Good luck!

I am getting good results at the moment by following the Fast Beach Diet. My losses are more than they were when I was doing the regular fast diet. I still fast 3 days a week (and don’t exceed 500 cals on those day) but am now also much more careful on the days I don’t fast.

Someone on here published a link to the Mayo clinic TDEE calculator. It showed my TDEE to be a fair bit lower than other calculators. It has my TDEE as 1800 whereas in the past I was going with 2100. My average daily intake over the week is about 1242 cals but I could never manage to stick to that every day.

deelite, you eat your normal evening meal the day before a fasting day, go to bed, get up, have 500 calories in the course of that day (divided up however it works best for you), go to bed, get up, resume normal eating until the next fasting day.

‘Normal eating’ is eating that would maintain your weight, not the way most people eat nowadays. It is not necessary to count the exact number of calories every day, but if your average intake is much over your TDEE, you won’t lose weight, even with fasting. One tip I have is to calculate your TDEE for your goal weight and use the fasting days to find ways to eat that number of calories that you, personally, find satisfying, so that you will be ready to maintain your new weight when you get there 🙂

Hi and welcome deelite:

The Mayo Clinic calculator is here: http://www.mayoclinic.org/calorie-calculator/itt-20084939

Here is what you need to know about TDEE, and this should tell you how few calories you need to eat to lose 10 pounds in four weeks: http://thefastdiet.co.uk/forums/topic/tdee-for-the-curious-or-why-dont-i-lose-weight-faster/

I don’t think a 10 pound loss in four weeks is realistic for someone as small as you – maybe 10 pounds in 8 weeks, given your physical activity level, but Good Luck!