Hi fivefootsmall,

Glad your first fast day went well.

You aren’t alone in sleeping issues on FDs, a lot of people on this forum have also reported that. Most say that its hunger keeping them awake. I actually think a lower body temperature could also be part of the problem – I am always colder on a FD. Not an issue in summer, but in winter it’s not pleasant. I often have a hot bath before bed on winter FDs – that always helps me sleep.

On FD’s I have most of my calories at dinner so that I am heading to bed with a similar volume of food in my digestive system as I would on a normal day. I also try to keep enough calories spare for a hot milky drink if I need it in the evening. Instead of cows milk, I use unsweetened almond milk to make this as it only has 38-50 calories per cup (varies between brands). I find that on a sleepless night a cup of hot almond milk with either vanilla paste or cocoa can help.

Think of it as a learning exercise. And yes, you do just just yourself off and plan for different choices tomorrow.

I have had a long term issue with binge eating behaviour that dates back to childhood. As I’ve worked through the issues that trigger it, it’s become much less of a problem, but it’s not gone. When I started intermittent fasting I wanted faster weight loss, so I did 4:3 and I struggled with overeating on the NFDs. This is less of a problem since I moved to a 5:2 pattern.

What you eat is important, whether it’s a fasting day or not, as some foods seem to trigger cravings for more. If you followed the BSD recommendation for a mediterranean diet when sticking to 800 calories it might be wise to go back to that style of eating. I have found that the better my diet is overall, the less I am likely to binge on unhealthy foods on the NFDs.

When on the BSD, did you plan your meals ahead of time each day? This might not be a bad idea to use for a while until you establish a new pattern for 5:2. I found I needed less planning as time passed – I eventually found a rhythm that worked for me.

I hope you are having a better day.

@FFS. Im not a big fan of any processed grain based product or rice. Of course that is your call, but I would really try and limit the intake. Im lucky to have 2 slices of bread per week and never have rice. Im Italian and I might have a pasta dish once per month, if Im lucky. Wholegrain bread has been way over spruiked as to its benefits. Eat lots of veggies (but limit potatoes)!! I like apples, especially the very tart ones and always eat them with the skin on (lots of soluble and insoluble fibre). Not a big fan of bananas but if you must have them try and eat green-ish unripened ones. They contain lots of resistant starch, so you are getting the benefits of bulk volume which satiates you, and lots of fibre, and smaller amounts of usable carbs/fructose intake.

Figure what triggers you insatiable desire to eat and eliminate those foods.

Good luck.