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I calorie count most days. I have had my TDEE measured in uni and it’s 2131 so on non-fast days I try to stick to around 1600kcals which gives me some leeway if I go overboard a day. I think it’s totally worthwhile keeping an eye on your non-fast day calories using an app like myfitnesspal as it’s so easy to use and keeps you on track.
Shadow,
As your TDEE is 1600, this is the amount of calories you eat up to (not more) on normal days. You eat 1/4 of this (400 calories max) on fast days. Remember a fast day is effectively 36 hours…from dinner one night, all day the next day until breakfast the following. 400 calories between the dinner on, say, Sunday night until breakfast on Tuesday.
It is vital to not eat more than your TDEE on normal days and about 1/4 twice a week. It is the highs and lows, plus the total calorie deficit, that does the trick on this WOE.
Good luck PVE
Its interesting there are self proclaimed experts out there in the 5:2 Diet forums who enspouse the importance of eating up to your TDEE on feed days otherwise you won’t lose weight. Otherwords if your full but haven’t reached your TDEE you need to force yourself to eat more otherwise there is a danger you won’t lose weight. It does seem absurd to me, but could someone on the official www site please clarify this. These “experts” are even using the TDEE calculator link as a reference to support their claims.
Hi phil:
The basic rule is the less you eat, the more you lose.
People that think that eating to the TDEE, or even between the TDEE and the BMR, is required for a person to lose weight are perhaps reflecting their personal experience, but not reflecting how weight loss works for a vast majority of people.
The way 5:2 works is you go to bed, get up, eat 5/600 or fewer calories during your waking hours, go to bed, get up and eat to your TDEE or less – twice a week. On all 7 days of the week you can eat foods you want to eat – there are no forbidden foods, or foods you have to eat. For the first month or so focus on doing your diet days correctly (5/600 calories or less) and most everything else will fall into place.
Here is what TDEE means: http://thefastdiet.co.uk/forums/topic/tdee-for-the-curious-or-why-dont-i-lose-weight-faster/
And here are some tips for beginners: http://thefastdiet.co.uk/forums/topic/warnings-to-newbies/
Good Luck!
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18 Jul 14