4:3, low carb diet and lifting weights.

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4:3, low carb diet and lifting weights.

This topic contains 19 replies, has 2 voices, and was last updated by  Melilotus 1 day, 13 hours ago.

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  • Hi from Orange County, Southern California,

    Tomorrow I’ll start again with this diet. I was on 5:2 diet for 6 weeks in 2016 and had good results, lost 4 Kgs. I also felt very good and my sleep improved. This time I’ll try 4:3 diet and I hope to lose more. I gave up sugar since January this year and lost only 3.5 Kgs. I was hoping to lose more so that’s why I also started to follow a very low carb diet. As far as working out, I lift weights at home 2 days/week and do yoga or Pilates at home 4-5 times/week.

    My goal is to lose 16 more Kgs and to reach a BMI of a little under 25.

    Good luck to all!

    Today, first FD of this week. Breakfast + late lunch. Total calories: 700. No carbs. Workout: 30 min. stretching (Callanetics) with light weights.

    – Female, 48;
    – 1.74cm;
    – BMI: 30.1

    In the afternoon I had 300 more calories, so 1000 calories first day. Not good so I’ll consider this day a NFD. I’ll try again a FD on Monday.

    I was not able to do this diet but I cut calories and eat less carbs and I’m not hungry. I think I eat 1200-1300 calories a day, every day, something like that. I was able to lose 1 Kg. in the last week.

    If I restrict my calories drastically and eat only 700 cal/day I have the tendency to binge the following day, I don’t sleep well and I get migraines if I’m hungry.

    I also follow intermittent fasting 15:9. It works very well for me.

    I’ll try again a FD today. I’m going yo eat twice, breakfast 300 cal. and then late lunch about 400 cal.

    Firm meal is going to be scrambling eggs (2 medium, free rage) with spinach, dried tomatoes and a slice of turkey bacon.

    Second meal: big salad with lettuce, tomatoes, green union, olives, some seeds, olive oil and balsamic vinegar plus a turkey burger.

    I’ll drink a lot of water, lemonade (homemade with stevia) and probably some herbal tea.

    I’ll also keep busy especially mentally. I don’t know if I’ll work out today but I should. If I lift weights I’m not hungry anymore. So…I’ll probably do that in the afternoon for 20-30 min.

    First day, FD = done! Aprox. 800 calories today. Plus 20 min hiking and 25 min. lifting weights.

    The following FD is going to be on Monday.

    Second fast day, almost done. Doing good. I’m planing the following FD the day after tomorrow. Hope to see some results, any results will be great.

    If you keep on trying but compromising on reasonably low calorie days but not achieving the actual fast calorie limit on those days, you are *probably* less likely to get the results of the 5:2 plan. I say “probably” because 1) everyone is different, and 2) I am not an expert.

    The high fat/low carb diet (apart from the 5:2) has kept my blood sugar on the normal side of the scale, at age 60. But I could only maintain weight, not lose it. (So for about 3 weeks so far, I’ve been trying to stick with the 5:2 parameters. I agree it is tough to do. Hunger headaches are no fun…

    Thanks for the comment, yes, I’m not losing, just maintaining for now. Very frustrating.

    I did lose one pound. No other FDs since Monday. I’ll try again a FD tomorrow (Friday).

    I had some health problems but I’m OK now. No Kilos lost last month, actually I gained some back.

    So, I’ll start again 5:2 now in July. I’ll also do 16:8.

    FD – tomorrow.

    FD yesterday = done!
    NFD today.
    FD tomorrow. I’ll just skip the lunch, like I did yesterday.

    I’ll write the exercise that I do every day. Today, as I said in the previous comment is NFD. I did 30 min. lifting weights (biceps, triceps, pecs, squats, crunches).

    On We. I fasted, no exercise. Was OK, not easy. Today Th. is a NFD. Pilates 30 min. Usually I concentrate on core when I do Pilates and after 30 min. I’m quite tired.

    Tomorrow, Fr. is going to be a FD + weight training (upper body). I don’t work out very hard on my FDs but tomorrow is going to be different because I’ll have a friend over. He’ll be my personal trainer (he’s into strength training) so I’ll do my best and I’ll take some notes.

    Doing good, minus 2 lbs. after 2 FDs. Only about 40 more lbs. to lose. God help me!


    I could not finish my FD on Friday. Next week I’ll fast only 2 days, on Mo and on Th. Even if I lose only 1 lb. a week I’m good. In 40 weeks I could reach my weight goal.

    45 degrees C here (record!), terrible hot and humid. No workout on Fr or Sat. I’ll make an effort today to do some Pilates for stretching, maybe in the afternoon.

    FD today, Monday 7/9. Doing good. Was able to do 20 min. Pilates yesterday. Today “only” 34 degrees C.

    I’ll do a cardio session 30 min maximum in the afternoon. First meal today was at 9:00 AM and the last one is going to be not later than 3:30 PM.

    We – FD + Pilates 30 min. Yesterday – NFD + cardio 20 min.

    We – FD – was not able to finish it, I had to eat (social event, unplanned). No exercise.

    Th (today) – FD + Pilates.
    Fr, Sa, Su – NFDs + exercise Fr weight training, Sa Pilates, Su walking outside.

    Correction for Th (today), no Pilates but instead 26 min. work out with weights. Intense. Felt great, not weak, even though today was a FD for me!

    Last 2 FDs were fab. I could not believe how easy this is. I got distracted, I didn’t think about food, was very busy and preoccupied.

    Plus I do drink a lot of water. I feel like I’ll definitely be able to continue with this for months. Very happy about it! I can’t wait for the FDs to come (this is so unexpected!).

    I’m losing at least 1 pound a week, sometimes 2.

    I’m liking this WOE more and more so I started to think that I’ll be able to do it for the rest of my life. The benefits are so great, especially for the brain that I just what to do it. Plus I fell very good when I’m hungry, it’s weird I know … but it is very true.

    For instance, today (Sa) it was supposed to be a NFD for me. Since I was very busy, I realized that I could do another FD now, the third one on this week. So I’m doing it and I’m fine with it, no problem.

    The pounds are dropping like crazy but funny enough I’m not as desperate as before to lose the weight. I’m more interested in the other benefits of this diet. And building strength (that’s why I lift weights). I’ve seen the documentary about the science of fasting and read more entries on this site the last weak or so.

    I didn’t mention that I follow a very low carb diet, no alcohol, no sugar, no processed food, no sodas.

    Next week my FDs are going to be on Mo and Th, as usual.

    Doing great. After 2 weeks and one more FD (this Monday, yesterday) I’ve lost 4 lbs. and I’m very happy about it!

    I watched again the documentary Fast Diet and I also got the book from the library. Very interesting indeed.

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