This topic contains 59 replies, has 8 voices, and was last updated by Keleighx3 7 years, 8 months ago.
Cant see why 5:2 wouldn’t work for you. Avoid grain based foods like bread, pasta rice, pizza and starchy vegetables like potatoes. Eat up to your TDEE on non fast days and up to 1/4 of TDEE on fast days. Don’t eat “health” cereals as they are crap. Don’t drink fruit juice or eat dried fruits, only eat whole fruits. Avoid sugary drinks like the plague.
Keleighhx3,
Intermittent fasting works, whatever your weight, although generally the leaner you are to be begin, the slower the rate of loss you can expect.
I initially aimed to lose 19lbs, but ended up losing nearer 30. I’m now about 9st4 and have been for over two years. I still lose weight if I fast.
Keleigh… I started at 130-131 lbs in March. I am just under 5′ 2″. I am now 120, and would like to lose another 2-3 as a “margin of error.” You will definitely lose weight, and 1400 calories sounds right — but as HappyNow says, make sure they are NOT carb calories. In addition to 5:2, you might want to read Dr. Jason Fung’s book The Obesity Code. The science behind fasting and insulin’s role in fat storage is very interesting reading.
Hi Keleigh,
I went from 202 to 158 pounds over about a year, so 44 pound loss. 5’10” male. Ive been doing 6:1 maintenance since March. I ride once or twice a week. You can do training on fast days, just don’t expect to do any PBs. With time (training) you can get up to about 80-85% of what you can normally do on a non fast day. Even on 6:1 I sometimes have to eat more than I want as my weight slowly edges down. Cant see why 5:2 wont work for you.
I second what K-lo has said. Read the ingredients on those protein bars. Most of them are just crap. Nothing more than a chocolate bar with some whey protein (whey protein is really quite a poor protein) thrown in. One protein bar I looked at was 55% sugar!! An advertising con. Nothing more than a chocolate bar at a premium price.
Hi Keleigh, I’m about the same as you. 5″3, 10st 5lb but a few years older 🙄. I’ve done fasting before a few years ago and I lost just under a stone. I started at about 10.4 and got down to 9.5 quiet easily. It was a reasonable 2-3 pound a week ( fasting two days a week). I kept it off for quite some time but I’ve crept back up unfortunately. I didn’t eat anything on my days off as I’m a picker so it was better if I didn’t have anything other than green tea/ coffee and loads of water. My non fast days I stayed within 1200-1300 calories but had an ocassional sludge day at the weekend. Nothing too strict. Hopefully I’ll be able to do the same. I thought it was quite easy after the first few times. I actually felt great on my fasting days. More energy, no sluggishness and definately a difference in my complexion. Hopefully you’ll feel the same. I went training on my fasting days aswell and felt fine.
Hi Keleigh, I’m about the same as you. 5″3, 10st 5lb but a few years older 🙄. I’ve done fasting before a few years ago and I lost just under a stone. I started at about 10.4 and got down to 9.5 quiet easily. It was a reasonable 2-3 pound a week ( fasting two days a week). I kept it off for quite some time but I’ve crept back up unfortunately. I didn’t eat anything on my days off as I’m a picker so it was better if I didn’t have anything other than green tea/ coffee and loads of water. My non fast days I stayed within 1200-1300 calories but had an ocassional splurge day at the weekend. Nothing too strict. I thought it was quite easy after the first few times. I actually felt great on my fasting days. More energy, no sluggishness and definately a difference in my complexion. Hopefully you’ll feel the same. I went training on my fasting days aswell and felt fine. I’m just about to start again. So fingers crossed I’ll be able to get back down. I’m currently 10.5 and hope to lose a stone.
Keleigh,
7 lbs in 5 weeks is do-able but tough, in my opinion. I also water fast, still do it while doing 6:1. Im not suggesting you do it but it is an option that some others do as well. I just find it easier to not eat anything. I also think it has major benefits/advantages to the way your body performs.
You might have to get rid of the snacks as you haven’t given yourself a lot of time to achieve the weight loss. Don’t beat yourself up if you don’t get there.
Keleigh…just the opposite. Stick with protein, fats and veggies for now. You’re getting all the carbs your body needs from vegetables. The occasional piece of fruit for a treat is fine. Add up the carbs in the list I posted and see what you are currently having. Even a wonderfully nutritious sweet potato has 27 grams. Aim lower for now to kick start your weight loss. Lose the bread…for now. Lose the porridge….for now.
That would be my suggestion.
And why should it be hard to maintain your weight in Florida?
K-Lo is spot on with her advice. Maybe Im a weird sort of person but I don’t find it hard to say no to treats if its my fast day. No reason you cant do it while on holidays. The amount of times Ive just watched people eating birthday cake at work on a Monday (my fast day), Ive lost count. Some feel bad eating in front of me, some tease me saying YUMMMM, sure you don’t want some. All good fun.
I started to see it the first week I started. I’ve never been much of an eater through the day so that bit was easy but it’s night time I tend to go wrong.I try not to have crap in the house as I’ll pick at it when bored or tired. But I eat quite quickly and end up over eating. The day after my first 24 hour fast I convinced myself I was starving and ate too much. I felt sick as a pig for hours after that so my non fast days just naturally tended to involve less food as well as I didn’t want to feel like that again. I drink quite a bit of water anyway but you’ll end up drinking more just to keep the fake hunger pangs at bay. This is my first fast today but I prefer not to have anything.I might go straight through to Saturday morning but I’ll probably have boiled egg and ham tomorrow. Once I’m back into the routine again I’m usually fine with just coffee, water and green tea on my fast days. I weighed myself this morning and I was 10.5. I felt great the last time and not just because I lost weight. So hoping it will be the same this time. Good luck and let us know how you’re getting on 👍🏻
Have you tried going lower carb? Protein and veggies. Why a protein shake versus real food?
I’m just throwing ideas out.
You say you eat too fast. Have you tried meditation or hypnosis to try to break that habit? I have found that helpful….learning how to put the fork down between each bite, enjoying what Im eating.
Like I said in my earlier post avoid grain based foods. Oats are grain based! Why protein shakes? The protein in those shakes are whey protein. Pure junk and will have your blood glucose spiking up. If you want protein have some almonds or walnuts or cheese or tofu. What is the sugar content of the yogurt? More than 5% throw it out. You want high fat low sugar yogurt.
What are you eating on your non fast days? Same applies, its just that you can eat up to your TDEE.
Usually fat free yogurt means that it is high in sugar. Read the label to see the % content. Is the fruit salad out of a can? Usually its in sugared water. Eat a whole piece of fruit instead. What sort of training is it? Aerobic or anaerobic weight training? Anaerobic would usually mean you’d be wanting protein more that carbs. Veggies = carbs, but theyre carbs locked in fibre which is a good thing. Just grasping at straws for you since you want to be seen on that beach.
Keleigh, you are not eating low carb. You are eating oats, you are eating 0% yogurt, you are eating fruit salad. You are simply NOT eating low carb. And yes, you can cut all the grains and fruit for now, and get all the carbs you need from green leafy vegetables.
And this is a general question for anyone. Does one need to “refuel” after a workout? Doesn’t that stop the body from burning the fuel that’s already on hand and we’re trying to lose?
Keleigh, that is my point exactly. BigBooty and I have been making suggestions about what changes you might try, but only you can make the change. I don’t know what a “qualified sports nutritionist” is but I’ve worked with enough trainers over my adult life to take every thing they say with a grain of salt. Again good luck.
Madness is when you do the exact same thing over and over and expect the results to somehow be different. Both KLo and I have been suggesting different options to try. Your diet is not low carb.
I would place bananas in the high sugar category, there is a reason they taste sweet. Stick to your more tart berry fruits. You mention slow release carbs?? What are they? No such naturally derived carbs exists!! I know of only one “slow release” carb and it is an artificially made product by UCAN. All carbs are released pretty fast and the excess is stored as glycogen and then fat. Your body needs the equivalent of 2 tablespoons of glucose circulating in your blood at any one time. The rest must be stored as glycogen or fat.
If your workouts are very strenuous and you have muscle strain then you probably need protein more than carbs after your workout. You don’t need to top up with carbs. That is counter productive to what you are trying to achieve. Your body will top up your glycogen stores (about 70% of what you would normally get by carb loading) overnight while you sleep by accessing stored fats. Your liver will get good at doing this but only if you don’t carb load after training. If you do that then your liver doesn’t have to do this and it becomes lazy. The process is called gluconeogenesis.
Like I said we are just offering you alternatives, its up to you to try them. Continue to do the same thing means you will get the same results.
Well you’ve lost 1lb in two weeks, so maybe it is working but your expectations of how much weight you can lose/ time are unrealistic!
You could wither practice patience, carry on as you are and see a gradual weight loss, or make changes as others suggest and see if that speeds things up. However, given that the average weight loss for women doing 5:2 is apparently less than 1lb/ week, and that you haven’t got very much to lose, I suspect patience is a virtue you may need to cultivate 😀
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