FastDiet Food Database

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Food NameCaloriesProteinGlycemic Load
Milk, human701.0 
Milk503.31.4
Milk, cow's, fluid, whole603.21.2
Milk, cow's, fluid, whole, low-sodium613.11.4
Milk, calcium fortified, cow's, fluid, whole603.21.4
Milk, calcium fortified, cow's, fluid, 1% fat423.41.6
Milk, calcium fortified, cow's, fluid, skim or nonfat353.41.6
Milk, cow's, fluid, other than whole ("lowfat")443.31.5
Milk, cow's, fluid, 2% fat503.31.4
Milk, cow's, fluid, acidophilus, 1% fat423.41.6
Milk, cow's, fluid, acidophilus, 2% fat503.31.4
Milk, cow's, fluid, 1% fat423.41.6
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat343.41.6
Milk, cow's, fluid, filled with vegetable oil633.3 
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  • Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

What is the FastDiet?

The FastDiet (also known as 5:2 Diet) was developed by Michael Mosley, a doctor, and Mimi Spencer, a journalist.
The authors claim that one can be slimmer and healthier by intermittent fasting: eat normally 5 days a week, and limit your calorie intake (to 500 calories for women, 600 for men) 2 other nonconsecutive days a week.

What is the scientific basis for the FastDiet?

"Our bodies are designed for intermittent fasts." Mosley calls this condition hormesis (favorable biological responses to low exposures to toxins and other stressors). Or, more colloquially, what does not kill you make you stronger. While starvation is bad, a little bit of fasting is good.

In the very first sentences of Chapter One The Science of Fasting, Mosley offers this observation:

"Our remote ancestors did not often eat four or five times a day. Instead they would kill, gorge, lie around, and then have to go for long periods of time without having anything to eat. Our bodies and our genes were forged in an environment of scarcity, punctuated by the occasional massive blowout."

5:2 Diet Regiment

Again, the claim is if you eat 500 or 600 calories a day two days a week, and do not overcompensate during the rest of the week then you'll steadily lose weight. FastDiet doesn't recommend boycotting carbs entirely or living on a high-protein diet. However on fast days, a combination of proteins and low glycemic load foods will keep hunger at bay. Go for good protein in foods that has low saturated fat.

What is Glycemic Load?

The glycemic load of food is a number that estimates how much the food will raise a person's blood glucose level after eating it.
Glycemic load is based on the glycemic index, and is defined as the grams of available carbohydrate in the food times the food's glycemic index and divided by 100.

This DietGrail FastDiet food database is the only online database that provides the glycemic load of over 3,000 common foods. Even if you buy Mosley's book, he has GL data for only a few food items.

FastDiet What to Eat?

On non-fast days, you can eat what you like. No foods are forbidden. Even so, do not overcompensate for your fast days.

This means, you only need to pay attention to the foods you eat on the 2 fast days: low glycemic load, moderate calorie and adequate protein.

This unique web app helps you choose the optimal FastDiet foods for your fast days. You can search and sort foods by glycemic load, calories or other nutrient data. Just note that nutrient data provided are based on 100 grams of food weight just as used in Mosley's The FastDiet.


Directory of Popular Diets and Companion Food Databases

See our most complete directory of Popular Diets and Companion Food Databases.





High Protein, Low Glycemic Load, Moderate Calorie Foods for Fast Days

Below are the 100+ foods suitable for fast days when you consume 500 - 600 calories.
These foods are selected for their moderate calorie level, relative high protein content and low glycemic load.



Protein (g) GL Calories
High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g)

36.1 0.0 190
Venison

36.1 0.0 190
Venison, roasted

36.1 0.0 190
Venison ribs, cooked

36.1 0.0 190
Venison, stewed

35.1 0.0 187
Venison, cured

33.3 0.0 184
Chicken, breast, coated, baked or fried, prepared skinless, coating not eaten

33.3 0.0 184
Chicken, breast, fried, no coating, skin not eaten

33.3 0.0 184
Chicken, breast, coated, baked or fried, prepared with skin, skin/coating not eaten

32.9 0.0 181
Veal, cooked, lean only eaten

32.9 0.0 181
Veal cutlet or steak, broiled, lean only eaten

32.9 0.0 181
Veal cutlet or steak, fried, lean only eaten

32.9 0.0 181
Veal cutlet or steak, lean only eaten

32.9 0.0 172
Rabbit, wild, cooked

31.7 1.1 149
Cheese, Mozzarella, nonfat or fat free

31.2 0.0 173
Sturgeon, smoked

31.1 1.4 153
Beef, dried, chipped, uncooked

30.8 0.0 164
Chicken, breast, roasted, broiled, or baked, skin not eaten

30.8 0.0 164
Chicken, breast, skin not eaten

30.6 0.0 162
Turkey, wing, cooked, skin not eaten

30.1 0.0 145
Gizzard, cooked

29.9 0.0 196
Veal chop, lean only eaten

29.9 0.0 187
Steak, cooked, lean only eaten

29.8 0.0 187
Beef steak, broiled or baked, lean only eaten

29.8 0.0 187
Beef steak, lean only eaten

29.8 0.0 150
Venison steak, cooked

29.8 0.0 156
Turkey, light meat, roasted, skin not eaten

29.8 0.0 156
Turkey, light meat, cooked, skin not eaten

29.7 2.2 164
Octopus, dried, boiled

29.6 0.0 166
Caribou, cooked


Protein (g) GL Calories
High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g)

29.6 0.0 137
Tuna, fresh, steamed or poached

29.6 2.2 163
Octopus, steamed

29.6 0.0 195
Chicken, breast

29.6 0.0 195
Chicken, breast, roasted, broiled, or baked

29.6 0.0 195
Chicken, breast, roasted, broiled, or baked, skin eaten

29.6 0.0 195
Chicken, breast, skin eaten

29.3 0.0 170
Turkey, light or dark meat, smoked, cooked, skin not eaten

29.2 0.0 169
Turkey, light and dark meat, roasted, skin not eaten

29.2 0.0 180
Tuna, fresh, dried

29.2 0.0 133
Moose, cooked

29.1 0.0 198
Tuna, canned, oil pack

29.1 1.8 170
Turkey, light meat, breaded, baked or fried, skin not eaten

29.0 0.0 195
Chicken, drumstick, fried, no coating, skin not eaten

29.0 0.0 195
Chicken, drumstick, coated, baked or fried, prepared with skin, skin/coating not eaten

29.0 0.0 195
Chicken, drumstick, coated, baked or fried, prepared skinless, coating not eaten

28.9 0.0 187
Turkey

28.8 2.5 189
Beef liver, braised

28.8 0.0 189
Chicken, chicken roll, roasted

28.7 0.0 150
Chicken, breast, stewed, skin not eaten

28.7 0.0 188
Chicken, skin not eaten

28.7 0.0 188
Chicken, roasted, broiled, or baked, skin not eaten

28.5 0.0 196
Turkey, light meat, cooked

28.5 0.0 196
Turkey, light meat, cooked, skin eaten

28.5 0.0 186
Turkey, dark meat, roasted, skin not eaten

28.5 0.0 196
Turkey, light meat, roasted

28.5 0.0 196
Turkey, light meat, roasted, skin eaten

28.4 0.0 143
Bison, cooked

28.4 0.9 179
Cheese, Swiss, lowfat

28.3 0.0 185
Turkey, drumstick, cooked, skin not eaten

28.3 0.0 185
Turkey, drumstick, roasted, skin not eaten

28.3 0.0 185
Turkey, thigh, cooked, skin not eaten


Protein (g) GL Calories
High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g)

28.3 0.0 198
Beef, roast, roasted, lean only eaten

28.2 0.0 159
Armadillo, cooked

28.1 2.9 176
Beef, bacon, cooked, lean only eaten

28.1 0.0 193
Deer chop, cooked

28.1 0.0 171
Chicken, drumstick, skin not eaten

28.1 0.0 171
Chicken, drumstick, roasted, broiled, or baked, skin not eaten

27.9 0.0 163
Pork, tenderloin, cooked

27.8 0.0 198
Carp, smoked

27.8 0.2 195
Ham, prosciutto

27.8 0.0 157
Wild pig, smoked

27.6 0.6 144
Shrimp, cooked

27.6 0.0 172
Pork, tenderloin, baked

27.5 0.0 159
Veal cutlet or steak, broiled, lean and fat eaten

27.5 0.0 159
Veal cutlet or steak, broiled

27.3 0.2 153
Tuna, fresh, cooked

27.3 0.2 153
Tuna, fresh, baked or broiled

27.3 0.0 168
Chicken, drumstick, stewed, skin not eaten

27.2 0.0 182
Chicken, breast, stewed, skin eaten

27.2 0.0 182
Chicken, breast, stewed

27.1 0.0 176
Chicken, stewed, skin not eaten

27.0 0.0 157
Kidney, cooked

27.0 0.0 142
Goat ribs, cooked

27.0 0.0 142
Goat, boiled

27.0 0.0 142
Goat, baked

27.0 0.0 179
Chicken, wing, stewed, skin not eaten

27.0 0.0 174
Turkey, light or dark meat, stewed, skin not eaten

26.9 0.0 171
Turkey, light or dark meat, stewed

26.9 0.0 171
Turkey light or dark meat, stewed, skin eaten

26.8 0.0 189
Chicken, leg (drumstick and thigh), roasted, broiled, or baked, skin not eaten

26.6 0.0 165
Shark, steamed or poached

26.6 0.0 165
Ray, steamed or poached


Protein (g) GL Calories
High-Protein Low-GL Moderate-Calorie Foods for Fast Days (100 g)

26.5 0.0 197
Lamb, roast, cooked, lean only eaten

26.5 0.6 138
Shrimp, steamed or boiled

26.5 0.0 153
Goat, fried

26.4 0.0 175
Trout, steamed or poached

26.3 0.0 139
Fish, steamed

26.3 0.9 130
Conch, baked or broiled

26.3 2.6 174
Beef liver, fried

26.2 0.0 174
Veal, roasted, lean only eaten

26.1 0.0 174
Veal chop, broiled, lean only eaten

26.0 0.0 183
Chicken, leg (drumstick and thigh), stewed, skin not eaten

25.9 0.0 174
Ostrich, cooked

25.5 0.0 116
Tuna, canned, water pack

25.5 1.2 170
Cheese, processed, Swiss, lowfat

25.5 1.1 194
Roe, shad, cooked

25.3 0.4 184
Chicken, canned, meat only

25.2 0.0 116
Haddock, smoked

25.1 0.4 191
Porgy, baked or broiled

25.1 0.2 197
Trout, cooked

25.1 0.0 153
Swordfish, steamed or poached

25.1 0.0 157
Ham, smoked or cured, cooked, lean only eaten

25.1 0.0 157
Pork roast, smoked or cured, cooked, lean only eaten

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