The Fast Beach Diet Plan – who is with me?

This topic contains 159 replies, has 31 voices, and was last updated by detoxmanic 10 years, 2 months ago.

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Claydo

10:48 am
28 May 14
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I’m doing the 6/7pm to 6/7pm the next day with no calories – Monday, Weds, Fri are my days. So for example, I eat 1200cals on Sunday with last meal 6pm. I then wait until 6pm on Monday for my 500cals. I have a ‘cheat day’ as recommended by an earlier post with a YouTube link on a Saturday even while doing the Beach Diet and usually end consuming 1500-1800 cals because I eat out & have alcohol. It’s working well as I’m into my 2nd wk and lost 3lb in wk one.
The Saturday ‘cheat’ is much more rewarding when you are dressed up to go out in smaller clothing:)

Started The Fast Diet Jan 12th and to date have lost 38.5lbs. MyFitnessApp has been a huge crutch. And now the Beach is helping me shake things up to move my loss in the right direction:):):)
We can all do this and must stay strong – slender-arm hugs to you all xx

LittleRedPhoenix

11:59 am
28 May 14
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That’s an amazing loss of weight Claydo well done. I’ve only been on the fast diet for just over a week now. It’s working very well so far so fingers crossed. I have about a stone to lose so not a great deal. I love this way of eating.

gonecath

2:04 pm
28 May 14
Permalink

Hi! Thank you so much for answering me about 2 to 2.

I have several 5:2 books, and I’m getting great ideas from different approaches. Receiving Mimi’s new book in June will be the icing on the cake.

No, I’ve thought it over and I know 2 to 2 won’t work for me. For one thing, I need to eat near bedtime or else I just can’t sleep. And even if I eat near bedtime and don’t eat again until the next evening, I know I just can’t go without any food all day. I’ve always been like that. What I am going to do is use the approach I found in The 2 Day Diet book by Dr. Harvie. I am going to fast for two consecutive days, very low carb. There are benefits to fasting two consecutive days, low calorie and low carb, like lower insulin levels.

Does Mimi talk at all about fasting two consecutive days in her book? I know the Fast Diet book generally encourages non-consecutive days, but aside from lowering my insulin levels, psychologically, I like the idea of doing two together and getting them over with!

Amy C.

2:17 pm
28 May 14
Permalink

Gonecath:

Unless someone else answers the question on fasting two consecutive days, I will take a look at the book when I get home from work at around 6 pm CST and let you know.

gonecath

2:54 pm
28 May 14
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Thank you Amy! I really appreciate it.

detoxmanic

4:06 pm
28 May 14
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Just had a quick glance on 2 consecutive days not mentioned much except in the recap of the original plan where she states ‘our experience is that non-consecutive Fast Days work best, though you can do back to back if you prefer’. I think really this means that someone people found it harder to stick to 2 consecutive days and therefore the whole plan than it having any different results to non consecutive. If that’s what you prefer and find best doing then I would just go for it!

jojo58

10:13 pm
28 May 14
Permalink

Hi,
Yes 2 pm to 2 pm is drinks only, I preced fast and follow up fast wth 500 cal meal on Thursday and Sat lunch. If I need more that night I will stick to a soup only but a large portion, usually vegetable only. Following day back to 1200. Of course I have lots to drink during fast, minimum 4 pints of water plus hot lemon and water plus green tea.

That’s the plan, wish me luck!

SAMM

4:52 am
29 May 14
Permalink

Good luck everyone!

Next time I commit to 5:2 IF ill try the 3:4 at least once a month! I dont have the book. Is there a ratio formula for fasting 3:4 40:20:40 carbs:fats:protein?

jojo58

7:08 am
29 May 14
Permalink

Hi SAMM,
I don’t think they specify ratios but myfitnesspal recommends 20% protein 30% fat 50% carbs. I believe it is this very ratio that is keeping the nation fat. I have just managed to get my protein level to 20%, fat is 30% or less and carbs minimal except those from veg and fruit. Works for me, no issues with energy levels but I don’t walk a marathon a day. See you nutritionalist, you are a specialist case with that job. Got to feed that six pack. Enjoy? Muscleman
P.s. Bought some whey powder, how do I use it to good effect- apple and cinnamon flavour, should be good. Meal replacement or pre/post workout?

gonecath

2:44 pm
29 May 14
Permalink

detox, thanks for the reply regarding the two consecutive days.

This is why I’m doing it: According to Dr. Michelle Harvie (I’m quoting from the book 2 Day Diet Quick & Easy edition “two diet days back to back may have additional health benefits because this provides a prolonged period when the body has a lower calorie intake and your body cells are not being overfed.”

She goes on to say more about the health benefits of two consecutive days, but I guess in the end what really impressed me is that there have been actual human studies on two consecutive days fasting, whereas there has not been on just any two days a week. Also, fasting researcher Mark Mattson is going to do a 5:2 study on humans this year using two consecutive days of about 600 cals each day. That said, I’m totally convinced that any way of fasting will give some benefits! But the thought of getting the two over with in the beginning of the week is very appealing to me right now!

This is such a great forum. I appreciate everyone’s input.

SAMM

4:56 pm
29 May 14
Permalink

Wil get back to you on the whey powder.
Basically it’s for not eating animal fat that co es with most meats. Basically were all different so whatever you determine your individual number is for protein . Space it out over 4 1/4 or more, bettter over 8 hours. Over the most active 8 hours of the day.

My fav is dark chocolate mixed in over total cereal. Just enough to make a syrupy coating of chocolate over the cereal. And two pieces of real dark chocolate morsel. I used to make in portion for 200 calories . I would it at noon. By 5 pm I was ready for some beans. So I didn’t get super hungry . I aimed for 100% nutrition at each meal even if only 200 cals.

Good in coffee if your not a picky eater!

Amy C.

2:25 pm
31 May 14
Permalink

I am still plugging away at the Fast Beach Diet. I finished week 3 with a meager .7 lb loss. After 2.7 the previous week and 2.8 lbs lost the first week, I am a little disappointed, but know that is the way it goes.

I have 2.4 lbs to go to reach my goal weight. I would like to finish it out in a couple of weeks.

gonecath

3:02 pm
31 May 14
Permalink

Amy, you are doing great! When I was on Weight Watchers, they told us to expect 1/2 to 1 lb. per week losses. You have lost over double what they expected of us, and I’ll bet you’re eating a whole lot more satisfying meals (on your eating days) than I did!

You so are close to goal. I have a LOT of weight to lose, but I’m in no rush. I plan on making this my lifestyle instead of another diet I just can’t stick to.

gonecath

3:09 pm
31 May 14
Permalink

Well duh…I just realized I am probably on the wrong thread since I’m not going for quick weight loss! Of course the Fast Beach Diet is a boost for summer! But I’m glad I pre-ordered it anyway, it seems to have a lot of great tips that will help me on my journey. I also ordered Dr. Mosley’s Fast Exercise.

It seems like you guys are doing great with the Fast Beach booster. Keep it up!

jojo58

7:47 pm
31 May 14
Permalink

Hi Beach Fasters,
I have just completed my 2nd 24 hour no cal fast. Couldn’t manage just 500 cals to break it, had 800. Let’s see what the scales say on Monday am.
It was an experience, I found missing breakfast very difficult but was
Ok missing lunch. Really missed fruit too.

Drank lots of water and herbal tea, kept me going.

Feeling slimmer but I have done lots of gardening and walking. Doing the 10,000 steps daily too.

Report on Monday

Hey Claydo,
I started the week before you, we are running at similar pace and total. How much have you got to go? I have 4 st 6 lbs to go but not deterred, losing 7 lb per calendar month now.

Claydo

7:52 am
1 Jun 14
Permalink

Fab work JoJo:)

I have lost another 2.5lb on my second wk of the ‘Beach’. I would like to lose another 12lb so have set myself the challenge to do this by the end of July. That would allow me to work on a maintenance version (6:1/ 12-16hr over night fasts?) through the reminder of the summer which I hope will keep me on track during the winter when I always put weight on!

Look forwarding to hearing about your weigh-ins guys. I have found this forum a huge support:)
Xx

lorri68

5:08 pm
1 Jun 14
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I have just downloaded the beach book to my kindle as the app is not on Android yet happy reading peps

rockyromero

7:56 pm
1 Jun 14
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From an idea from jojo58, I will do a 48hour no cal on mon/tues and then on Thursday/Friday.

It seems obvious now, however, I had not thought of this. I did four consecutive days of no cal last week on a whim and obtained good results. This is a good approach for me to split in two segments.

I assume this continues until reaching the target weight, then doing maintenance?

➰

detoxmanic

9:58 am
2 Jun 14
Permalink

Hi everyone

Rocky – your approach seems a bit extreme! Do you mean you ate nothing at all for 4 days?

Well I didn’t weigh this morning because it is the time of the month when the scales usually go up so I decided not to depress myself by weighing! I’ll wait until later in the week to take a look and just do my next ‘official’ weigh in next Monday!

Also planning to do a back to back today and tomorrow as have a funeral on Wednesday and although I could probably fast quite easily that day I don’t want to draw any attention or appear disrespectful as I know our friends have put a lot of thought into the arrangements for after the service.

That said this week am going to do my best to get back to very careful eating everyday as I was a little less careful last week – partly because I had a couple of working lunches with sandwiches and was out all day on Saturday etc and you can never be sure how many calories you are eating when you are not in control of the food. Don’t think I went crazy but had a lot of bread!

rockyromero

1:19 pm
2 Jun 14
Permalink

@detoxmanic

” Do you mean you ate nothing at all for 4 days?”

Right. I did obtain some insights about many things.

Splitting into 2 segments may be ideal and I’m continuing to experiment.

There are many factors to consider such as other people, events, weather, attitude, health and results.

It does help that it feels like summer and there are more activities to consider.

I do seem to have more time & can accomplish more.

➰

detoxmanic

10:37 am
3 Jun 14
Permalink

Gosh I couldn’t manage that!

Braved the scales this morning – a day later than normal and after a fast day so poss a little bit cheaty but I have lost another 2.6lbs.

Total after 3 weeks – 8.8lbs.

Would love to break the 10lb barrier next week and still feeling optimistic about my 14lbs in 6 weeks target.

Fasting again today on a back to back.

maja.joale

11:25 am
3 Jun 14
Permalink

Wow, great result detox!!! Im on my third week now. Hope to lose 6pounds in total, as last week wasnt so good for me. Im doing 3 fasts this week 2x40h plus 1x24h. Weighting in on Friday!

detoxmanic

11:47 am
3 Jun 14
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Good luck maja!

jojo58

10:54 pm
4 Jun 14
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Hi All,
Apologies it’s been a busy week.
Still losing 2 lb per week, beach diet is not more vigilant than my previous schedule already but with the split 24 hour no cal fast I do seem to be able to eat more without gaining. Get an extra 600 cals over two days post fast, so all good by me. Generally though splitting feels more of a commitment because you are thinking about diet four days instead of two.
trying vegetarian only for this month, let’s see what happens. Adore cottage cheese with lots of black pepper and steamed peppers, tomatoes and asparagus.
Keep up the good work. Aiming at 10 lb this week

Rocky – I fast 24 hours not 48 in one go, are you mad or just very tough. Does your new plan put your metabolic rate at risk of going into starvation mode? If so, you will find it very difficult to lose weight consistently.

simcoeluv

11:28 pm
4 Jun 14
Permalink

jojo:

There is no such thing as ‘starvation mode’, at least for people trying to lose weight – see FAQ at the top of the page.

Everyone knows their TDEE goes down slightly as they lose weight. The body needs fewer calories than it did before because there is less weight to move around and fewer miles of blood vessels to pump blood through.

But studies show that the metabolism does not slow down significantly until the body fat percentage hits 5%, at which point the metabolism rate decreases 30 to 40%. Even then, weight loss continues, albeit at a slower rate than before.

People on this site usually have body fat percentages quite a bit higher than 5%, so when deciding how to proceed on their diet, they do not have to worry about eating so few calories that their weight loss slows. Actually, the quickest way to lose weight is to eat nothing (although I don’t recommend it). Even with complete fasts, no ‘starvation mode’ slow downs have been ever been documented. People just keep on losing weight until they start eating again.

rockyromero

2:30 am
5 Jun 14
Permalink

@jojo58

“Does your new plan put your metabolic rate at risk of going into starvation mode? If so, you will find it very difficult to lose weight consistently.”

After doing a no-cal four day, I noticed what worked for me & areas to modify.

A no-cal two day seems reasonable after that. Except for one thing: my social life.

I have modified the second day to end with dinner with my wife. Otherwise, I would lose weight and possibly lose my relationship with my wife. Not a good combo.

I also noticed that I can still do my cardio and strengthening, even during the second day of fasting. It’s an interesting life modification that I thought that I could not do before during a work week.

Fasting for two days is not starvation, it’s just fasting. The weight fluctuation is irrelevant for me as I’m finding that my strengthening and cardio are consistently improving.

The mix has eliminated a boredom that had set in the form of a plateau since winter started.

Que viva el ayuno. Long live the fasting.

➰

Sassafrass0

4:26 pm
6 Jun 14
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I am a little frustrated by my results. I have hit a plateau that I cannot seem to break and I was hoping to see the fast beach plan help me break through it. I added a third fast day to my regime – and am “trying” to follow the plants and protein rule on non fast days but am seeing no success. I have not lost anything and am on week 3 of the new plans. 🙁 Help!

Claydo

6:41 pm
6 Jun 14
Permalink

Hello Sassafrass0

Don’t give up! I hit a plateau too. See my earlier posts.

The one thing I believe has helped me is lengthier fast windows and a relaxed Saturday (cheat day). Not sure if you are already doing this but here’s my week:

Sunday: 1200 cals distributed throughout the day – last eat 7pm
Monday: FAST DAY – all 500 cals 6-7pm
Tuesday: 1200 cals divided between 1pm lunch & 7pm dinner
Wednesday FAST – repeat of Monday
Thursday: 1200 cals – repeat of Tuesday
Friday: FAST – repeat of Monday & Wednesday
Saturday: weigh in day

detoxmanic

7:15 pm
6 Jun 14
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How many cals are you having on non fast days? Am finding the FBD is working for me because am tracking non fast days and sticking to 1800 cals which is around 250 cals less than most TDEE cals are giving me but what the mayo clinic calculator suggests. Someone posted a link to it elsewhere on this forum or you could google it.

detoxmanic

7:23 pm
6 Jun 14
Permalink

Here is the link
http://www.mayoclinic.org/calorie-calculator/ITT-20084939

Just double checked my TDEE on it and am now 1750 because lost 9lbs. I use completely sedentary option so that any exercise is a bonus.

Claydo

8:17 pm
6 Jun 14
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Mayo clinic gives me more cals than others. I think we can all kind of gauge from these sites how our own bodies respond so they are helpful.

I agree with detoxmanic that you should base it on the lowest activity type you might be. The MyFitnessPal app is a helpful resource too as it will store your most frequently eaten foods so planning and calculating every day’s intake is quick and easy.

Sassafrass0

8:26 pm
6 Jun 14
Permalink

I am using a combination of MyFitnessPal app and my Fitbit app (Fitbit tracks steps, sleeping patterns, activity minutes and lets you log water and calories – it bases calorie intake on goal for weightloss and activity level for the day) I try to have less than 1500 on non fast days. Mayo says 1700. I am not giving up just disheartened. Fast diet worked so well for me for a while and my body seems to be saying – ok I like it here – too bad.
Thanks for the input folks. 🙂

detoxmanic

9:23 pm
6 Jun 14
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I use MFP and fitbit too but I set my daily calorie allowance myself.

kindle

11:19 pm
6 Jun 14
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Hi there, you only eat 1200 on non fast days? So, you are really on a strict diet all week except for 1 day?? I dont think this is what Mosley intended. As for me, I lost a lot for the first 2 months, but I have been on a plataux for the last few weeks. I eat up to 1800 on non fast days which is supposed to be my TDEE. I guess this is too much, but I thought I was following the plan correctly. Now Im just maintaining. My 2 fasts are nearly 36 hours long on 450 cals, but this isnt enough it seems. Im a bit fed up now. Its not a good time to make any changes as Im off on a 2 week holiday on Thursday. I intend to be a bit careful about what I eat, but Im not going to ruin my holiday by feeling miserable. People talk about a set point. Well, mine seems to be 11 stone. I cant get below this no matter what I try. I will be back to trying weight loss after the holiday, but maybe I should try a new approach? Any suggestions please???

Claydo

6:46 am
7 Jun 14
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Hi Kindle,

That’s correct – I eat 1200 cals x 3 times a week, 500 cals x3 times a week and 1 day not counted. This was to shake up my loss ‘Beach’ variation for 6 weeks as I’d hit a plateau. I’ve just finished my 3rd week and have lost 6.5lb on this. My TDEE is 1537 cals!
My aim was to lose about 50lbs which should give me a healthy BMI. 41.5lbs lost to date. 3/4 more weeks of the Beach Fast ideas should see me reach target.

kindle

7:46 am
7 Jun 14
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WOW congratulations! You have inspired me to try harder. Maybe when I come home from hols I will try 3 days, or even 2 1/2 days fasting. You are eating 300 cals less than your TDEE on non fast days. So maybe I could try 1500 on my non fast days. I only have about 8 or 9 lbs to loose, but this is so stubborn. Plataus are a bitch!

PeterC

10:29 am
7 Jun 14
Permalink

Sassafrass0 – have a look at this video – it debunks some of the conventional wisdom.

http://www.metaboliceffect.com/weight-loss-plateau/

maja.joale

12:37 pm
7 Jun 14
Permalink

Hi, so I checked scale today& it shows 2 pound down, total 7 pounds in 3 weeks. Could be better, but Im in for it to blame, due to night out last week (alcohol is to blame actually not me;)
This week I did twice 40h fasts with 500cal in that 40h, I also did 24h fast with no calories. I ate only between 11am&7pm on non fast day. Did not count calories at all, just tried to eat healthy. 3 fast days is a bust for me, but wouldnt be able to count calories every day.
Still 8 pounds to go.

Beautiful life

11:57 am
8 Jun 14
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I am very new at this.But I think I will try to do 4:3.
I notice one thing if I get out of the house when feel hungry helps

detoxmanic

11:39 am
10 Jun 14
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Hi everyone – well annoyingly I have hit a bit of a plateau and no loss this week. Have stayed exactly the same…..though am suspicious of my scales weighing to the same xxx.2lbs as last Tuesday!

Was really doing well and on track to hit a stone in 6 weeks but think I may have to extend that to 7 or 8 weeks now!

2 of my non fast days last week were difficult to track due to being at a funeral (with really good sandwiches!) and a training course (where the only decent part was lunch!). However I had hoped the 3 fast days and a very careful weekend would have more than balanced that out.

detoxmanic

10:00 am
11 Jun 14
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And then the scales moved this morning after two fast days. Now sitting at 10lbs lost in just over 4 weeks 🙂 4 weeks, 2 days to be precise.

ply24mp

2:02 pm
11 Jun 14
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Since the first week in March, Detox. Down 24 pounds so far, goal of losing 40. I have been following Fast Beach as well. I have kept track on fast and non-fast days from the start, done 4:3 for a time, and basically always looking for tweaks to jump start weight loss. I am completely happy with the plan, but the scale gets stuck every so often!

Claydo

3:09 pm
11 Jun 14
Permalink

Some great achievements coming through on here, now. Well done to you all.

I had one of the ‘stuck’ weeks last week as even following the Fast Beach left me with only half a pound loss!!

I wanted to lose 42lbs originally but with only half a pound to reach that, I don’t like the fat I’m still left with so have moved the goalpost to lose another 10lbs and see how I look then. Hopefully, the exercise in doing will tone me up and make me look better, too.

Best of luck with staying strong all:)

janemac27

11:30 am
12 Jun 14
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Hi, I’m a newbie, and am doing the Fast Beach Plan as my neighbour has been on it and done really well. He’s encouraged me to jump in the deep end! I’m doing alternative days. I already can go a full day without having lunch as I’m out and about with my job. I usually realise about 3pm I’ve not eaten all day. However, I usually have my large Cappaccinos to keep me going. I’m having breakfast around 6.15am and dinner at 6pm. Today is the first day of the plan so fingers crossed I can stick it out 🙂

detoxmanic

4:04 pm
24 Jun 14
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How is everyone getting on?

Am in the the last of my 6 weeks on the beach plan and it has been tough to keep to my intended level of strictness. I can see why Mimi suggests just doing this for 6 weeks!

Sticking so rigidly to 1750 as a TDEE on non fast days has been hard but I have mostly managed to do so and continue with 3 fasts per week with 500 cals max.

I am in my final week of the 6 weeks and I gave myself a target of 14lbs in 6 weeks. Currently am on about 11lbs loss so not sure I will quite make my target next week but as coming up to that time of the month when the scales tend to be less kind happy to extend the deadline by a a few days!! In any event am very happy with my progress and the compliments have been getting.

I was planning to continue the ‘beach plan’ until my weekend away the first week in August but I think I might reassess my approach and increase my non fast day allowance a little by using a more generous TDEE calculator than the Mayo clinic one which is really giving me my BMR!

I still have around 40 to lose to get to a healthy BMI so this is something I will continue to do off and on until I get to goal but especially before and after holidays.

Claydo

5:04 pm
24 Jun 14
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Detoxmanic,

You are doing fantastically well.

I am continuing and have lost 7lbs in four weeks. I finish the Beach 6 weeks on the 5th July but think I will carry on as I think I can get into a more central area of my healthy BMI. Hoping to do this by the end of August. I am eager to work on a maintain eve plan that will feel less gruelling. I enjoy two fasts but three hurts

Claydo

5:05 pm
24 Jun 14
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Maintenance

Not – maintain eve!!!!

detoxmanic

5:46 pm
24 Jun 14
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Nice work Claydo!! and thanks 😉

An evening plan sounds good though – much less gruelling than all day 😉

I don’t mind the 3 fasts as long I do on weekdays but am on a back to back fast yesterday and today as have plans on Friday. Third time I have done and I cant wait to get home for my dinner. Also rather looking forward to breakfast tomorrow.

kindle

2:00 am
26 Jun 14
Permalink

Hi all, hope you are all well. I have just come back from holidays and a two week break from the 5;2. I had hit a plataux for several weeks, so I am hoping that the break will do me good when I move my body back into fasting on Monday. I need to start planning my first fast again so any hints and tips would be appreciated. This time round I am home in Ireland, and my previous fasts were carried out in Asia. So, the food is naturally very different and Im trying to preplan 500 cals Western style!!!

jojo58

6:40 am
1 Jul 14
Permalink

Hi guys,just checking in.
Still making good progress although last month interrupted by medication causing fluid retention. Down 5.5 lbs in June. Now on ADF for 6 weeks to kick it up more in preparation for holidays planned September and October. Doing loads of different exercises.
Finding social life a problem, too many parties, too many buffets. Still not drinking.

4 stone to go so sticking to 2 lb a week goal. I am now down nearly 4 stone in a year and feeling very good.

Well done to all of you with your quick weight loss. Long term I don’t like no cal 24 hours but it is definately effective. Prefer low carb, fresh fish and millions of veg plus spice. Tasty and filling. Have given up breakfast permanently and only have a good homemade spicy soup for lunch- yum. Berries and nuts deal with snacking very effectively, no limit on these for me. Enjoy and good luck.