More than two fast days?
dottiestlottiest2015
Posts: 45 Member
Hi there I've just started the 5:2 diet and was really pleased with the first week. I'm finding the fast days, not easy but not a struggle either. I've got 80 pounds to lose and was wondering whether other people had tried 3 fast days of even alternate days? Thanks
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I have, on occasion, done an every other day fasting schedule. I initially started alternate day fasting, but quickly found it to be difficult to stick with. That was how I found 5:2. For me, 2 days a week is easy to integrate into my weekly schedule and I have my FD's planned when I won't be able to have lunch with friends or something else that comes up. If the week is open, I will do an alternate day schedule to speed things up, but this is the exception and not the rule. At least for me
. I've tried to make Intermittent Fasting as realistic as possible to my lifestyle. I've never had this much success with any other diet, so I want to make sure I keep it as realistic as possible to maintain in the long run. Good luck finding what works best for you!! 0 -
I have done 3 days last week and intend to do 3 days this week to as I have had a really bad weekend!! I did Monday Tuesday and Friday last week. I entend to do Tuesday Thursday and Sunday this week. However I found when I did consecutive days last week I had to use a little more calories on the first day so I had 650 calories on the Monday and 500 on the Tuesday as I knew if I didn't have a bigger tea I wouldn't have been able to get through the Tuesday. Whatever works for you though xx0
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You can do every other day or 3 days a week. You can switch between 5:2 / 4:3 / EOD as you wish.
Just remember that the deficit on a fast day is between 1000 and 2000 cals (1/3-1/2lb). So you won't melt away, but your losses will be a bit bigger.
My advice is don't hurry too much. I do understand you wanting to, but if you overdo the deficit, it could lead to overeating on normal days or to another form of self sabotage.
I had about 65 lb to lose when I started. Lost a total of 8kg in the first two months, then 4kg in the next two and so on. 29kg in 14mth. And have been working on the last 3kg for a year...Ok not as strict anymore, but you get the picture.
You didn't gain it over night. ..0 -
You can do every other day or 3 days a week. You can switch between 5:2 / 4:3 / EOD as you wish.
Just remember that the deficit on a fast day is between 1000 and 2000 cals (1/3-1/2lb). So you won't melt away, but your losses will be a bit bigger.
My advice is don't hurry too much. I do understand you wanting to, but if you overdo the deficit, it could lead to overeating on normal days or to another form of self sabotage.
I had about 65 lb to lose when I started. Lost a total of 8kg in the first two months, then 4kg in the next two and so on. 29kg in 14mth. And have been working on the last 3kg for a year...Ok not as strict anymore, but you get the picture.
You didn't gain it over night. ..
Thank you for this, very sound advice. And the others too. I'll give it ago 3 days I think. It's working already, my appetite on off days is so much smaller!
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Flumi, it sounds like you've been at this a while. I have found this way of weight loss to be slow and steady. I initially went into it hoping for quick and dirty, but I have found it to be the opposite and it hasn't been painful at all. I believe this is why it has been successful for me. Consistency is key and with other weight loss programs, I am able to follow them for a while, but then fall of the wagon. Not so in this case. Have you found the same to be true?0
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Flumi did you exercise too. I have 65lb to lose but am i0
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Wrong in wanting to lose it in under 12 months?0
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@flossyruby1 : since May 2013 and in for life. I was overweight / obese all of my life even during early childhood. My BMI went up to 39 at one time. When I started with 5:2 it was around 35. I have now been in my healthy BMI range (23-24) since Jan 2014 and am 46. So 5:2 and I are best buddies and I'm in it for life, because I still love food and it helps me level out any high days I tend to have. It's my tool and works well for me.
@aniqa109: Diet and cal deficit for weightloss....exercise for fitness and strength. Yes, I combined 5:2 with exercise, but I ate alot of those exercise cals back. 65lb in under a year is alot. Can it be done? Probably. Will you be happy doing it? Only you can know that. I'm not happy on too high of a deficit. I'm not happy on daily restriction. Thus slow and steady as well as the cal cycling of 5:2 was perfect for me.
Whatever any of you do...don't do anything too radical. It's a lifestyle change not a short term diet. Short term dieting in whatever form leads to yoyoing. It has to be sustainable for a very very long time. 5:2 helped me lose, while being strict with my TDEE on non fast days. 5:2 helps me maintain without being to strict on non fast days. ;-) Because I'm a shortie that can eat 2000-2500cals a day, no prob....but the scale would go up without the fasts.
And as far as exercise goes...do something you find fun! I jog, swim, bike, rebound, circuits, bodyweight, dumbbells, horse back ride, walk, hike etc....I love the variety and I love every one of those activities, but would get bored doing only one of them 4-5x a week.
My wisdom of the day
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Flumi, I am also 46 and in it for life. I've struggled with my weight for as long as I can remember, so to have found a way to lose it has been sort of surreal. I still wake up sometimes and think I've dreamt my weight loss. I couldn't agree more with your comments about this way of eating, exercise, and general take on things. Congrats on finding success!!0
