This topic contains 29 replies, has 8 voices, and was last updated by wiltldnrUSA 10 years, 9 months ago.
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Hi and welcome Watabe!
Not sure if you are male or female, but you should have 600 cals if a man and 500 if a woman, its pretty straightfoward lol
Also if you have a look at the tope of this page, under the how? section, you will find a tool that will calculate how many calories you should consume on your normal days.
I hope this helps and good luck!! 🙂
welcome watabe
u may call me usa
if u want a body like
Hugh Jackman talks ‘Wolverine’ diet, intermittent fasting
http://www.examiner.com/article/hugh-jackman-talks-wolverine-diet-splurge-intermittent-fasting
also a scientific muscle builder
& Exercise scientist suggests skipping breakfast, intermittent fasting
Exercise scientist John Berardi says intermittent fasting is an effective way to melt body fat, boost the release of anti-aging hormones, and improve insulin sensitivity.
“Intermittent fasting reduces insulin levels, so you can actually increase your insulin sensitivity for better blood-sugar management,” Berardi told Details Aug. 21. “At the same time, your body will release more growth hormone, which helps to preserve lean tissue and burn fat tissue.”
Berardi says eating breakfast is optional, and slams the often-stated diet mantra that skipping meals slows metabolism. If anything, occasionally skipping meals and practicing intermittent fasting can improve metabolism by helping with blood-sugar management, appetite control, weight loss and increased cell repair.
“The idea that metabolism slows radically in response to not eating certain meals in a single day just isn’t accurate,” said Berardi, who has a Ph.D. in exercise physiology and nutrient biochemistry. “The amount of calories you’re taking in and the composition of those calories — proteins, carbs, and fats — are really what impact metabolism.”
For those who cringe even thinking about the word “fast,” Berardi pointed out that most people already practice intermittent fasting, regardless of what diet they follow.
“No matter what eating style you follow, you already practice intermittent fasting,” Berardi told T Nation. “If you typically eat dinner by 8 p.m. and breakfast at 8 a.m. the next day, you’re fasting for 12 hours. Some refer to this as a 12/12 eating schedule because it’s 12 hours of fasting and 12 hours of eating.”
Intermittent fasting, or IF, does not mean starving oneself, or even reducing overall calorie intake. IF is an eating program that alternates periods of intentional fasting with intervals of (hopefully, healthy) eating. The eating pattern has recently been touted as a way to lose weight more quickly than conventional, linear dieting and is a cornerstone of many diets, including the Paleo diet.
Berardi, co-founder of Toronto-based Precision Nutrition, experienced dramatic results while experimenting with intermittent fasting. In 2011, Berardi tried several different IF formulas on himself over the span of eight months and was able to shed 20 pounds of body fat while preserving most of his lean muscle mass (see before-and-after photos above).
During the process, Berardi chiseled his body from an already-impressive 10 percent body fat to a super-lean 4 percent. Interestingly, he noted that intermittent fasting isn’t just effective for weight loss, but can also accelerate muscle-mass gain for men who want to gain weight. However, it bears noting that IF is more effective for men than women and is not recommended for everyone.
While Berardi says intermittent fasting can dramatically improve most people’s health, he underscored there’s no one-size-fits-all formula. “The best one is the one that each individual dieter will stick with,” he said.
http://www.examiner.com/article/exercise-scientist-suggests-skipping-breakfast-intermittent-fasting
hope this helps u
also if u want more info/videos/lectures on intermittent fasting & improving ur health go 2 this site on this forum go 2 last post it is the most up 2 date
everything a newbie/poster might want 2 c, use & read
http://thefastdiet.co.uk/forums/topic/everything-a-newbie-might-want-2-c-use-read/
please give us ur results & thoughts on how ur body is/will change
wish u success
take care,
usa
keep us posted
Hi again Watabe!
How you want to use your calories throughout the day is up to you, some save theirs till dinner time, and others spreads theirs out!
I dont have breakfast but i do have lunch, but i keep most of my cals for the evening, see how you feel and what works for you.
Good luck anyway, let us know how you get on!! 🙂
Hiya Watabe,
sounds like you’re off to a flying start. Drinking lots definitely helps keep the hunger pangs at bay.
I’m in my 7th week of IF and can honestly say, it’s a wee bit of a challenge on the Fastng Days but no biggie and more importantly it does work.
The Forums are great for extra support too, whether it be food tips or just encouragement if you’re having a bad day, like a whole new bunch of friends.
Enjoy your evening meal – you earned it.
Good night x
watabe
it is worth repeating what u said because it is the key 2 it all
“I think that one of the best things about this 5:2 plan is that it gives room for the person to adjust it to how to make it work for them therefore a kinda of a taylor made diet based on the 5:2 diet lifestyle!!”
again success
ur not going 2 become like hugh jackman r u?
take care
usa
I wouldn’t worry about the 600 calorie limit.
I read somewhere that Mosley picked the 600 calorie limit for men out of thin air and its a figure based on anecdote / personal experience not science.
What is important is the drastic calorie reduction.
On a fast day I find I am fine until around 4pm and then start to slump (foggy brain, really hungry) and I eat around then. I don’t count calories. I have a small meal to knock the edge off, but no more. Maybe a couple of Mc Donalds cheeseburgers, or two eggs and some celery sticks, or a fist sized portion of rice and a chicken leg.
I tried eating it all in the morning, but still had the 4pm slump and had difficulty sleeping due to hunger.
I tried eating 3 tiny meals at regular times. This is the next best option for me.
I tried eating it all at night, but found I suffered from 4pm – eating time unnecessarily.
You will have to experiment to find what works for you.
I also agree, a Hugh Jackman body isn’t realistically achievable for most people. I read he weight trained for 3 hours a day and ate a very strict diet to achieve that sort of physique. Who has that sort of free time every day?
Hi, Im a newbie to all of this, im actually the meal planner for my husband who has never dieted ever!
He is doing really well but im still confused about the calorie intake?!
At the moment he is having a 11am brekkie and dinner around 8pm (due to work commitments it has to be this late) he doesn’t always reach the 600 calorie, should I be giving him a starter salad (I have the 5:2 recipe book) then a meal (obviously not going over the calories)
Soooo many questions but Im confused, we are a on week 2 of the 5:2……
watabe
even if u did have the $ i would not want u 2 b
that’s why i asked
so i’m glad that u will b healthy & natural looking & just hone ur assets
happy nonfastdays & fastdays or 5/2 & 4/3 & 6/1 & adf (alternative day fasting ) or 4/2/1 or 3/3/1 or 5/1/1 (the 1 is the day where you can eat anything u want day no counting cals or following any type of food) those r nice 😀 or adf w/1 & or eodd (every otherday diet by krista varady) or add (alternative day diet krista varady) or lchf (low carb high fat) or cc (carb cycling) or lchfmed (low carb high fat mediterranean) or the new atkins or the flexitarian or the vegetarian all kinds & as long as u integrate all of ur food w the fdl (fastday lifestyle) 😀
as u can c watabe
there r many ways to do this healthy fdl (fastday lifestyle) 😀
keep us posted on ur trials & tribulations by the way if u click on my name or any others u will c the topics we posted & c all their trials 2
articles a plethora of just good stuff
also if u like the science behind it all the dr fung series will enlighten
u on heart disease weight diabetes & the healthy body & what 2 eat
it is in the link that i gave earlier
http://thefastdiet.co.uk/forums/topic/everything-a-newbie-might-want-2-c-use-read/
it will keep u on the right path
some on this post luv how simply he explains it all
great doc who beleives in dr mosley
take care u r going 2 do great!!!!!!!
& please add 2 that site by replying
u do have a man’s perspective while also
the muscle part which will help newbies & posters & men
in fact if u have a better way 2 impart what i have written u may
edit add 2 ur hearts content & that’s 4 every1 2
i guess i better find krista varady vids & articles 2 add
that site is worth repeating & repeating i like dr mosleys videos 2
success
usa
Hi Watabe!
Sorry just read your post lol, this forum is so great for support and enouragement, it makes a huge difference knowing you are not alone 🙂
Anyway re the snacks on fast days, i dont have any lol, like you i’ll probably have a green tea in the afternoon but thats it, and water of course!
Lunch is at 12, then dinner at 6pm so that way its a nice long fast 😉 but i may save some cals for a last hot choc at night, that way it feels like a little treat 🙂
Have a good evening!
Thanks for reply Watabe!!
I know what you mean about forums and arguing, and so on… I prefer this one by far!!!
I keep hearing about almond milk and i really want to try it now, never thought about it to be honest.. Seen it in the shop so i will give it a go, i love almonds so should be ok 🙂
Take care and enjoy your hot choc 😉
Well done Watabe!!
glad the hot choc did the trick hehe!!
it takes time to get used to it all, but after a while it becomes part of your routine…does not mean its any easier lol!!!
as you said, its a lot of fine tuning and adjusting and finding out what works for you..
you too enjoy your weekend!! 🙂
Hi All, does anyone have three meals a day, l like breakfast – 2 eggs, low cal soup with carrot sticks for lunch and fish with hot veg for dinner. Lots of water and herbal tea and I am set. Only loose one pound a week but that’s better than my previous 1200 cal a day diet which only helped me lose one pound per month- depressing. Yes I am active and I do count and record cals on other days too, if I don’t I gain.
I am actually weighing daily as an experiment in finding out more about what foods my body disposes of quickly and which causes me to put on. I have given up salmon and tomatoes for this reason – my body is obviously intolerant to these in terms of the scales. Shame because I love salmon.
jojo58
welcome
u may call me usa
1 of the authors mimi
did it all through the day
so ur fine
u can c her replies on this forum also michaels
click & go 2wards the end of post it is the most recent
everything a newbie/poster might want 2 c, use & read
http://thefastdiet.co.uk/forums/topic/everything-a-newbie-might-want-2-c-use-read/
wish u success
happy nonfastdays & fastdays or 5/2 & 4/3 & 6/1 & adf (alternative day fasting ) or 4/2/1 or 3/3/1 or 5/1/1 (the 1 is the day where you can eat anything u want day no counting cals or following any type of food) those r nice 😀 or adf w/1 & or eodd (every otherday diet by krista varady) or add (alternative day diet krista varady) or lchf (low carb high fat) or cc (carb cycling) or lchfmed (low carb high fat mediterranean) or the new atkins or the flexitarian or the vegetarian all kinds & as long as u integrate all of ur food w the fdl (fastday lifestyle) 😀
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We pay tribute to our dear friend and colleague, Dr. Michael Mosley. Michael was an integral part of our lives, […]
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