Don’t be so hard on yourself. Life happens. Continue on with your fast day if you can. I think that little bit of extra calories might balance out on other days. I’m just starting out and I have to do all or nothing to be able to commit right now so I having very few calories today. I have manage to schedule my days around my schedule, but this is only my 4th fast day. I’m doing ADF

I have been feeling a lot of Fibro pain and I really need to see if I would feel better through fasting. I was thinking that I would start out as strict as I could handle and eventually it would get easier on a maintenance plan. At first I was thinking of a 7 day fast but I couodnt find a supervised program close enough to me. Plus that seems like torture. Lol. I love ADF because I can get through a day of fasting thinking that I can eat the next day. I’m lucky I don’t have a big appetite and I generally drink a lot of water. It’s like there’s a light at the end of the tunnel and my fast days seem to go by pretty fast. I also feel better not eating right now so that must be a sign that I need healing. When I do eat I’m getting a headache and I’m not a big carb eater. I think that my body just is crying out for a break.

I have been 5:2ing pretty well since it started and am on my target weight. Sometimes my fast days work as planned, sometimes they don’t. I don’t know what your TDEE is, but I’d guess that 700 cal is fewer. Count it as a fast day or don’t – it is your body. Just don’t get hung up over the numbers. This is a lifestyle, not an instant fix and you have the rest of your life to get it right.

I guess you did mean TDEE – BMR is, I think, the result of how we live. I am 6 ft 4 1 /2 in tall and fairly active so my TDEE is 2500 cal per day. If I just eat healthily I will stay within that so I don’t worry about cal. Actually I never do because my fasting days are now fluid only fasts – tea, coffee, water, no food. When I first started and hadn’t learned to eat healthy food, my Monday/Tuesday fasts were 600 cal per day and they would take about five to six pounds off me. During the next five days I would put two to three of them back on, before losing again on the next fast. It was a chart that showed losses, small gains, losses – but the trend was down.

If you look around the various threads on this site you will find that there are many ways of achieving our goals. Try a few, find what works for you and stick with it. But don’t worry if some days you lose it, the occasional failure just doesn’t matter.