Hello,
I am well into my first day of my 3.5 day fast, only black coffee and water so far.
14.5 stones and 5ft9, I aim for 12 stones and think it will take a month.
Fingers crossed!
This topic contains 19 replies, has 7 voices, and was last updated by davidfitness46 10 years, 5 months ago.
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davidfitness, I just lost 40 pounds in 40 weeks with 5:2 + walking more; I thought a pound a week was terrific weight loss, although in fact it is average for 5:2; I do not think anyone has managed a pound a day weight loss with it. Since a pound of fat represents ~ 3500 calories, and most of us need less than that to fuel our bodies for an entire day, it would mean eating little or nothing plus engaging in quite a bit of vigorous physical activity. Every. Single. Day. If you’ve done it before, my hat’s off to you, but I don’t think you can expect 5:2 to get you there. I don’t think it’s a particularly healthy goal for most people, to tell you the truth. Maybe for someone who’s morbidly obese, under close medical supervision.
David:
The longest documented fast is a little over a year, and the man lost 23 pounds a month on average.
A way to estimate how much you can lose would be to take your TDEE, multiply by 30 and divide by 3500. That will give you how much fat you might expect to lose in a month if you do not eat anything at all. Now you might lose a bit more if you add water weight loss, but you would gain that right back after the fast when you drink a few glasses of water.
So you would have to get your TDEE up to somewhere over 4000 when you start, and keep it above 3500 for the entire month to have a chance – if you ate no food at all. If you are going to do 5:2, then you will be eating food 7 days a week, so your TDEE will really have to be in the 5000-6000 range. Few athletes training for the Olympics have TDEEs that high.
You say you have done it before, but obviously you did not keep the weight off. So I guess whatever you did wasn’t helpful in the long run.
I think you are pursuing a course of action that will be unhelpful for your long term weight loss goals, and perhaps unhealthy, too.
What evidence is there that rapid weight loss is healthy?
Studies seem to show that rapid weight loss (i.e. a crash diet) leads to subsequent weight gain, and up-yo dieting, and does not in fact lead to long term maintenance of a lower weight.
If you are indeed interested in the health benefits of intermittent fasting (as you suggest) then you must realise that this is a ‘long game’ and not something you do for two months only.
Your statement “weight loss is a passion of mine”, together with your aim of rapid weight loss, appears to suggest that you enjoy the ongoing challenge of losing as much weight as quickly as possible? And keeping the weight off is perhaps not a priority? If you truly embrace 5:2, then I’m afraid you will need to find another hobby! Perhaps “maintaining a healthy weight is a passion of mine” might be more appropriate?
“There is also contradicting evidence that say fast weight loss is dangerous, it’s all old myths.”
I tend to agree with you from my own personal experience in my teens.
While in collegiate wrestling, I would weigh about 165 lb off season, and reduce to 133lb to 138lb for my weight class. I remember the first week of training, I could lose 10lb. The rest took longer for a month or so, in time for the inter school competitions.
It was strenuous training, for a couple of hours each day (with one day off), and some fasting involved with a strict lo cal diet. It’s doable.
That was then, in my youth.
I have maintained my health, and now have a weight of 190lb.
If I were to have the same training experience today, as I did then, I would settle for 170lb or so. I’ve just started doing 36 hour fasts twice a week to fit into my schedule without compromising my lifestyle.
I believe that it would be healthy and safe to do what you intend to do from your past experience.
Keep us informed on your progress.
➰
“How do u find the 36 hour fasts?”
I’ve just started my dual 36 hour fasts. I have been inconsistent with 5:2 for about 8 months, by fasting on weekends. That was a challenge for me.
I then fasted for four consecutive days during a work week and proved to myself that it was doable with not much effort and some considerations.
I did dual 48 hour fasts and that collided with my social life. So now, I’m finding that fasting Mo-Tu and Th-F may be the sweet spot, so to speak.
At 5’11”, I’m targeting 180lb and then maybe 170lb to find a balance that fits for me.
It’s a journey.
➰
David, just one point, you are saying you did it before a couple of times, which means you gained the weight back? As you rightly say, horses for courses, if it works for you then good luck.
I would just be worried that the moment you stop this drastic approach all the weight will come back, and that can not be healthy either?
Let us know how you get on. I will follow it with interest!
Stef.
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