I think I’m similar to you. I was 105kg back on Xmas day 2013. Today I’m about 85kg. So it’s taken me a slow but steady 10 months to lose the weight… and that’s with me exercising every single morning (just about) for at least 1 hour.

I’m happy that it does work but I think you need to be patient. It’s going to vary from person to person based on your age, gender, levels of activity, how much you eat on non-fasting days. Basically lots of variables.

Keep it going though. 🙂

Cheers

Ralph

My story: https://www.facebook.com/ralphaverbuch/posts/10152799735449747

Hi all

I read it takes 7500 calorie deficient to lose a kg.

So according to my fitness pal app. I am approximately 4500 to 5000 down each week. I eat 500 to 600 fat days and 1600 on non fast days.

So 500g to 750 grams a week adds up.

I have a long way to go so will continue with this. I have lost 8.2kg in 7 weeks lost a half of that in first two weeks. Was really bloated when started.

Keep on then

ecfc:

First, the TDEE calculator is at best an estimate of a person’s TDEE – everyone is different.

Second, most people overestimate their exercise levels. Your squash three to four times a week will put you in ‘Lightly Active’ level. Here are some guidelines I posted in how to do your TDEE thread:

“Generally, walking on level ground, you burn about one calorie for every 20 steps. So 10000 steps will burn 500 calories. 10000 steps equals five miles. So if you walk five miles a day you will burn 3500 calories in a week walking. (As an aside, an average walking pace is about three miles per hour, so five miles comes out to around one hour, 40 minutes of walking.)

For TDEE purposes, you need to put in an activity level. The McKinley Health Center at the University of Illinois at Urbana-Champaign indicates that 2,500 steps or less per day is very inactive, up to 5,000 steps in inactive, 5,000 to 7,500 steps is moderately active, 7,501 to 10,000 steps is active and more than 10,000 is very active.”

So, if you walk 2.5 miles a day seven days a week, for TDEE purposes you are ‘Inactive’.

In addition, your results reflect a lower TDEE than you think you have. If you actually had a 2500 TDEE, you would be losing weight faster, but you are not.

I suspect your issue is a combination of having a lower TDEE than you think you have combined with eating more than your TDEE (whatever it is) on your non diet days. But you are losing weight, so your two diet days are working quite nicely.

I stick with my advice that to lose weight faster, you need to eat less on your non diet days (assuming you are doing 500 cal or less on your diet days).

Good Luck!

Hi ecfc29

I think your TDEE calculation is a little off.

Mine is 2582 I still have 30kg to lose. I am 178cm tall female and 46 with 4 circuit exercise sessions a week moderate. I only eat 1600 or so non fast days.

I suspect yours is about 1700 or 1800. At a guess.

ecfc:

Well, ecfc, to me the problem seems to be you, not the diet. As a 154 pound man with a BMI under 25, you are not going to lose weight very fast on any diet unless you cut calories significantly. There is no diet that will cause you to lose weight faster than you are now unless you really start to restrict your caloric intake. To lose an additional half pound a week on 5:2 as you are currently doing it, you need to cut another 1750 calories a week out of your diet somewhere. But you seem unwilling to do that.

You are losing weight, but not ‘fast enough’. Yet you want to continue to eat normally on your non diet days.

So you choices are simple. Continue doing 5:2 as you are and losing weight slowly. This will allow you to continue to eat normally on your non diet days.

Or you can follow the basic rule of weight loss – the less you eat, the more you lose. You can then lose weight faster on 5:2, or any other diet.

It is your choice. With diet as with many other things, you can’t have your cake and eat it too.

Good Luck!

PS – If RDI means recommended daily intake, there is no such thing with 5:2. You simply eat to your TDEE or less on your non diet days. Notice the ‘or less’. Here is some information – number 4 might help – https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

Are you sure you’re not blowing out a little on coffees and snacks? How do you take your coffee and what snacks are you eating? I’ve found even if I got over by 50-100 cals, I won’t lose anywhere near as much, and my fiance has found the same. I measure everything with MyFitnessPal, but sometimes they have conflicting info (i.e. look up “eye fillet steak” and there are some conflicting calorie counts!).

Anyway, just a thought!

Hi All

The Original Post in October (OP)- The calories on the 5.2 day are too high and consuming too many carbs (which converts to sugars)keep carbs to pulses and beans only – avoid any fast release carbs including popcorn and bread

Avoid alcohol on these days Try eating 2 meals so a brunch at 11am (2 egg omelette with weighed tomatoes and herbs) and dinner at 6pm

For example a Very THIN slice of Brown toast and butter (Average Cals) are 250 Now this also depends on how thick the toast is and how much butter is on on it so you could be eating the WHOLE DAYS calories at breakfast – I level teaspoon of butter is 34 calories and I have just tried it and I needed 3 teaspoons to spread on a normal slice of bread and it as just covering the bread

The Propercorn at lunchtime is high in carbs and fat and a waste at 120 cals you could eat 1 small apple – 1 carrot and half a grapefruit for that

quarter of a pint of semi skimmed milk is 65 cals that is a few cups of tea depending how milky you have it

The OP also says they have a “BIGGISH” meal for dinner – I have yet to have anything big (LOL) unless you count a large bag of salad !!

For example a large prawn salad with 200 gram of prawns (approx 18 large) 100 grams of tomatoes and a large salad (no dressings) is over 200 cals

If dinner contains pasta or potatoes or bread this may put you well over the days allowance

REMEMBER this is a FASTING Day so you can if you like eating nothing at all and you can just drink lots of water and eat 3 bits of fruit

I have lost 8KG in 12-14 weeks – I have stuck to the 500 cals or less and I have increased my exercise

For this diet to work you should follow these rules

Eat LESS than 500 calories NOT more – 500 cals is the MOST you should eat and don’t kid yourself you MUST weigh your food as you will be surprised how many cals are in food and 100 grams is a very small portion (Think child portions) or less than a handful
You SHOULD NOT be eating bread/cakes/pasta/potatoes on these days unless you only have one meal all day (average potato portion is over 300 cals)
Avoid ALL Carbs on 5.2 days it will work then – Carbs make you more hungry by releasing sugars in the bloodstream
Weigh your food and make sure you are counting the calories INCLUDING Milk in tea and coffee if you have more than 2 cups
Stick to 1800 to 2000 cals on the other days – WATCH these other 5 days – a friend of mine was eating over 4000 cals as she decided to “Make up” for being hungry

My normal 5.2 day is

Breakfast 55 cal pot of yogurt – 1 small banana weighed skin off (70 cals)
Lunch 1 apple (weighed 40 cals) small carrot 100 gram (40 cals)
Dinner Large bag of salad (32 cals) 100gram tomatoes (18cals) 100grams prawns (70 cals) half pink grapefruit (weighed 50 cals) (total 375 ish cals)

If I am still hungry I can eat some more weighed fruit / or 5 grams of sunflower seeds and mixed dried fruit

Water only – black peppermint tea or fruit tea – no sugar or milk

Total cals are less than 500

Try eating a hard boiled egg or two slowly for breakfast (much better than bread)- or chicken (no skin) for lunch (50 grams) Prawns are also low in calories and quite filling if used as a snack for lunch with a large bag of salad

2 egg omelette for dinner or some beansprouts with prawns

You can eat 1 or 2 meals a day if you prefer rather than stretching the cals over 3 meals

Trust me stick to 500 cals or less – avoid carbs eat proteins and fruit and veg and you WILL lose weight

The easiest thing to do is plan your fasting days meals and design 2 or 3 days and STICK to them -after all its only 2 days a week – set them in stone and repeat them and you should find it easier

Hope that helps – Try it for 2 weeks and stick to 2000 cals other days you will see a weight loss if you ENSURE you are only eating 500 cals or less

My two cents … you need to make sure you are also eating less that TDEE. Don’t count exercise as part of your deficit.

How did everyone get on?

Hey, there, Sheryljoyce53 and Chocolatelovingoptimist ! –

I’ve just come on here and looking for an active thread. Looks like just it’s just the 3 of us right here since last before was on 8 Feb 2017.

Howz it going for you all ?

Are you doing 16/8 or 5/2 type of intermittent fasting ? I’ve been doing 16/8 on and off but not sure what to do when I feel hungry, besides eat something. Think I’d like to try the 5/2.

I’d like to chat w folks while doing this. The 5-600 cal/day on Fast days seems pretty reasonable – easier than NOTHING.

Best to you !
Ah-tee

700 to 800 calories for one game of squash? Man I could have saved myself a lot of shoes I worn out running! 😀

Ah-tee, I am doing 5:2 at the newer 800 calorie version. I did 16/8 a while back for many months. While I loved the health benefits like better sleep and more energy, I never could lose weight by an 8 hour eating window alone. When I threw In counting Weight Watchers Points, I did slowly lose, but the daily counting drove me crazy. I became obsessed with numbers! I hated it. And as time went on, I started resenting an eating window, counting down hours until you can eat and then eating just before your window closes, out of fear of hunger, is a recipe for disordered eating.

Now I’m following Dr. Mosley’s recommendations which I love and make sense. 2 Days of 800 calories a week. No counting the rest of the week, but eating healthy Mediterranean style. Eating three meals a day without snacking, and an easy 14 hour overnight fast instead of eating windows. In the end, we all have to find what works for us. I believe I can do this long term.

I use Calorie King calorie counter. He’s a Registered Dietician, has a website and also a pocket guide.