Dont worry, stick with it. The extra weight is most probably water due to the time of month, you will start losing. This really works, so hang in there 🙂 x

Why do you think you need to eat 2000 calories on feed days? If you’re happy on only 1200-1400 calories stick with it.

melbond – The headline of 2000 calories and 1/4 on fast days is what misled me on my last try. If I had 2000 calories every day, I would put on weight. My TDEE is much lower, more like 1600 calories. I’m adjusting to that this time around, but then should I have 1/4 on my fast day, which would be 400 calories? Or is this too low in absolute terms? We’re all different, surely it can’t be enough to say that the fast day should be 600 for men and 500 for women.

Hi! Don’t be disheartened! I’ve been doing this diet for 7.5 weeks and have lost 5.1kgs! On my non-fasting days I usually have anywhere between 2200 and 3000 kcals per day and I’ve still managed to lose weight. I also lost nothing and in fact gained a little during my period week and while it was disheartening, I could nonetheless feel my clothes getting looser still. I will add that I’m 51, so not a spring chicken with a fast metabolism, but I am very active, cycling for a total of about 3 hours a week (on 4 days) and walking much more than I used to. Even so, despite the calorie intake on my non-fasting days, I have done really well so far. Aiming for 58kg down from 78kg. Keep with it!

Annablue,

Why are you eating up to 3000 calories on a non-fast day?

And the question about whether or not you *need* to eat 2000 kcals on a non-fast day… no, you don’t. The estimated average intake for a woman aged 19-50 is 1970kcals/d. If you are relatively inactive or very small then you would need less than average. If you are happy having as low kcals as you say you normally have then stick with that. Everyone has an individual requirement for calories – and that can change day to day, depending on activity, stress and other factors. The 500kcals/d for women is based on a quarter of the average only.

Mel, be patient the weight will come off.
It is not necessary to eat 2000 calories on non fast days. All diets including this one are based on calorie restriction so the less you eat the more you lose.
Check your TDEE out on this website by clicking on how it works, enter sedentary as your activity level. Keep below that number and you’ll be fine.

Annablue,

3000 calories a day does seem excessive for the amount of exercise you’re doing. I don’t think I eat anywhere near that, not even weeks when I cycle 100 miles and run 15…

5:2 has retrained my eating habits. I naturally make healthier choices and eat smaller portions now. As a result I can pretty much maintain my weight now without fasting, although I like to do occasional fasts for the health benefits. I have to say that I’m delighted not to be a serial overeater anymore…

Mel,

You don’t weigh very much as it is, so your rate of weight loss will be very much slower than someone with a much heavier starting weight. To be honest at your weight you might not lose 1lb per week.

And no, the idea isn’t to stuff your face the day after a fast day. The idea is that you eat normally (i.e. within TDEE) for five days of the week and for two days you eat quarter TDEE or less. The five days are not ‘feast’ days, they are just normal days.

I must admit that I haven’t looked at the TDEE at all. I log my exercise on Endomondo (walks and cycles) and I have a Jawbone Up that stays on my wrist 24/7 (except for showers). I aim for at least 10 000 steps per day and try to walk when I can (where I previously chose to drive instead). I don’t feast the day after a fast but I do treat myself to scrambled eggs on toast for breakfast, as I follow that up with a cycle and I feel like it’s my reward for doing well the day before! 🙂

What I really love about this diet is that there is absolutely no urge to binge because there is no restricting on the non-fast days. My big problems are bread and cheese. I’ve found that I’m eating less of both generally but they, as well as alcohol are what push my kcals up so high.

I understand that once you reach your target, you can fast one day a week to maintain. I think that’s do-able. It’s a mindset, isn’t it, this diet? I wasn’t exercising this much before but it’s inspired me to do much more. The only thing stopping me was me.

I feel so passionately about how this diet works that I could see myself writing a book about it. Quite a few of my friends and colleagues are starting it now – inspired by my success so far. I never thought I could advocate it but I really do. We should all be celebrating our successes!

Keep sharing your stories, everyone! <3

But if you’re picking only on your non-fasting days and being steely strong and disciplined on your fast days then I’m sure you’ll be successful! Sounds like you’ve got a lot on your plate with your twin girls! That picking at bits and pieces of the kids’ meals is certainly something I can identify with! It’s a tough one! A forum like this is great for sharing and support, though and many others, no doubt, will identify with your issues/anxieties/doubts. I’m really inspired by your marathon(s) participation, btw. Puts me to shame! 😉

You’re lucky to be so trim and fit. I was once an aerobics instructor and am a trained fitness instructor but stopped instructing once I became a dietician. Yes, my fast days are always about 650kcals per day. That might have to be reduced as my weight comes down. It’s only because I’m still quite heavy that I can get away with it. I also log all my intake on My Fitness Pal. I don’t have any buddies on there (yet) but am religious about logging since I started this diet. Obviously, it doesn’t let you ‘complete entry’ as the calories are too low and it doesn’t understand the 5:2 principles. I am loving seeing my weight progress downwards and steadily – for a change. Btw, I only weigh myself after my fast days. I couldn’t bear to see day-to-day fluctuations; it would make me despondent – especially around my period.