Newby questions…

This topic contains 4 replies, has 3 voices, and was last updated by simcoeluv 10 years, 1 month ago.

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Rocg23

12:54 pm
16 Oct 14
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Just started the 5:2 this past weekend. I started counting my calories on Saturday and today is my second fast day. So far I do enjoy it. Just have a few questions to make sure I am actually doing things right.

According to the site calculator, I should be taking in around 3100 on off days. So, I should be taking in around 775 on fasting days.

I know that I don’t need to count my calories on off days, but I wanted to, to get an idea of my intake for at least a few weeks. So far, using my regular eating habits, I only take in around 2400 and on fasting days I am keeping my cals to around 600.

So…

1. Should I be eating more on my off days to try and reach the 3100 and should I be shooting for 775 on my fast days??

Secondly, I like to run on my fasting days. I workout 6 days a week, 2 of which are 3 mile (5 kilometer) runs early AM. I have to have something in my stomach or else I will get sick, proven that to myself many times in the past. So this week I have been eating a half banana before my run and having the other half after.

2. Is this ok?

Leading into my third question…

3. Is it better to eat one big meal on fasting day? Or to spread it out a little? on my last fast day I had around 600 cals and spread it out all day. Today, other then they banana, I am planning on having only 1 meal at lunch.

Hope all of this makes sense..

Thanks in advance.

TracyJ

2:17 pm
16 Oct 14
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Hiya & welcome, have a good look around the site, there are lots of threads that will be helpful to newbies on here and you’ll find many of these issues addressed in depth elsewhere.

Short, short version: If you’re comfortable on the lesser amount of calories on non-fastdays and fastdays (not the 3100 & 775 indicated in the TDEE calculator) then that’s fine, all that will happen is that you’ll be used to a lower calorie level so it’ll take you longer to hit a plateau and you should see a big weight loss between now and then. The calorie levels you’ve indicated are probably well over your current BMR (for non-fastdays) so go for it.

You can spread your calorie allowance however you like on fastdays and non-fastdays. I personally recommend holding off for as long as possible (on all days) and saving your fastday calories for one meal at the end of the day but others prefer to spread their calories and it seems to still work for them. You may want to change your pattern later on – just tweak as necessary.

If you eat your banana just be sure to count the calories into your fastday allowance. If you are looking for the IGF-1 health benefits as well as the weight loss then you might like to make sure that your routine allows for at least 2 periods of ‘genuine fasting’ (nil by mouth except water & no-cal drinks) of 14 hours plus per week.

Best of luck

simcoeluv

3:14 pm
16 Oct 14
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Hi Rocg and welcome:

Tracy’s comments are very good. A couple more:

First, your TDEE sounds high. #4 in this thread will explain TDEE and there is guidance in the thread on how to determine activity level. For instance, if you walk 5 miles three times a week, you are on the border of sedentary and lightly active. Less walking than 15 miles a week is sedentary. http://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

There is no requirement to eat to your TDEE on non diet days, and I would not eat more than your 500/600 on diet days. The goal is to lose weight, not to eat as much as the diet can possibly be read to allow.

The less you eat, the more you lose.

Good Luck!

Rocg23

3:57 pm
16 Oct 14
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Thanks, for all the info…I feel I am on the right track

TracyJ – The way I plan to do fasting, as of now is the banana before running, then my additional 500 calories for lunch around 12:00. That will give me a true fast until the following morning when I wake up around 5:30am, so that will be 17 hours continues fasting two days a week. This should help me to reap the benefits of lowering my IGF-1.

simcoelov – When I calculated my TDEE I used moderately active for my activity level. This is why my TDEE came back high. But I do heavy cardio lifting 3 days a week(40-45 minutes), run twice a week(3 miles average 30 minutes) and I sled drag, which is another mix of cardio and lifting once a week(40-45 minutes).

I am not so worried about eating more, just want to be sure that I shouldn’t be. I have seen other diets where they say it is detrimental if you don’t eat enough.

Again, thank you both for the advice and we shall see what happens soon enough.

Rocco

simcoeluv

4:08 pm
16 Oct 14
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Rocg:

No such thing as ‘starvation mode’ – see FAQ, above.

Good Luck