I have found that the only sustainable way to lose weight is through intermittent fasting.
The 5/2 Diet
One successful approach to intermittent fasting is called the 5/2 Diet. The basic idea is that to eat 500 calories a day (600 if you are a man,) on two non-consecutive days every week. On other days try to make healthy choices most of the time, but enjoy indulging too.
Like most changes this diet is hardest in the beginning.The challenging part of it is finding a way to distribute the calories, so that you do not feel as if you are starving. It works best for me when I have a 100 calorie breakfast, a 100 calorie lunch, a 100 calorie snack and a 200 calorie dinner. I alleviate between meal cravings with a combination of coffee, tea, and sparkling water.
How to Feel Full
In order to feel full, lavish the majority of your calories at each meal on lean proteins, and use the remainder on fresh or steamed vegetables. Put your meal on a salad or lunch plate so will you feel you are having a more generous portion.
If you crave a little something sweet or salty use the snack calories. A cup of popcorn or a bit of dark chocolate will help you feel satisfied. If you usually have wine with dinner, put 2.5 ounces in a liqueur glass. A full glass or plate makes you feel less deprived.
Quick and Easy Breakfast or Lunch
One of my favorite 100 calorie meals is a soft boiled egg with four steamed asparagus spears and a sprinkle of salt. Use the yolk as a creamy decadent sauce for the vegetables and remaining egg.
Soft Boiled Egg and Asparagus
4 asparagus spears
Pinch of salt
Optional: Fresh chopped chives or Hawaiian sea salt
Wash asparagus and break off woody bottom ends. Steam (in a microwave or in a steamer basket over gently boiling water) until tender, 3-5 minutes. Run the asparagus under cool water to stop them from cooking. Boil water. Submerge egg and continue boiling 4 minutes. Remove egg and immediately cut off the top. Sprinkle with salt and serve with asparagus. Add chopped chives if you have them.