Has anyone combined TRF and 5:2?

This topic contains 9 replies, has 5 voices, and was last updated by notanothernick 9 years, 4 months ago.

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notanothernick

3:57 am
6 May 15
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I’m interested to know if anyone has tried combining Time Restricted Feeding and 5:2? The TRF research seems to be fairly recent and based on mice but looks interesting nonetheless.
Seems that it would be an easy step to incorporate TRF into a 5:2 lifestyle and may help accelerate fat loss if weight/fat loss was your goal. (It is my goal)
The only additional step seems to be that on non-fast days you consume all your calories in a 12 hour window say 08:00 – 20:00.
If no-one has tried this particular combination I might experiment myself and report back.
Cheers

krishna

4:43 am
6 May 15
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Yes I’ve tried it and am following it from 2 months. I eat all my calories most of the days in 4 hour window, so its 20:4. Sometimes, I do 16:8 also. Infact, this has helped me to lose my fat at considerable pace. My weight loss has been at an avg of 1 kg/week

notanothernick

7:46 am
8 May 15
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Hi Krishna
4 hours is a narrow window probably too narrow for me so I’ll begin with 12/12. 1kg/wk is pretty impressive though!
Congrats and thanks for your reply.

galexinda

7:33 am
1 Jun 15
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I have read in other forums that some people prefer to use a 16:8 window so they eat a lunch and evening meal and combine it with 5:2.This is also very useful if you go on holiday. Also popular with maintainers as they find 6:1 more difficult to follow. I think a combination of methods works as most mornings, if I don’t feel hungry, I just miss breakfast.

fitnfast

9:33 am
1 Jun 15
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I do 16:8 every day, then 4:3 for my fast days. It works for me. They say the longer you go between dinner and “breakfast”, the more your body uses fat for energy. Supposedly it starts after 12 hours but that seems to depend on who you ask! 16 hours is my limit!

Emilylee1982

4:05 am
10 Jun 15
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Hi first time here
What dose mean by 16:8 everyday ? And 4:3 fast days ?
I’m 127 lbs want lose 10 lbs baby fat

I checked I need to take 1550 per day that’s means when regula day I can only eat 1550 or 2000 ?? I’m confuse ! Please help

fitnfast

8:00 am
10 Jun 15
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16:8 means you eat in an 8 hour period, and fast for 16 (every day or however many you want). For example, I eat my first meal at 8am, lunch at 12, and dinner at 4. Then I eat nothing until 8 the next day.

4:3 is doing 3 fast days.

What did your bmi calculate to?

notanothernick

7:23 am
28 Jun 15
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In the end I didn’t worry about TRF as I really wanted to keep things simple.
Started out using 5:2 and saw some small losses.
Did some more reading and came across the “Every other Day” approach.
This worked much better for me. (The emphasis being on it worked for me)

Stats since May 2015
Date Plan….Plan….Actual..Actual
……..Wt……BF%…..Wt……BF% Diet Plan
1/5…..120…..28.0% 120.1 30.0% 5:2
8/5…..118…..27.5% 118.5 29.0% 5:2
15/5….117…..27.0% 118.3 26.5% 5:2
22/5….116…..26.5% 118.0 25.5% 5:2
30/5….115…..26.0% 116.8 28.5% EOD from here on
5/6…..114…..25.5% 115.2 28.5%
13/6….113…..25.0% 116.9 26.5%
19/6….112…..24.5% 114.8 26.5%
27/6….111…..24.0% 113.6 24.5%

Summary
Weight loss 6.5 Kg
Body Fat Percentage 5.5% decrease
No apparent loss of lean muscle
The plan weight and body fat was arrived at by using the TDEE calculations
just a guess really 🙂

Thoughts
EOD is easier to follow. (For me)
There is no more temptation to binge because you know you can if you want to!
Makes last minute dinner invitations easier to cope with.
I have only added walking into the mix by completing the 10,000 steps a day challenge.
No fatigue, no hunger, energy is definitely up, no 3pm sugar slump!
I also like the maintenance plan for the future same eating pattern just 1,000 cals not 500.

notanothernick

10:22 pm
2 Jul 15
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We are going on holidays in august so I’ll keep updating these between now and when we leave. I’m not sure what travelling and this plan will look like, guess I’ll find out.

Date Plan Plan Actual..Actual
Wt BF% Wt BF% Diet Plan
1/5…..120 28.0% 120.1 30.0% 5:2
8/5…..118 27.5% 118.5 29.0% 5:2
15/5….117 27.0% 118.3 26.5% 5:2
22/5….116 26.5% 118.0 25.5% 5:2
30/5….115 26.0% 116.8 28.5% EOD from here on
5/6…..114 25.5% 115.2 28.5%
13/6….113 25.0% 116.9 26.5%
19/6….112 24.5% 114.8 26.5%
27/6….111 24.0% 113.6 24.5%
3/7…110 23.5% 112.3 25.0% EOD + Weight training

notanothernick

8:16 pm
16 Jul 15
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Update 17/7
110.0kg – 26.5% Body fat
Total loss since 1/5 10.1Kg
Pretty chuffed!
The EOD regime is very easy to follow
I’ve been walking at work during lunch.
Managed 6.9Km in 60mins yesterday.
Much more relaxed and focussed in the afternoon.
Sleep has improved noticeably.
One month til we head overseas and I’m starting to think
about how to work EOD into our travel plans.