5:2 Diet, do exercise calories count on 500 days?
meechi53
Posts: 195 Member
I'm trying this method, Doing 500-550 2 days then I have 1850-1900 on non-"fasting" days. (Should I do 2000 as recommended or not?)
Today's my first 500 calorie day but I've burned 288 calories in a workout today. Do I add those back into my 500 or "Save" them for a non 500 day.
On the "regular" days do we add in the exercise calories and eat them back or just leave it?
Thanks!
Today's my first 500 calorie day but I've burned 288 calories in a workout today. Do I add those back into my 500 or "Save" them for a non 500 day.
On the "regular" days do we add in the exercise calories and eat them back or just leave it?
Thanks!
0
Replies
-
No it's just 500 cals (for women, 600 for men) on the fasting days and no extras. You don't save exercise calories for another day or add them to your 500.
On the five "normal eating days" the calorie counting version of 5:2 would have you eating at your maintenance level. So either get that from a TDEE calculator (there's one on the thefastdiet website) or do the MFP eat back exercise calories method. Over time they should work out roughly the same.
Where did you get your 2000 cal recommended number from?
1 -
When I did 5:2, I used the 2 as rest days...there was no way I was going to be able to work out AND only eat 500 calories a day, and for me, I wanted them to be true 500 calorie days. I also did them in a row. I ate my MFP deficit on non-fasting days. If I ran or biked, I'd eat 75% of those calories back.
But I think the plan is modifiable, so I don't see the harm in eating back exercise calories to net 500/day on those two days. As far as non-fasting days...you're actually supposed to eat at your maintenance (so whatever a TDEE calculator or MFP calculates as maintenance for you).0 -
Thanks! I didn't think I was supposed to eat them back, but wanted to make sure. The 2000 comes from the book/website on the subject.0
-
I'm trying this method, Doing 500-550 2 days then I have 1850-1900 on non-"fasting" days. (Should I do 2000 as recommended or not?)
Today's my first 500 calorie day but I've burned 288 calories in a workout today. Do I add those back into my 500 or "Save" them for a non 500 day.
On the "regular" days do we add in the exercise calories and eat them back or just leave it?
Thanks!
I think of regular days as maintenance. Google your TDEE (total daily energy expenditure): http://scoobysworkshop.com/calorie-calculator/
If 1850 or 1900 is less than your TDEE, then I would definitely be eating exercise calories back.
I tried 5:2, never quite got the hang of 500 calorie days. Now I eat lower during the week and maintenance on weekends. On 5:2 my 500 calorie days were rest or light yoga days.0 -
Then that's 2000 TDEE - your exercise is already factored in.0
-
No, you don't weat them back.
I do complete 24hrs fast during the two days. I've found it's much easier than teasing myself with 500 calories.0 -
I used 2 different TDEE Calculators, scooby site said 1972 and the fast diet TDEE said 1768. Both figured WITHOUT exercise (Sedentary). How can they be 200 different? I guess I'll stick with 19000
-
If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.0
-
I used 2 different TDEE Calculators, scooby site said 1972 and the fast diet TDEE said 1768. Both figured WITHOUT exercise (Sedentary). How can they be 200 different? I guess I'll stick with 1900
Did you put in your true activity level?
If you exercise then you must put that in the TDEE calculator!
(Different sites use a few different formulae - hence the different numbers.)
Is this you?
Activity levels
Sedentary :
Little or no exercise. This level is for someone who does not or cannot incorporate exercise into their daily life (eg drives rather than walks, takes the lift rather than the stairs, has a desk job or restricted mobility).
If you want to follow the MFP method of eating back exercise calories on the day then use this site to set your five day level.
If you want to use the TDEE same day every day method them put in your true activity level.
0 -
TimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
How is it dangerous to exercise without eating properly?0 -
I do moderate exercise 4x a week, so based on that, Fast Diet said 1973, Scooby said it was 2340. MFP says my maintenance is 1930.0
-
Ironandwine69 wrote: »TimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
How is it dangerous to exercise without eating properly?
People who are doing regularly burning a lot of calories with activity and not accounting for it in their calorie goal aren't going to be getting enough to eat. Over time, this can result in health problems.1 -
That was the first question I asked when it was first explained to me and was told: "no".
Obviously that means "fast" days are rest or active recovery days for me. Truthfully, I have yet to make it a full 36 hours except for once, and it was someone else's fault.1 -
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise1 -
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise
I did my workout this morning, and I feel fine. I just ate "brunch" of an egg white omelet with onion and cilantro, and a piece of toast with a pat of butter. 155 calories total and I do feel like I've eaten enough so far today.
I'm also not doing my 500 calorie days consecutively. My 2nd 500 day will be a non-workout day. I'll do "normal" tomorrow and 500 again on Wednesday. The next week I may take my 500 calories days to Monday and Thursday.
0 -
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise
I'm not referring to exercising fasted (I do this regularly), I'm talking about *never* accounting for the calories burnt through activity and therefore creating an unhealthily large deficit. But it's possible that I misunderstood what situation was being discussed. If I did, I apologize.0 -
I do moderate exercise 4x a week, so based on that, Fast Diet said 1973, Scooby said it was 2340. MFP says my maintenance is 1930.
Remember MFP is saying 1930 + exercise calories is maintenance, and the MFP activity setting doesn't include exercise.... This is why it's unwise to hop about from one method and calculator to another - you just get lost in a mess of conflicting numbers!
In the end pick a method, pick a number, try it for a month and adjust based on actual results.
All these calculators just give you a start point.0 -
janejellyroll wrote: »
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise
I'm not referring to exercising fasted (I do this regularly), I'm talking about *never* accounting for the calories burnt through activity and therefore creating an unhealthily large deficit. But it's possible that I misunderstood what situation was being discussed. If I did, I apologize.
Totally agree with you. The way some people seem to regard exercise as some sort of weird "bonus calories" I find an awful mind-set.2 -
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise
But you're not. Not really. Granted, you probably topped off your glycogen the day before, but the rest of the carbs are already on their way to being stored as fat. If you were to put in a significant amount of exercise on a low calorie day, most of that energy would be coming from the stored glycogen and there would be very few carbs in your gut to decrease the rate at which it is used. 300 calories is well the point at which people should be concerned, but all the best practices about eating when you exercise should still be observed. To not do so would be to put yourself at some major health risks.0 -
Sorry but that's actually wrong - you store enough glycogen for roughly two hours hard exercise, plus some of your exercise calories comes from fat anyway.TimothyFish wrote: »
@TimothyFish @janejellyrollTimothyFish wrote: »If they don't, I would say you probably shouldn't be exercising on those days. (Though 288 calories probably isn't enough to worry about.) It can be dangerous to exercise without eating properly.
No not really. Don't forget you are coming into the fast day fully fuelled from eating at maintenance on the other days.
5:2 actually gives a very moderate weekly deficit if done properly.
Fasted exercise can take a while to get used to (it did for me) but people are carrying plenty of fuel to get them though moderate exercise
But you're not. Not really. Granted, you probably topped off your glycogen the day before, but the rest of the carbs are already on their way to being stored as fat. If you were to put in a significant amount of exercise on a low calorie day, most of that energy would be coming from the stored glycogen and there would be very few carbs in your gut to decrease the rate at which it is used. 300 calories is well the point at which people should be concerned, but all the best practices about eating when you exercise should still be observed. To not do so would be to put yourself at some major health risks.
I frequently cycle hard for 2 hrs on just water and 3 hrs with a very small top up of fuel.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.7K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 176K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 23 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions