Since a 2 months ago a friend of mine told me that the JUDDD method is more effective if you let it pass 16 hours between the dinner you had the evening before a DD and the DD mean. Then it should also be a 16 hours delay until your breakfast the next UD. This is due to that your body need time to empty your glycogen levels in your muscles and start burning fat, so I run a 1 meal on DD.
Yesterday I had an omelette on 3 eggs, 3 mushrooms, ½onion and 3 slices of salami. It added up to 520 cal. I don't make up standard recipes, I calculate at every meal weighing every ingredient knowing the cal/gr.
How do you do it??