Hi Gilly,

You need to be under you TDEE..look at top right of page here, put your height, weight, male / female in and it will tell you yours.

If you eat above this you will gain if you keep under you will loose.

You need to count your calorie for a few weeks or some people continue to keep track…to see what you are eating and watch your portions ..’my fitness pal’ on your phone is free and is very good.

Lots of threads on here, look in and join one what you like, it gives you a lot of support.

Good luck and welcome to the forum

Hi, Gillyadams. I am comparatively new to this way of eating myself. Just two weeks — and happy to report I’ve lost almost 4 of the 12 pounds I want to drop.

I find I don’t think overly much on what to eat on NF days because my appetite is so much less after FDs. I am a low carber so I generally add some more protein calories, and just more veggies. AND of course a cocktail or glass of wine. Yesterday was a fast day. Today I had a slice of toast with 1.5 tablespoons of peanut butter with apple slices instead of jelly. I’ll probably have a salad for lunch, and then some grilled fish and veggies for dinner. I just had a small handful of nuts.

I feel great! My sister decided to follow this way of eating too though she probably eats more on FDs than I do. She is thrilled.