18–6 Onsite Eating (Mon–Fri)
Eating Window: 12:00–18:00 • Morning coffee (no sugar) allowed.
Focus on low-carb, zero added sugar with simple meat & veg.
Goal: 15 ticks = 100%
🔽 Why this 18–6 approach works (6 reasons)
🔥 Metabolic reset: 18-hour fast lowers insulin → better fat-burning and appetite control.
🩺 BP & glucose support: flatter sugar peaks, lower sodium/calories—ideal with hypertension/metformin.
🧠 Healthy ketosis: gentle ketones support focus, mood, and satiety.
🦠 Gut rest: digestive downtime supports the microbiome; less bloating/reflux.
🏗️ Onsite simple: a midday–6 pm window fits Mess Hall cadence; no breakfast decisions.
✅ Tracking = awareness: 3 ticks/day reveal patterns (sleep, stress, trigger foods) and reinforce wins.
🥗 Lunch — 6 Simple Picks
• Roast beef + mixed salad (no dressing)
• Grilled chicken + steamed veg
• Egg omelette/frittata + veg (no sauce)
• Tuna or salmon + salad plate
• Mixed beans/lentil salad (if offered)
• Baked fish + salad (no dressing)
Tip: if wholegrain carbs appear (brown rice, roll), take a small serve only.
🍽️ Dinner — 6 Simple Picks
• Roast lamb + mixed veg
• Beef stew (trim fat) + veg
• Grilled chicken thigh + veg
• Baked or steamed fish + veg
• Pork loin/roast + veg
• Veg plate + 2 eggs (boiled/poached)
KISS: avoid sauces/dressings; use salt, pepper, lemon.
Compliance: 0/15 • 0%
Progress
5-Day Tracker (tick 3 per day: Fast Break, Lunch, Dinner)