Am i doing this right?

This topic contains 6 replies, has 4 voices, and was last updated by simcoeluv 10 years, 2 months ago.

Viewing 7 posts - 1 through 7 (of 7 total)

anjpink

3:24 am
25 Aug 14
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Hi All,
Im new to this and i want to know am i doin this right?
on my fast days, i am sticking to 500 cals – ish 2 small plums for breakfast hard boiled egg for lunch and roughly 320 cal meal from asda!! and gallons of diet coke, i know all the bad stuff about diet coke..i honestly dont think i could eat 500 cals as 1 meal in the eve after work. I hear ppl say about 16/8 what is that? On my “feast” days i kinda stick to a slimming world diet, eating healthy home cooked meals. i have been doing this for 4 weeks and lost maybe around 4-5 lb which i am happy with. am i better doing 4/3 ? I know it will be what suits me and i know 5/2 should be more about the health benefits etc but it is also the weight loss for me,id be lying is i said it wasnt.

hope319

1:18 am
26 Aug 14
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Hello ANJPINK! You seem to be on track from what I understand about this program. Keep in mind two things: the longer you go between meals, the greater the cell repair that occurs in your body per Dr. Moseley. You will still reap weight loss benefits just because you are cutting out 3500 plus calories each week as long as you don’t go over your TDEE which is your BMI plus activity level(type TDEE calculator in search to find yours), if you go over your TDEE as I have learned the hard way, you undo anything good you have done as far as weight loss on the two fast days. You could do a 4/3 if you are able, as for me it’s about all I can do to just cope with 2 at this point. 4:3 would bring about faster results and some studies have shown that the other days they aren’t bound to their TDEE as the 5:2ers…good luck! Hope this helped!

hope319

1:20 am
26 Aug 14
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Oh the second thing for ANJPINK, try to cut back on the diet soda if you are able–maybe just start limiting it each day besides your fast days if you can. I know this is tricky. I keep hoping they will make a cola flavored water enhancer lol;)

anjpink

9:40 am
27 Aug 14
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thanks hope319, i have worked out me TDEE and its around 1400 – 1500 cals on my “normal” days. I am investing this weekend in an exercise bike so i can watch tv and cycle for 30 – 60 mins 4 days a week. I’ll see how things go, also WHEN TO WEIGH ? is it best to do it the morning after the 2nd day fast ? or jut every friday thats when i initially weighed in !!

Dummerchen

3:07 pm
27 Aug 14
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Lots of questions but hope319 has already answered some.

Calorie-wise you seem to have it pegged. If you try to eat only one meal you might surprise yourself. A lot of people notice that eating triggers their hunger and not eating all day is easier for them than eating tiny morsels several times. It does not matter if you cannot eat all 500 kcal at dinner time, you do not have to eat that much.

On your non fast days try not to drop too low; you are creating your calorie deficit on the two fast days and do not want to fall into the diet trap of daily restriction and food deprivation followed by overeating and then giving up as a “failure”.

If you’re happy with your fast days and you know how to do them, the choice is yours regarding 4:3. You can always revert back to 5:2 if it gets too much. But make sure you are comfortable with your fast days first, you have no problems with the calorie limit and maybe cut the diet coke down a bit 😉

The time for weighing in does not matter really. You are not slave to the number, you want to see the trend in the right direction. The important thing is to weigh yourself always at the same time in the same condition, for example in the morning, naked, after your first pee. If you weigh clothed then make sure that you wear the same clothes every time, otherwise your weight will vary depending on the clothes you wear on the scales.

Finally, last question: 16:8 is a way of daily fasting but without calorie restrictions. Basically, followers limit their eating to an 8 hour window every day. For example they eat only between 13:00 hours and 21:00 hours each day; the other 16 hours of the day they do not consume any calories and therefore fast. This way of eating is more about the health benefits than weight loss because you can eat substantial amounts of food in eight hours. There are several variations on this as well, you might hear about 20:4 or Fast5, all similar daily fasts but with different time windows for eating.

anjpink

4:41 am
1 Sep 14
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thanks all for your help. I “think” i know what i am doing.
Lets just see and hopefully the scales will move the right “weigh” 🙂

simcoeluv

3:57 pm
1 Sep 14
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Hi anjpink and welcome:

Here are some pointers: http://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

Good Luck!