Reserving a large portion (minimum 800 - 1200 calories) of your total calorie target for your meal out. This allows you to eat out, but still stay on track.
STEP 1: Bank 800 - 1,200 calories for your meal out.
Example
| Total daily calorie target | 1,800 Calories |
|---|---|
| To “bank” for meal out | 1,200 Calories |
| Remaining calories for the day | 600 Calories |
STEP 2: Structure your day and remaining calories
Using the 1,800 Calorie target example, here’s a few options on how you can structure your day and remaining calories
💡 Option 1 - Fast for as long as you can, have 1 large, satiating meal before the meal out
0 Cals 600 Cals ~ 1,200 Cals
|———[FAST]———| |———Meal 1———| |———Meal Out———|
💡 Option 2 - Fast for as long as you can, have 2 satiating meals before the meal out
0 Cals 300 Cals 300 Cals ~ 1,200 Cals
|———[FAST]———| |———Meal 1———| |———Meal 2———| |———Meal Out———|