THE WELLY
The Welly is an 800 calorie, daily diet, which can be completed over 5 to 7 days depending on your needs and resolve.
This combination of ingredients can have a beneficial anti inflammatory effect which may last for some time after the diet is finished.
The Welly constitutes an FMD (Fasting Mimicking Diet ) in scientific terms. Designed by Dr D O Flynn , for those in the 45 plus age bracket. For the busy person it fits nicely for a Monday to Friday shedule, leaving your weekends free. Many who have undertaken this diet find that doing so during the working week allows them to keep busy and therefore distracted, making the journey all the easier.
I primarily prescribe this FMD as an anti inflammatory intervention and/or as part of a long term strategy for ones Healthspan Investment Portfolio (HIP), click here to access a video on Dr D O Flynns personal HIP.
For anyone over the age of 45, I would advise doing a 7 day FMD every 6 months as part of a long term . This is what I have been doing personally for the last 10 years and I feel it has been a very beneficial investment for my healthspan and is a core part of my HIP.
For more information on the science behind FMD’s in general have a look at my video , click here
You may have different lifestyle options depending on your personal needs and goals, therefore it is important to discuss any dietary changes with your healthcare provider.
How it works:
From Monday to Friday (but you can choose any concurrent 5 days) your intake is restricted to approximately 800 calories per day.
For optimum health benefits, this FMD is ideally carried out once every 6 months from the age of 45.
You should have an intake of at least 2 litres of fluid per day, ideally water, though coconut water ( max 200mls daily) and caffeine free herbal teas are fine to consume whilst on the fast.
It is worth preparing by slowly coming off caffeine at least 1 week beforehand, if you stop caffeine suddenly you are likely to get a 1-2 day headache as part of a caffeine withdrawal.
Some people can feel tired and achy over the first 48-72 hrs on this programme, this generally lifts by day 4-5. Afterwards you should feel energised.
(By partaking in the Welly 5/7 you confirm that you have read , understood and accepted the disclaimer. You should always discuss with your Healthcare Advisor /Doctor before making any dietary changes to your dietary routine.)
Below is a list of the food items you are allowed to eat from, and their calorie equivalents.
If weight loss is not your goal then you can do the Welly diet for 7 days without restricting calories to 800 daily as part of a detox / cleanse programme. As long as you stick to the items on the list. So you can make your own diet plan having as much of each item as you need.
- IF YOU ARE AWARE OF ANY ALLERGIES OR SENSITIVITIES TO ANY OF THESE FOODS THEY SHOULD BE AVOIDED.-
So you can mix and match items from this list to create your 800 daily calorie intake
Coconut Water 100 ml maximum twice in the day. Note, different brands of Coconut Water have different calorie content. You will need to check this.
Herbal Teas, any is fine as long as there is no caffeine
Sparkling Water with slices of Lime/Lemon or Orange to Flavour 1 Litre a day, this helps with hunger cravings.
1 egg = 100 Calories, can be fried, boiled or scrambled
Miso Soup 1 sachet = 60 Calories
One Cup of Pineapple Juice = 130 calories
White Fish 100grammes = 150 Calories
One Medium sized potato = 120 calories
Brown Rice 100 grames = 110 Calories
One Apple = 100 Calories
Teaspoon of Olive Oil for frying = 40 calories
1/2 Avocado = 150 calories
Salt and Pepper for taste
Example Meal Plan:
Day 1: Calories (Kcal)
Meal .
Scrambled eggs with avocado
1 large egg 80
¼ avocado sliced 75
1 tsp olive oil 40
Pinch of salt and pepper
Snack
1 cup of coconut water 60
1 apple 95
Meal 2
Fish and jacket potato
Steamed lemon or Dover sole (100g) 150
1 small potato baked in oven (160g) 120
1 tsp olive oil added to cooked potato 40
½ avocado sliced 150
Pinch of salt and pepper
Total Daily Calories - 825
Day 2:
Meal 1
Brown rice (100g) added to 1
sachet of miso soup 170
½ avocado sliced 150
1 cup of pineapple juice 130
Snack
1 cup of coconut water 60
Meal 2
Fried egg and potatoes
1 potato oven baked (160g) 120
2 tsp olive oil 80
1 large egg 80
method - once the cooked potato has cooled, slice and
sauté in the olive oil. Fry the egg in the remaining oil.
Total Daily Calories - 800
Day 3:
Meal 1
Omelette and avocado
2 small eggs 110
1 tsp olive oil 40
¼ sliced avocado 75
Snack:
1 cup of coconut water 60
1 apple 95
Meal 2
Fish and potatoes
100g cod oven baked 150
1 potato oven baked (160g) 120
2 tsp olive oil 80
1cup of coconut water. 60
Slice the cooked potato and sauté in olive oil,
serve with fish and coconut water on the side
Total Daily Calories - 790
Day 4:
Meal 1
1 hard boiled egg sliced 80
½ avocado sliced 150
1 cup of pineapple juice 130
Salt and pepper
Snack
1 cup of coconut water 60
Meal 2
Fried fish with rice
Brown rice (100g) cooked
with 1 sachet of miso soup 170
Plaice (100g) fried in
1tsp olive oil 190
1 cup coconut water 35
Total Daily Calories - 815
Day 5:
Meal 1:
Omelette and apple
1 apple. 95
2 small eggs 110
1 tsp olive oil 40
1 cup of pineapple juice 130
Snack
1 cup of coconut water 60
Meal 2:
100g sea bream steamed 150
50g brown rice 55
1/2 avocado 150
Total Daily Calories - 790