Crediting calories burned on fasting days?

Giantsfan658
Giantsfan658 Posts: 2 Member
in Fitness and Exercise
On fasting days, should exercise calories be counted against the 500 calories for that day or is this cheating?

Replies

  • lulalacroix
    lulalacroix Posts: 1,082 Member
    I don't usually exercise on my fasting days 'cause it makes me too hungry. I don't think it would be cheating and would think you should eat them - or at least half of them to account for elevated calorie burns.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    You exercise when fasting?

    I think IF follows a TDEE approach so no I would imagine not
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    If you're doing 5:2 then I think they recommend not to exercise on your fast days
  • sijomial
    sijomial Posts: 19,809 Member
    edited July 2016
    5:2 (assuming that's what you are doing....) is two days a week at 500 cals (600 men) a day only, no extras.

    Adding more calories for exercise is a myfitnesspal thing and not the way 5:2 is set out.

    Yes you can exercise on fasting days but it may make you feel more hungry. It may make you feel lightheaded at first too. Build up slowly. Not everyone can do it so listen to your body. It does mean your training on the five normal eating days is at maintenance levels which can be good for performance. On the five normal days you can either do the TDEE method or the myfitnesspal method.

    It took me ages to go from very gentle exercise on a fast day being more than enough to fasted training feeling and performing just about the same as fed training.

    There's two 5:2 groups on here - worth joining.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    As a general rule, fasting days are 25% of TDEE (which they approximated to 500 calories for women and 600 for men). That would mean if you are eating back exercise you would eat back only 25% of exercise.

  • sijomial
    sijomial Posts: 19,809 Member
    "If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men."

    https://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

    It's a very simple protocol.

    Also...
    https://thefastdiet.co.uk/forums/topic/exercise-increase-calories-on-fast-day/
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    I've followed 5:2 and 8:16 protocols but in each case I've bent somewhat the rule to accommodate my own lifestyle.

    In both instances I've exercised* fasted and did not eat back those calories.

    *Mainly strength work but sometimes short, less than 45 mins running, cardio sessions. For longer cardio sessions I wold say that additional food would be recommended.

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