With regards to 500/600 cal of fast days. There is nothing magical about 500/600 cal. It is a number that was plucked out of thin air by Michael Mosley rather than based on any science. MM thought people could cope with 500/600. Personally I found it easier to eat nothing rather than a small quantity. Try both see which one you find easier to do. Obviously eating zero cal will speed things up more so than eating 500/600.

With regards eating 16:8 I think there will be a marginal gain. Its more about developing an eating habit and routine that will give you the increased benefit. Try it. Eating 3 meals a day is a very new concept, last 100 years. Eating 3 meals + 3 snacks is even a newer concept started by big food. Big food cant make money by advocating you eat less.

Ive never counted calories or used any app so I cant offer any advice on that. I have found that if you eat healthy foods counting calories becomes redundant. But that’s me, lots of others count calories. I cant think of anything worse. If you try and eat plant based whole foods rather than processed foods the need to count calories becomes redundant. But I stress do what works for you.

Regards exercise, make sure you are well hydrated. No problem exercising and fasting. Take it very easy to start with. Accessing stored fats for energy is a slower process than burning glucose. So exercise but at a reduced intensity to start with. With training you will be able to get to 80% of what you can do when carbed up. I can train (I bike ride) at about 90% in a fasted state compared to when I am running on carbs. Give yourself 6 months plus and ramp up slowly.

Dm,
>we do 500-600 calories 2 days/week of quality food: not processed; lean protein; veggies; fruit; eggs.
>lots of people like 16:8. Try it and see how it works for you. Could speed weight loss. Days that we dine early in the day are days that we lose more weight. On NFDs, avoid the idea that ‘you can eat anything you want’ as this is not true.
>Using MFP, which I assume is like my FitBit can be tricky. It knows your exercise and it will tell you that if you expended 300 calories in exercise, then you can eat 300 more calories that day. IGNORE that. Stick to the 500-600 calories/day on Fast Days.
>The days I go for my workout at the Gym happen to be my Fast Days. No problem there.

don’t be afraid to ask questions — that’s what the rest of us are here for! If you need recipes, I’ll give you some. Buddy up with Annamaria, just for mutual support.
Good luck.

losing 1 kg/week is good. Slow and steady is how we do it with Fasting. this gives you a chance to lose fat slowly and avoid saggy skin AND lets you get used to a new way of eating that you can keep up for the rest of your life. If emotional eating is part of the problem, losing weight slowly lets you come to grips with it.

To tweak your overall diet, try eliminating 100 calories of starch carbs [bread, pasta, candy, sugar] from your eating every Non-Fast day for 2 weeks. You won’t even notice them, but you will be eating fewer calories.

Not after. I meant often.