've just started the 5:2 and doing ok so far but I'm struggling with what to eat for breakfast on fast days.I had been having honey granola with yoghurt but I've realised that is way over and then dinner will br grilled chicken breast with some veg or prawns and veg and stir fry mix but have checked calories.
Can anyone give me some pointers for breakfast please?

I wait as late into the day as possible and have an apple and a banana. I belive this is around 150 cals

Usually I don't have anything until about noon and that will be about 100 grams of natural full fat yoghurt. Leaves me lots of calories for dinner and doesn't spike blood sugar levels.

I always had rooibos tea (black) or lemon tea and tried to delay 1st food for as long as possible.

Many fasters, especially once they've gotten used to this WOL, skip breakfast and indeed lunch and eat all of their 500 cals for dinner.

Could you try holding off until lunch time?

If you really need breakfast, I suggest a boiled egg and a tomato, or a spoon of hummus with some raw veg.
Aim to stay within 100 cals, with good protein, raw veg and a little fat, to keep you satisfied longer.

It is usually best to keep FD meals low GI, so I'd avoid honey & granola, also avoid breakfast cereals, fruit juice. They all contain a lot of sugar, which can spike insulin and cause hunger soon after.

If you have fruit, keep it for later in the day, or even for NFDs.

A few experienced fasters have reported they still like a tiny breakfast, usually a couple of thin slices of chicken breast or smoked salmon, i.e. just protein.

Thanks for all your suggestions. I find that I'm always hungry when I wake up so feel that I need breakfast. However once I get into the WOL maybe I won't feel like that? I would like to try and hold off till lunch. I'm doing a fd tomorrow as no point in trying today as we have family down for bank holiday.

Try drinking 2 cups of tea and see if you are still hungry
I never have breakfast on a fast day, and only a tiny lunch.

I hate to be difficult but I'm not a tea drinker!
bigChoc do you mean raw tomato?

Raw or grilled or dry-fried tomato, to avoid adding oil cals to breakfast.

I don't like ordinary tea, but I now love herbal tea with Stevia.
Also coffee / espresso, black or with almond milk - unsweetened almond milk is only 2 cals for 10 ml, i.e. count as zero.
A cup of Bovril is only 10 cals
Or try a small glass of veg juice (not fruit juice, because that can spike insulin)

Would anyone be willing to check out my fd menu please?
Wake-hot water with slice of lemon
Breakfast- boiled egg (fast diet app says have with 1/4 slice of wholemeal and that's 91 cal altogether. Black coffee.
Lunch-baked sweet potato,red pepper and 20g 0% Greek yoghurt-82 cal
Dinner-lemony chicken with veg cous
238 calories.
Is there a specific reason why people skip breakfast?
That all comes in at 411 calories.
I would be really grateful if anyone could pick this apart and suggest a better way of doing things if any.

Thanks a lot

That looks fine, provided your sweet potato lunch is really around 80 cals - it must be v small !
You are having a decent supper; the 2 v small meals just keep you going.
You could also have a mug of Bovril (10 cals) but I suggest avoiding any more snacks and just saving those extra cals in case you get desparate for a hot drink or a couple slices chicken before bed.

Re why some skip breakfast:
. Meal distribution makes no difference to weight loss, just the FD calorie deficit and reasonably healthy eating. Do whatever works for you
. Many folk find it easier to have 1-2 larger meals instead of 3 v small ones. Some (like Mosely) prefer breakfast and supper, no lunch. Doesn't matter
. There is scientific research suggesting health benefits of having zero cals for say 16 hours and then just eating within an 8-hr window.
However, the most important thing is to get to a healthy weight, so you need to get used to fasting first. Many folk just do what is necessary for weight loss and ignore the rest, at least to start.