HI! Yep, down another 1.8 lbs! I did eat a bit more than usual this past week, but it was mostly protein.

It’s amazing (and frustrating!) how your body reacts to certain foods, isn’t it? Sometimes I am almost afraid to try something new, for fear it will end up on my hips! Well, not so much anymore, though, with the FD plan….

There is nothing wrong with having plenty of high quality fat in your diet. In fact your body needs it. But including The nutrients and fiber in high quality low GI carbs is also essential to long term health.

I’ve lost 70lbs of fat and kept it off for 20 years by eating a diet of ~35% good fats from avocado, coconut, grass fed butter, olive oil and organic meats, 40% protein and 25% carbs mostly from non starchy veggies. The exception to low GI carb rule for me is I eat high GI carbs after working out hard, usually white rice. Once meal a week I pig out on carbs usually pizza or pasta.

Some of you mentioned Leptin control please keep in mind if you eat low carb all the time Leplin levels will be low as it tracks insulin release. You need to eat crappy carbs once in a while to spike insulin and Leptin.

IGS, I ate dairy all my life until 3 years ago. I was tested for inflammatory foods (ALCAT) dairy and egg yolks came out as big no-no’s for me. Since minimizing them I have less food craving and seem to sleep better.

One other fatty food I eat is nuts, mostly walnuts almonds and macadamia

Phoebe1, unfortunately most of your initial weight loss on a very low carb diet is just water and glycogen and not much fat.

Basically 5:2 fast days are supposed to be very low carb and 1/4 of your TDEE. For me it means good fats protein and non starchy veggies. NFD’s eat whatever you want but limit calories to TDEE. I eat a higher than normal % of fat but I also eat higher GI carbs after my workouts on NFD’s. Once a week I allow myself a very carby meal like pizza and a desert to purposely spike my blood sugar.

You can lose weight on a very low carb diet but as soon as you eat carbs expect a rapid weight gain. Having kept off a lot of weight for years I find a very low carb diet impossible to maintain.

I’ve been on 5:2 now for 4 1/2 weeks and I’ve lost 9 lbs of fat. I’m 64 YO 5’10” and weigh 174 lbs. I have about 8 lbs more to hit my target.

Non Fast Day. To be clear I’m pro higher fat lower carbs eating. But you need to be careful about total calorie intake. Fat does have a higher calorie density. Veggies like cauliflower, broccoli, carrots, tomato, cucumber, watercress, arugula, beets etc are loaded with fiber, micro-nutrients and anti oxidants and are a must have in any diet plan. Sure they have some carbs too but not enough to spike your blood sugar. The carbs to avoid are the high GI type like bread, sugar, rice and potatoes unless you are exercising intensely. Then an after workout meal with some high GI carbs is OK.

Good luck in your effort!