4:3 request for information

This topic contains 2 replies, has 3 voices, and was last updated by LJoyce 7 years, 5 months ago.

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fruitgum15

10:13 am
14 Jun 17
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Hello all. I am thinking about doing 4:3 for 3 weeks (I need to lose over 2 stone – Male (42) 17stone recently diagnosed Type 2 diabetic on metformin)to give myself a kick start and would like to know if I would have to stick to intermittent day fasting or whether I would be able to do two consecutive fast days followed by a fast day later in the week. Ideally fast days of Mon, Thurs and Friday would suit? If too tough I will resort to 5:2 Mon and Thurs. Your views would be helpful to a new member bombarded with information. Many thanks.

bigbooty

11:12 am
14 Jun 17
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I would consult a doctor. If you are on metformin and are doing IF you don’t want to run the risk of going hypoglycaemic. You may want to alter the amount of metformin on those days. Id be coordinating this with your doctor. Having said all that I think its doable.

LJoyce

11:17 am
14 Jun 17
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Hi fruitgum

If you are doing 3 fast days (FDs) per week, you can choose any of the 7 days in the week that suits you. You can do all 3 in a row, all separate, 2 together and 1 separate … It’s up to you. You also don’t have to stick to the same pattern each week. Each week you can chose days that suit the other things that you need accommodate that week – it’s flexible.

Make sure you work out your TDEE (conservatively) and try to stay near or below that level on the days that you aren’t fasting (NFDs). Look at the following page on this website to calculate that: https://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/ Some people choose to work out the TDEE that applies to their goal weight rather than their current weight, and then try to stick to that on the NFDs – then they have practice at eating the right amount of calories when they actually get to their goal weight.

I would also recommend that you read https://thebloodsugardiet.com/ as I suspect that you will need to be very careful with the type of carbohydrates you choose every day (not just fast days), if you want to minimise the effect on your blood sugar. Given your diagnosis and medication it would appear that insulin resistance to certain foods is an issue you’ll need to manage.

I also agree with bigbooty, if you have any chronic health condition dieting should be done under the supervision of a doctor. I had monthly appointments with mine while losing weight.