I want to lose 5 pounds. So I go to the gym 3 times per week and go on a diet. I downloaded Garmin Connect app to track my workout results and Calorie Counter & Diet Tracker. I found them at http://freepps.top/ for free. Very useful apps for those who wants to be slim & healthy.

What are you eating? Its either portion size or the foods you are eating. Avoid grain based foods like bread, pasta, pizza. Avoid starchy vegetables like potatoes. Avoid ALL fruit juice. You want fruit have a whole piece of fruit. Avoid all sugary drinks. Avoid all breakfast cereals including the “healthy” ones, they are pure crap. Get your carbs from veggies as the carbs are locked away in fibre. Don’t be scared of fats like cheese, butter, avocados. Get your proteins from tofu, beans, tuna, almonds.

Do you eat up to your TDEE on non fast days? Try a water only fast on your fast days.

Short answer is yes. Your body is going into storage mode. Buy yourself a blood glucose meter (as in what diabetics use). They are really very cheap to buy. I measure my blood glucose every morning and it gives you a big insight as to how you react to certain foods. The lower your BG the lower will be your insulin levels. Insulin levels determine your body set weight point. If I have any grain based foods the night before my BG will be 5.5-6.0. If I don’t have grains it will be low 5s or below. After my water fast it will be low 4s. Experiment and see how you react to different foods. Weird as it is you could use it as motivation to eat the right foods.

Im not sure youre “gaining” weight on your fast days. I think that’s just a weird combination of water retention or food in transit before it heads out and maybe you not weighing yourself at the same time every day?

in the interviews mosley said over n over you can et what you want as long as you dont go mad on your feast days. this clashes with info on here about sticking to the atkins diet on feast days.

bigbotty, are you the nutritionist or the moderator. wherever i post, there you are! lol

It’s not helpful to call non-fast days ‘feast’ days, as it suggests that you can tuck in. Haven’t you found that your appetite has reduced anyway?

I have a real struggle to eat anywhere near my TDEE now. We’ve found that we leave potatoes or chips when we’re eating out and now I choose salads.

John, are your clothes any looser? There’s a thread on that topic. Are you only eating to your TDEE on non fast days?

We found the first few weeks slow, mainly because of sluggish digestion.

I started this diet a couple of years ago , and then my wife and I went off course and lost our way. Just got back to it and started on Monday, I have lost nearly 4kg, and was losing every day even though it was grams, today I have put on 2 grams, we are very strict with our intake of carbs and cals as well.
Does anyone else find they seem to “put on” rather then “stay” on certain days?

Good luck Kandm1!
For those who’ve stopped losing weight, I also found the FAQ’s reassuring, as many others have found things a bit erratic- https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/
I’ve been doing ADF for 4 weeks now- lost 6lbs in the first 2 weeks, then nothing at all week 3, so was getting a bit fed up until I read the above posts. Then this week I’ve lost 2lbs again- yippee!
There’s a calculator on the home page too fro working out your Total Daily Energy Expenditure, which is helpful as mine is nowhere near the ‘average’ 2000 cals. And others have posted suggestions for working out the TDEE for your target weight so you get used to eating only that much.

@battleship. In your earlier post you said “today I have put on 2 grams”. I was asking whether that was a typo and you meant to say 2kgs?

Im not sure that achieves anything positive? 2g?? If I have a glass of water that’s 200g. If I trim my finger nails or have a haircut that’s more than 2g.

I weight myself daily but don’t really concern myself too much if I go up or down 200-500g. Every Tuesday morning is my weigh in day. If Im up I set about losing it for the week. If Im down I set about gaining for the week.

Hello
Been doing the 5:2 for 3 weeks. Actually I’ve been doing 4:3.
1st week : 5lbs loss
2nd week and 3rd week my weight keeps bouncing to my original start weight to the weight after my 1st week.

Maximum I’m eating on non fast days is 1700 cals. I’m weighing and logging everything on mfp. I’m very overweight (115.5 kg starting weight) so I should be losing.

Any ideas what’s wrong?

@lisa_london. Its not uncommon to have periods of no loss. Having said that eating the wrong types of food even if youre not going over your TDEE will make it real hard to lose weight. Your body is left with two options, access stored fat for energy (you lose weight) or reduce youre metabolic rate to compensate. Initially liver function is very compromised so the easy thing to do is to reduce your metabolic rate.

Describe a typical days food intake. Try and eliminate all sugars and all processed grain based carbs. No fruit juice, no bread, no pasta, biscuits cakes etc. Get your carbs from veggies. No potatoes.

Good luck.

Agree. When I was trying the 5:2 diet plan, initially, I didn’t notice any changes in my weight or belly for first 3-4 weeks. So I started observing and noting down what all I was eating on the week days. And it turned out, I was eating too much Tuesdays and Fridays after fasting on Mondays and Thursdays. So I cut down my Tuesday and Friday eatings to normal what I would eat normally would eat on Sundays and Saturdays and Wednesdays. And eventually I started noticed some results. Had to do a couple more small tweaks in my schedule and daily routines to optimize it though.

If you are experiencing headaches, I recommend more water or salt.

By definition what you eat and what you expend are now equal. You could increase to 4:3, significantly increase your exercise, although that usually is compensated by eating more, or you could dramatically alter what types of foods you eat. A low carb keto style diet may produce results. I do not follow a strict keto diet but all my carbs come from veggies, some fruit and legumes nuts. I do not eat ANY processed grain based carbs. They are very carb dense, most of the fibre has been removed and the insulin spike caused by their ingestion is large.

Are you drinking enough water?
Try counting cm’s instead of grams. (i.e measure instead of weighing)
Try extending the 5.2 to 4.3.

Today is my first day on the diet. Day one is very excited and good for me. I feel very active and energetic. Thank you for your tips.

Hi @pamollygram I don’t think that the exercise you have been doing has anything to do with gaining weight. Have you checked what your TDEE is for the weight you want to be? If not do that and eat to that amount on NFD and 1/4 of it on FDs and I’m sure you will see a downward trend.

To share about me = I am a 60 y.o. female. Height = 163cm/5ft 4in – currently weigh 53.6kg/118lbs. I do 3hrs of yoga a week, 1hr pilates, 1hrs aerobic classes and I go hiking at least twice a week 5-8miles (I count my exercise level on the calculator on this site as lightly active) I reached my target in December 2016 following this WOL and have been in maintenance below 55kg since then. My TDEE is around 1500cals. I still follow this WOL not only to maintain my weight loss but for other health benefits gained.

Good luck with your journey

Hi Roldan,

I did not realise I was hypothyroid when I began the fast diet. I followed it and became fatter. So did my partner.

Two yrs later or so, I found out that I was hypothyroid from a doctor who tested my T4 and T3 levels. I had symptoms but my Thyroid Stimulating Hormone was within normal limits.

So then I went on thyroxin. If I had not known my mother’s case, where she got tremendously fat and then suffered permanent dementia because she could not convert Thyroxin to the active T3 thyroid hormone, I would not have known what to do. However I found a doctor who tested my T3 and T4 and then he put me on Dessicated Pork Thyroid capsules, which have more T3 than human thyroid hormone.

Even on replacement therapy of Natural Dessicated Pork Thyroid my weight was stationary. Until I

(a) stopped all starches and sugars, including fructose – so, no bread, pasta, potatoes, cakes, and only very rare low sugar fruits

(b) started fasting three days a week

Good luck.