Welcome to The Fast Diet › The official Fast forums › Body › Science of intermittent fasting › Men's calorie allowance increased to 800 on fasting days?
This topic contains 5 replies, has 3 voices, and was last updated by 3greens1red 1 week, 2 days ago.
Viewing 6 posts - 1 through 6 (of 6 total)
14 Nov 17
In March this year, there was a newspaper article in which Dr M. explained that difference between 800 and 600 cals. on men’s fasting days wasn’t important. But can’t find this discussed on this website. Of course, depends on the individual. Anyone got confirmation of this idea?
Now the diet’s creator, Dr Michael Mosley, has loosened the rules. But he insists his new version of the “Fast Diet” – which increases the limit to 800 calories on fasting days, is just as effective.
“You don’t need to stick to 600 calories. Cutting down to 800 calories a day seems to be almost as effective and for some people much more ‘doable’.”
“It’s low calorie, without being superlow-calorie. And if you want to have lunch, you can slip those extra 200 calories in there.”
Yes, I remember it happening and am sure there was a bit of discussion about it at the time. In the scheme of things it doesn’t matter, but it will of course slow you down a bit, as the calorie deficit becomes smaller.
In a year of normal 5:2 it will be 52 * 2 * 200 kcal = 20,800 kcal. One kg of body fat is equivalent to 7,700 kcal, so 20,800 equates to 2.7kg of retained fat.
That’s a useful formula for fat v cals – thanks. It ties in exactly with my first 5 weeks of 5:2, though I seem to have reached a definite plateau.
It’s not appealing visualising 2.7kg of fat; maybe I’ll stick to 600 cals, and try 4:3 to get off the plateau, plus HIT exercise.
For water, 1 kg = 1 liter. For fat, 0.9 kg = 1 liter. So 2.7kg = 3liters of fat.
Don’t worry about the plateau – we all hit them. Your body is using the empty fat cells to store water. At some point the body will give up on that idea and you will experience the whoosh! This s when you suddenly get a sharp weight loss in a very short time period. VERY enjoyable!
15 Nov 17
use these numbers very loosely but adipose tissue (fat cells) contain about 10% water. The liver and muscles contain glycogen (stored form of glucose) + water. About 25% glycogen and 75% water. So roughly 1 gram of glycogen and 3 grams of water. That’s why lots of people experience a rapid loss of weight when they initially start 5:2. They are in fact depleting their stored glycogen which means they are getting rid of lots of water at the same time. 1g glycogen + 3g water. Once this is depleted the loss slows down as you are now accessing stored fat and the water loss associated with that loss only accounts for 10% of the loss. 9g fat + 1g water.
glycogen has 4cal/g, fat 9cal/g. So once you have depleted your glycogen stores and are into burning fat, you have to burn more than twice the number calories to get rid of 1 gram of weight. hence weight loss slows down from that initial rush.
Hope that helps rather then confuses where the loss is coming from and why the initial loss slows down.
That’s seriously useful…thanks. That steered me to this article: https://goo.gl/93Eir8 though probably a bit dated by now. The BMJ paper followed: https://goo.gl/LSsJ7H
I was also interested in initially changes of metabolism(?) when starting on 5:2. Changing one’s ‘normal’ diet to 5:2 certainly changed mine. Elimination of solids is going to decrease, but I was concerned about extremely regular peeing, almost to the extent of seeing my GP, over the first 2-3 weeks. This probably isn’t the place to ask, but is that an expected consequence of starting on the 5:2?
You must be logged in to reply.
Username or Email:
Track your weight and measurements, BMI and TDEE with our new tracker.
The Fast books are available throughout the world and in many different languages. Buy a copy today.
Michael looks at the Horizon special, "What's the Right Diet for You" and tells us which diet they say is best for him.
Results from our tracker show that the average weight lost over the first three months on The Fast Diet is 5-6 kgs (11 to 13 lbs).
Michael Mosley posts a handy graphic to help avoid hidden sugars in food.
• All featured posts •
in Weight loss • updated 20 seconds ago by TLC2
in Welcome to The Fast Diet and Exercise forums • updated 6 minutes ago by penguin
in Weight maintenance • updated 10 minutes ago by Purple Vegie Eater
• All recent topics •
We are still guzzling too many antibiotics and the "old friends" in our gut are not enjoying the experience https://t.co/ieb0tsweXE
Reply | Retweet | Favorite
posted at 5:20 PM on 22 Nov 2017
I tried miracle berries once and although the blurb claimed it would transform the taste of food it didn't say it w… https://t.co/s4wXvbO3IF
posted at 3:14 PM on 15 Nov 2017
You are right. Meant to take total back seat as it is Clare's book. But show me a mike and I can't resist https://t.co/o41F9w1Jd0
posted at 3:00 PM on 15 Nov 2017
Copyright © 2017 Michael Mosley and Mimi Spencer
Technical questions or problems with the site? Please email our technical contact.