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  • Two Meals A Day

    After many attempts to lose weight and maintain the intermittent fasting lifestyle. I’ve regained my losses and want to go on a lifestyle diet to lose 100 pounds no matter how long it takes.

    Fasting Day two meals 300 calories each.
    Beef Day: 1 Salad 900 cal, Steak 900.
    Fish Day: 1 Salad 900 cal, Fish 900.
    I weigh 250# on 6/21/2022

    I admire your endurance! Thanks for sharing your experience!

    Thank you.
    Trying for at least 8 fasting days in July.
    I have lost a little bit already, but not a significant amount.

    You know you’re serious when you have someone take a before pic.


    It’s very hard for me to deny myself food, but I try to


    I struggle too.
    I can’t offer expert advice.
    But just insights from mine own experiences.

    I have lost 50+ on adkins
    I have lost 50+ on 5:2/4:3

    What I like about intermittent semi-fasting.

    Is I don’t stay hungry forever,
    In Fact it’s more like

    Every 4th day wait till 1pm.
    And choose 300 cals worth.
    I follow it with pickles or cucumber to give my stomach the full feeling.
    Then again at 6pm.

    When I restart for the first month , I cut myself some slack and I have protein shake if I’m still hungry after a 300 cal.

    But after about 7 serious tries.
    I start to get used to being a little hungry till 1pm.

    In the second month I try to go down to 1800 calories on Feed days. With an average 30 day target of 1400-1500 calories.

    That’s where I’ve finally landed on 2MAD.

    The two 900 calorie meals help with eating till sated. But I keep the same eating schedule. I believe in the long interval from 6pm to 1pm The next day help with insulin resistance.

    But that’s also my cue when eating those high calorie meals to go exercise, or at least go for a long long long walk.

    Fasting isn’t for everyone, the first time I tried it, it was tough, but eventually , I found how long I could be comfortable with eating nothing after I wake up to I get Too hungry.

    1pm is my time, but after that I’m Hangry.

    4th successful 600 calories day.
    Feeling good about this diet.

    Just a check in for July.
    It’s always fun for me to recreate an menu or a lifestyle that includes fasting.

    My goal is to keep journaling recipes and scheduling .
    The 2 meals a day seems to keep up a level of consistency ive not experienced.

    Currently, I eat at the same times everyday, 1pm and 6pm

    This is only for my personal management of hunger.

    I can usually go until 1pm and go from the point of getting hungry to be being hungry every moment.

    But knowing that what I eat will make the hinger go away till to 4:30pm
    And only getting hungry again by 6pm

    At 6 pm I choose to eat until sated.
    So with theses two hurdles oñ fast days.

    So I repeat the same staples every 4 days which is very simple.
    Fast day
    Meat day
    Plant based day
    Fish day

    In this way what I experience
    Is hunger for approx 5 hours every 4 day.

    After my 6th successful fasting day
    My weight is down 13 lbs.
    And though it’s not dramatic or near the goal. It’s a great start. And I’m excited.

    But the highly anticipated clothing size change. I know I’ll be very encouraged to keep on keeping on.

    Before weight loss has always had a cosmetics value, but this is purely self care. I do enjoy the food, but it’s not at the level of pigging out on my favorites. I feel like I need to get down to 230lbs, some of the exercises I like,jump rope , aggrivate my lower back nerves. Unless my weight is at the 220 range or lower.

    So while I could go for more restricted menu. To get to 220 as fast as possible.
    I’m doing only what’s doable.
    Transitioning, from pigging out diet.

    To weight loss diet at around 1lb a week.
    So experience tells me.
    A goal of 100lbs, weight loss.
    It’s good to be successful I the beginning, but very important to me to make every fast day the most important day to succeed at.

    The other three days, is to eat twice and feel sated, yet approx 500 calories under TDEE.

    THE GOAL for me right now is fat loss to 220lbs.
    And then ramp up the exercise,. Walking and jump rope .

    What I’ve noticed is the meat day effect on my thinking,. I want to walk the equivalent of 75minutes after the meal of the day.

    I’ve tried to exercise that much in the past and it just isn’t me
    Unless I’m at work.
    But I just don’t feel like working that hard any longer.
    A bone spur on my heels.
    And carpal tunnel.
    I just rather walk and jumprope, and swim, some dumbells, and plank exercises.

    What works from me, is
    Sticking to ,
    High energy day,
    Low energy day,
    High energy day,
    Moderate energy.

    So exercising on high energy days.

    So there’s an opportunity to jump through a health window.

    The fasting day,
    A focus on gut Flora.

    The meat day, focus on good protein.

    The plant based day for nutrition.

    The seafood day , immune health.


    It’s alot to pack into just 4 days.
    But the simplicity helps me stay on track, and if I get off track, easy to right back on.

    I said all that.
    But there’s also a very difficult part in my life, but I’m not letting my life stresses, effect my diet.

    I’ve just determined not to just reach goal, but to live healthy before, durning, and after goal.

    That goal weight is not the only goal.
    But to live with excellent nutrition, and exercise that lends to longevity.

    Perhaps if I live alot longer, then this difficult time in my life, is just sorta offset by a period of diet focus.

    Maybe to logical, but I keep hydrated, and keep good nutrition in every bite,

    But I need to also exercise.

    Bla bla bla.

    I do enjoy the 6 big meals between fasts.
    And instead of grazing,
    My go to if I intake at a unplanned time.
    Is a large mixture of coffee and protein drink..
    At 150 calories, that drink keeps me energized, and not hungry at all.

    Thing is I really enjoy the coffee and chocolate drink.

    My average calories per 7 days.
    Is around 1500 calories, so adding 600 calories in a week is still under TDEE.
    The focus is on 2MAD.

    IF I fail a fast day of 600 calories.
    But I had it to 750 .
    That’s still a day loss success.
    So I just won’t beat myself over trying to be perfect.

    Yesterday was my 6th successful Semi-fasting day.

    Sometimes I go years, without fasting, and gain back my losses.

    When I restart it seems a little easier than I remember. But with 6th successful planned fasts near 600.
    I’m ready celebrate, just before going to 10 semi-fasting days a month from 8.

    My approach is fat loss, until I reach the 200lbs point.
    Then I will go back to 8 semi fasts a month. With the focus on good nutrition and exercise.
    The exercises I like are walking and jumprope.
    And I seem to have nerve problem if I try to exercise too ALOT when my weight is above 220.

    So I feel like since I’m fasting 8 times in month.
    I’ll cut back to 10 fast days a month.
    And hopefully get to that 220 mark, to ramp up my exercise, and try very diligently, to get to the 200lb mark.

    Then it will be less about fat loss and more about lifestyle.

    I like the idea of my diet becoming the same as maintenance so that that there is no change to make once I reach goal.

    I’m going to start a Sunday weigh in thread.

    I only weigh myself on Sundays.
    After my morning shower, when I have nothing on.

    So it’s just my own weight, nearly the same time once a week.

    Otherwise I drive myself silly with the daily fluctuations.

    I tried to start a Sunday weigh in thread , but I don’t know?

    I have just completed another semi fasting day.
    I was fasting every fourth day to back into a fasting diet lifestyle.
    So I am now trying to go to every third day. With average calories for 7 day period between 1250 to 1350 calories.

    This is extreme for me.
    But I’ve had early success , going from 250 to 235. I want to start exercising, and I prefer walking, jumprope, and swimming. So I’m ramping up the weight loss trying to get down to 220lbs.
    Where I have less pain on my nerves.

    And I also went down to size 38 waist .
    I have not been size 38 for since 2016.

    I’m very determined

    Sunday weigh in.

    Another 2 pound loss.
    Weighed in at 233.

    Always happy to achieve 2 pound loss in 1 week.

    I have 3 phases of goals.

    250-217 alternate day fasting.
    216-183 every 3rd day focus on exercise.
    182-150 every 4th day fasting. Health food and fasting lifestyle with focus on longevity.

    Current weight loss week 9 17lbs.

    Feeling pleased with myself.

    I’ve decided alternate day fasting is too ambitious for me right now.
    But came up with this:

    Feast 1800 Jumping
    Feast 1800 Walking
    fast 600
    Feast 1800 Walking
    fast 600
    Feast 1800 Jumping
    Feast 1800 Walking
    fast 600
    Feast 1800 Walking
    fast 600
    Feast 1800 Jumping
    Feast 1800 walking
    fast 600

    By the end of a 31 day month.
    The total calories is 40,200
    Divided by 31 days is 1296.77 per day.
    Minus the exercise too.

    This is where I feel comfortable with a 19.5 hours between last meal of the day and 1st meal the next morning. For insulin resistance.

    I will try this till September 1st.
    And weigh in on Sundays. To update the TDEE tracker.

    Feeling excited and optimistic!

    Been a few weeks since I posted.
    I got busy with very big moving experience, and me, myself and I did all the work. It threw me off my diet routine.
    At one point someone brought a pizza, and I just bit into it, and I was gone off.
    I was busy busy busy, way past deadline.
    Far from my foods and routine.

    Yesterday I finnished the project, As soon as I had gone to the grocery I declared to my folks. I’m back on!

    Later I was at the Doctor office and the nurse weighed me at 231.

    I was shocked, because I was off my diet routine, and not counting calories. So to lose a little more. And have a 19 pound loss made my day.

    So yesterday was my semi fast day.
    Only 600 calories.
    Today is my feast day and had morning omelette, lunch meat lunch.
    I’m Also incorporating 75 minutes of walking On feast days.
    So here on few I’ll be taking a ten minute walk to the nearby grocery. Then walking back home, stay standing while cook a sirloin steak, and eat it. Then continue on a brisk walk at a nearby trail. To equal 75 minutes of walking.

    I’d do this because I’m eating alot of meats on my diet, and staying below 100g carbs a day.

    So I’m very concerned about so much fats..

    I’m on alternate day fasting now is my plan.

    I’m very pleased and greatful, for the 5:2 movement.

    To have learned a way to apply 600 calorie semi fasting in multiple scenarios and easily lose weight about 1-2 pounds a week.

    It seems that when I went low carb, that the fat seems to melt off.
    But I’m just guessing, the combination of alternate day semi fasting, lower than 100g carbs per day, and 600 calories lower than TDEE on feast days.

    Currently have lost more than average 5:2 weight loss.

    In 52 days I’ve lost 19 lbs.
    I’m very excited, encouraged,and motivated.

    My goal is is in three parts.
    250-217 via food only
    216-184 daily cross train exercise
    183-150 longevity lifestyle.

    My break with waiting till 217 to start walking after last meal on feast days.
    I want to continue with the successful direction. Let the good times roll!

    At 217 I’ll start jumping rope again.
    And as I cross the 200pound mark I’ll start swimming indoors on winter feast days.

    I feel like I dodged a bullet.
    I got off routine, and off diet.
    But luckily still lost weight.

    So I’m doubling down.
    And going to keep on with seriously focused eating habits.
    And focusing on walking after the last meal of the day.

    Something more.
    I’m diabetic.

    Earlier this year my A1C was 10.3.
    After going on less than 100g carb diet and then starting the semi fasting with metformin at 500mg.

    My A1C became 7.1

    I read on the internet, I don’t know where, that metformin does not fight cancer. Nor does fasting alone fight cancer. But combination of fasting and metformin does in fact fight cancer.

    As a preventative cancer fighting combination.

    So I am being monitored by a family physician.
    He is aware of the fasting, and of the metformin.
    Of which I take 850mg×2 on feast days.

    The lowest I got on 850 twice daily with unrestricted carbs was 260 blood sugar.

    Even with Farciga my lowest sugar level # was 152.

    My diabetes DR argued with me about my approach, and that’s when the fasting question came up.

    My dietitian wants me on 200g carbs.
    But the Doctor wants me less than 100g carbs.

    I drew a conclusion that I was very close semi fasting foods.

    Talked to my physician.
    And was told to get under 200lbs anyway I can within 1 year. And then from there if my A1C stays below 5.6. I may be taken off medication.

    Doesn’t mean the diabetes is gone.
    Just that I will manage it with diet instead of medication.

    I’m like, well I keep reading about the fasting/metformin cancer fighting combination.
    And since I’m in the highest population of cancer, over 50, diabetic, morbidly obese. If I can survive all the other statistics of diabetes, I’d like to also remain cancer free for as long as possible.
    And willing to put the effort and work into longevity lifestyle.

    But as usual it must be doable and still be inclusive of a robust life.

    I hate going to grocery where everything 95%is carbs.
    And get tired of low carbs, low glycemic foods in repetition.


    On semi fast day of 600 calories.

    Even the high carbs don’t go over the 100g carbs in under 600 calories.

    Is that huge.
    No not really.

    But for a diabetic on metformin, yes that is huge.

    I can have a spaghetti dinner of 600 calories. Or of 300 for 2MAD

    So I don’t feel the restriction psychology.

    The portion size is a big deal.
    But it’s a window of opportunity to high carb/ high glycemic foods like pasta and pizza in moderation on semi fast day .

    Stay under 100g carbs.
    Less than 600 calories.

    And satisfy my cravings for carbs.

    Then another insight came to me through the experience.

    Not everyday , nor every semi fast day is a “carb” day.

    But it’s there if I desire.

    However , I opt for gut Flora foods with prebiotic and probiotic properties.

    Maybe it’s just in my head.
    But I swear , after awhile of pre and pro biotics. I don’t crave carbs at all.
    And though I may feel low on energy, nearer the end of a 36 hour semi fast.

    I don’t crave carbs, and am satisfied with just vegetables. Of the highly nutrious and or synergistic sorts like broccoli.

    So that’s what it like for me.

    Then I hit a bump in my routine , start eating carbs wonton.
    And the carb cravings roar back.

    And find myself in a life event where I very little access to the meats diet that enjoy . And there curtains close , the show is over, I gain all my fat back.

    Thing is I learn a little more each time lose 10pounds through semi fasting.

    I believe semi fasting is the healthiest way to live.

    But I keep trying to stay on alternate day fasting.
    Dang@ even bland foods seem exceedingly enjoyable when very hungry. So I research and find themost nutritious synergistic food combinations and use supplements for vitamins and minerals , save for long term issues,. Using supplements mostly in winter months.

    I think I would feel very healthy, except for being fat. I’m a fat guy and I feel like a fat guy.ive been a fat guy for 30 years.

    But I now feel blessed with knowledge and experience to lose weight at about 1pound a week.

    And feel stronger as the fat comes off.

    Bottom line.

    I’m happy with my foods and lifestyle,
    I’m anticipating a dramatic weight loss of 100lbs.

    And GOD willing a long robust lifetime

    I can’t explain it.

    I just weighed in at the DR office, and Down to 227.

    I’m guessing the 2 hour walks after I eat my last meal. And the commitment to to stay below 200g carbs for any two consecutive days. And using alternate day semi fasting.

    Not jumping rope yet, I’m still waiting till I get to 220. I have a bone spur in my heel, and back pain if I jump rope when I’m heavy.

    But extremely motivated and excited to keep losing 2-3 lbs a week.
    Seems unreal and I know it can’t be all fat. So I know a platue is coming , but wow . Very exciting weigh in.
    Was 230.4 just 5 days ago on the same scale, and I matched it at home.

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