Hello Phil Tengrove – there’s some guidance on this point in:

https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

“To start out, 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.”

Simon’s guidance on whether to have consecutive or separated fast days is:

https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/#post-52910

“Whether a person chooses two consecutive or non consecutive diet days really depends on their schedules. Life gets in the way of plans sometimes. But both seem to work equally well. People that go for ADF, 4:3 or longer fasts usually are in a hurry to lose weight faster than 5:2 will allow. My observation is that when you are just starting, it is best to go with 5:2 and migrate into the other ones once you have been successful on 5:2 for a couple of months.”

So, it’s very much what you feel comfortable with starting out and what is the best fit to your schedule.

NB – the two fast days can be modified fast days with up to 500kcals per fast day for a woman and up to 600kcals per fast day for a man: i.e., it’s not imperative that you have no food when fasting, it is important to get into the rhythm of fasting and to discover what works for you.

Good Luck incorporating fasting into your WOL 🙂

hello