hello everyone, need some helping on calorie intake non fasting days

This topic contains 4 replies, has 4 voices, and was last updated by fasting_me 7 years, 1 month ago.

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Vonnie406

3:39 pm
21 Oct 17
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I read that the diet is based on women needing 2000 cals per day.

However, i used the calculator and found that my BMR 1450 and my TDEE is 1739.
The TDEE is, as i understand it, what I should be eating on non-fasting days. So that’s less than 2000. If i eat 500-600 on fasting days (including milk for tea as an extra 100, not sure i can manage less!) then I am not sure I am going to lose weight…

My TDEE is so low as I am unable to take any proper exercise due to health issues.

Any advice would be welcome please. I’ve done this diet once before, it did work but took a long time to lose weight, 2 stone over about 18 months I think it was. That was doing 2 xFD at 500, and 5 days at 1200. I’ve put it back on and more, but this was my own fault, pressures of other things meant I just couldn’t cope with the hunger. It did work but I am wondering what people think my calorie intake should be on non-fasting days, is 1700 too much?

bigbooty

10:47 pm
21 Oct 17
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You were constantly hungry? You were probably eating the wrong foods? Try and avoid all processed grain based carbs. No bread, pasta, cakes, biscuits, rice etc. Avoid all sugary drinks including juices. Use the TDEE as a guide and not a hard number. Your TDEE varies depending upon what you eat and what you do. Eat real foods, lots of veggies, beans, legumes, cheese, yogurt, nuts seeds, some fruits mostly berry types.

You’ve done it before so you know the drill. Just incorporate better food choices.

Melania

12:19 am
22 Oct 17
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I’ll second what bigbooty said. I have cancer and am sedentary so my TDEE is even lower than yours, Vonnie. I eat 400-500 calories on non-fast days and I’m losing weight steadily. I do stay away from all refined sugars and simple carbs – the exact foods that bigbooty listed. That has made a huge difference in feeling full throughout the day. Those simple carbs spike your blood sugar quickly and then an hour or two later, your blood sugar plunges and so your body craves more of them to get your blood sugar back up. We perceive that sugar-craving as hunger. (That is probably an over-simplistic explanation but it works.)

Vonnie406

9:37 am
22 Oct 17
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hey folks, thanks for the responses. just wanted to say that, when on the 5:2, on fast days, i was having a yoghurt and either chicken and brocolli soup , or a red pepper and canneloni bean (homemade, from a 5:2 cookbook). I was eating a yoghurt mid-morning and then the soup in the evening but i was hungry all day. I can’t sleep if hungry so that seemed the best way to do it. No biscuits, cakes, bread or any of the other things on your list passed my lips in the 18 months i was on it! (Actually, i did have the occasional after 8 mint on non fasting days – and I mean 1 or 2 a fortnight). I wonder if the fact I was sticking to 1200 on non fasting days just made me feel like I was never off the diet (and I think the reason it’s supposed to work is that you’re only dieting 2 days a week).

What do other people eat on fasting days to make up their 500 cals? Perhaps some ideas might help.

My previous post was really about how many calories people think i can eat on a non fasting day? See previous post for what I mean. The maths side of it has me a little confused.

fasting_me

10:31 pm
22 Oct 17
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Vonnie, are you staying hydrated? After 4 years of Fasting, I have learned to drink water between breakfast and 2 pm, then a cup of tea and some more water before dinner. otherwise I feel hungry.
You mention that women ‘are supposed to eat 2000 cal/day.’ I haven’t eaten that in years!! I’d be huge if I did. On Non-Fast days, I aim for 1450 calories, and 600/day on Fast Days. Must state that I am at my Target Weight and have been maintaining for 2 years.
How many calories in that yogurt?

Here are some recipes:
Egg-Mushroom Toast 268 calories 6.6 g fat 4.2 g fiber 16 g protein 43 g carbs 243.3 mg Calcium PB GF – if using GF bread This is yummy. The eggs are creamy and the mushrooms lend a mysterious layer of flavor. I like this better than poached eggs.
1 piece 70-cal multi-grain bread one 2-oz egg 1/2 oz mushrooms, chopped 1 Tbsp chives, chopped 1 tsp thyme 1 oz of apple blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.
Salade Nicoise: 283 calories 16 g fat 3 g fiber 22.5 g protein 12.7 g carbs 198.3 mg Calcium PB GF HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon and green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Cooked salmon freezes well, just leave enough time to thaw it thoroughly. Also cook an extra bit of green beans and save them in the ‘fridge.
DRESSING: 1 tsp white wine vinegar + 1.5 tsp olive oil 3 leaves of romain, medium-sized 3 oz green beans, cooked and cooled 2 black olives ½ hard-boiled egg 5 cherry tomatoes
Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely chop the lettuce and toss with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

I’ve got a lot more recipes. Good luck to you.