fasting one day a week?
shw112
Posts: 60 Member
I have had some success in the past with the 5-2 diet (where you eat only 500 calories two days a week) and I was going to give it another go but then I thought that it might be easier to have one day where I just cut out food altogether (allowing myself unlimited coffee, tea and water). I figured this would mean I would have the same overall deficit for the week but I’d only have to do it for one day instead of two. Is this a completely awful idea or has anyone else tried this and had success?
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Replies
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For me personally, it's a good way of setting up a pattern of overeating the other days. I need a reasonable amount of food, every day.22
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I would find it impossible to function if only having caffeine and water on an empty stomach. I can't inflict that level of hanger on the people around me, personally!10
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I also considered back when I did 5:2. If you are considering it because the 2 VLC days are hard to endure, then it is likely a bad idea. If they aren't hard to do, it would certainly work and one day a week isn't unhealthy (some studies say the opposite). I couldn't do it regularly. I put off most of my calories until dinner on the VLC days to make it easier to go to bed without feeling starved and just the day was tough. I couldn't handle 5:2 for very long and I was also abusing it and eating at a deficit on other days and ending up with an unhealthy overall deficit.
But in the end, the math is all that matters as long as you aren't doing enough days in a row to be unhealthy.3 -
As a personal preference, I do it maybe once a week. 48 hours has been my Max.6
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I have had some success in the past with the 5-2 diet (where you eat only 500 calories two days a week) and I was going to give it another go but then I thought that it might be easier to have one day where I just cut out food altogether (allowing myself unlimited coffee, tea and water). I figured this would mean I would have the same overall deficit for the week but I’d only have to do it for one day instead of two. Is this a completely awful idea or has anyone else tried this and had success?
Don't see how you would have the same weekly deficit unless you are eating a tiny, tiny amount of calories?
5:2 with a "typical average" female TDEE of 2000 creates a weekly deficit of 3000 cals.
Eating nothing one day a week just creates a 2000 deficit.
Having one fasting day a week isn't by itself awful health-wise but it depends what you are doing the other six days of the week.
(No I didn't try it, I did the regular 5:2 eating pattern to lose weight with 5 days at maintenance and two days restricting to 600 cals which personally I found easier than the usual everyday deficit.)3 -
I have had some success in the past with the 5-2 diet (where you eat only 500 calories two days a week) and I was going to give it another go but then I thought that it might be easier to have one day where I just cut out food altogether (allowing myself unlimited coffee, tea and water). I figured this would mean I would have the same overall deficit for the week but I’d only have to do it for one day instead of two. Is this a completely awful idea or has anyone else tried this and had success?
Don't see how you would have the same weekly deficit unless you are eating a tiny, tiny amount of calories?
5:2 with a "typical average" female TDEE of 2000 creates a weekly deficit of 3000 cals.
Eating nothing one day a week just creates a 2000 deficit.
Having one fasting day a week isn't by itself awful health-wise but it depends what you are doing the other six days of the week.
(No I didn't try it, I did the regular 5:2 eating pattern to lose weight with 5 days at maintenance and two days restricting to 600 cals which personally I found easier than the usual everyday deficit.)
Perhaps they are only shooting for under 1lb per week loss8 -
@angelsjaI have had some success in the past with the 5-2 diet (where you eat only 500 calories two days a week) and I was going to give it another go but then I thought that it might be easier to have one day where I just cut out food altogether (allowing myself unlimited coffee, tea and water). I figured this would mean I would have the same overall deficit for the week but I’d only have to do it for one day instead of two. Is this a completely awful idea or has anyone else tried this and had success?
Don't see how you would have the same weekly deficit unless you are eating a tiny, tiny amount of calories?
5:2 with a "typical average" female TDEE of 2000 creates a weekly deficit of 3000 cals.
Eating nothing one day a week just creates a 2000 deficit.
Having one fasting day a week isn't by itself awful health-wise but it depends what you are doing the other six days of the week.
(No I didn't try it, I did the regular 5:2 eating pattern to lose weight with 5 days at maintenance and two days restricting to 600 cals which personally I found easier than the usual everyday deficit.)
Perhaps they are only shooting for under 1lb per week loss
The maths still don't work out "to create the same overall deficit for the week".
2 days a week at a quarter of TDEE is a weekly deficit of a day and a half of TDEE.
1 day a week eating nothing is a weekly deficit of one day TDEE.7 -
sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days10
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sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days
Don't do that I'm on 1230 Cal's on none active days and it's hard enough without adding in a whole day without food. I would want to eat all the things the day after 0 Cal's6 -
sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days
5:2 is a seven day eating plan and your proposed plan does not follow it for even one day of the week. I don't know why you mentioned "giving it another go" when you clearly aren't.
I think your plan is a really bad idea considering 1200 + exercise calories is the lowest this site will go and you are planning on further under-cutting that minimum.
1200 must be a considerable deficit so you already have a load of leeway.
Speeding up the process is another way of saying crash diet.15 -
If you find it easier to just not eat as opposed to eating just a little, then fasting one day might work for you in in the context of weekly calories. However, without knowing your current weight and target weight, I would be concerned that at 1200 calories daily plus one fast day you are not eating enough to fuel your sedentary activity, let alone any exercise on top of that.
edited because maths - Make that you are undereating at that rate period, since your daily calories would be under 1200. Not smart.2 -
I did do something similar for several months. Mondays were my "low day" at ~750kcal. I also saved calories for a "high day" on Sunday. I had no problem getting through Monday, but I did feel peckish and low energy on Tuesdays. The biggest difference between what I did and what you're contemplating is I was only shooting for 0.5lb/week loss, so my deficit wasn't nearly as steep as yours the other days. I agree with the comments that your plan sounds like a crash diet.
I appreciated the caloric variety at the time, but ultimately, I found I do better with a more even intake. On the whole, less binge risk. 2lb/week loss is hard no matter how you arrange the calories. It's really only appropriate for folks with a lot to lose. How much do you have to lose, OP? You will save yourself time, effort and anguish in the long run by picking an appropriate rate of loss/calorie goal in the first place.2 -
Look up lyle McDonald, he talks about it some.2
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sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days
I don't have any feedback on the fasting plan, as I've never attempted to not eat for that long. But it is not healthy to aim to lose more than 2 lbs per week, unless you are very obese. Even 2 lbs per week is very aggressive.
Set a realistic and healthy goal, then you can look at your calories weekly rather than daily. If you can fast for a full day and not experience energy or appetite problems that lead you to over-eat in response, I don't see anything wrong with it. If you have any blood glucose issues, or any medical conditions really, I would check with my doctor before fasting for a full day.4 -
sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days
That's not what 5:2 is. You're supposed to eat at maintenance for five days every week.9 -
As background my start weight was 204 pounds, current is 165 and my goal is 140 (I'm 5 ft 10).
I am aware that fasting one day a week and only eating 1200 a day does sound aggressive, but since I absolutely suck at sticking to the 1200 limit i almost inevitably end up going over it by quite a significant number of calories at least one day a week, so I think that a one day fast would probably compensate for that. Also a fast day would probably not actually be 0 kcal, seeing as i will be having coffee with a splash of milk (i absolutely cannot drink my coffee black despite my best efforts) and sugar free fruit squash which is about 10kcal a glass.1 -
As background my start weight was 204 pounds, current is 165 and my goal is 140 (I'm 5 ft 10).
I am aware that fasting one day a week and only eating 1200 a day does sound aggressive, but since I absolutely suck at sticking to the 1200 limit i almost inevitably end up going over it by quite a significant number of calories at least one day a week, so I think that a one day fast would probably compensate for that. Also a fast day would probably not actually be 0 kcal, seeing as i will be having coffee with a splash of milk (i absolutely cannot drink my coffee black despite my best efforts) and sugar free fruit squash which is about 10kcal a glass.
You're currently a normal BMI, aiming for a low-normal BMI. 1/2 pound per week should be your goal. The days of losing 2 pounds a week are over (healthily and sustainably).
Maybe you wouldn't be as likely to go significantly over if you weren't restricting so heavily the rest of the time. I honestly do not think restricting further is advisable in your situation. In fact, I'm relatively sure it's a recipe for more frustration.9 -
As background my start weight was 204 pounds, current is 165 and my goal is 140 (I'm 5 ft 10).
I am aware that fasting one day a week and only eating 1200 a day does sound aggressive, but since I absolutely suck at sticking to the 1200 limit i almost inevitably end up going over it by quite a significant number of calories at least one day a week, so I think that a one day fast would probably compensate for that. Also a fast day would probably not actually be 0 kcal, seeing as i will be having coffee with a splash of milk (i absolutely cannot drink my coffee black despite my best efforts) and sugar free fruit squash which is about 10kcal a glass.
If you know you're going to go over, why not raise your calories, eat them consistently, and plan to lose 1 lb/week? I'd just worry that you'd be setting yourself up for failure and inaccuracy and then how will this translate to maintenance when you're done losing? Do you plan on overeating during the week (over your maintenance cals) and then not eating for a day for the rest of your life? Once you lose, your calorie needs will be lower to maintain your weight, so fasting for a day could potentially only save you ~0.5/lb of weight gain, which depending on your habits may not be enough.3 -
As background my start weight was 204 pounds, current is 165 and my goal is 140 (I'm 5 ft 10).
I am aware that fasting one day a week and only eating 1200 a day does sound aggressive, but since I absolutely suck at sticking to the 1200 limit i almost inevitably end up going over it by quite a significant number of calories at least one day a week, so I think that a one day fast would probably compensate for that. Also a fast day would probably not actually be 0 kcal, seeing as i will be having coffee with a splash of milk (i absolutely cannot drink my coffee black despite my best efforts) and sugar free fruit squash which is about 10kcal a glass.
Considering you are in the healthy weight range for your height and have 25 lbs you would like to lose, you should be aiming for 0.5lbs - 1 lb per week. I plugged your stats into a TDEE calculator, and even assuming sedentary. your TDEE is @ 2,000 calories, which means you would be aiming for at least 1500 cals per day, or 10,500 cals per week. If we figure 100 random calories on your fast day, that means you should be eating 1,700 cals the other 6 days.
You're an adult, you can undereat if you want. But you are making it much harder than it needs to be, making it more likely you will start to feel fatigued and moody, and will be sacrificing way more muscle mass than you should want to if you actually manage to hang on and eat so little. You suck at sticking to a 1200 calorie limit because it is way too low for you. Finding some balance rather than aiming for an extreme and occasionally having a blowout to compensate might be something to consider. Best of luck.8 -
As background my start weight was 204 pounds, current is 165 and my goal is 140 (I'm 5 ft 10).
I am aware that fasting one day a week and only eating 1200 a day does sound aggressive, but since I absolutely suck at sticking to the 1200 limit i almost inevitably end up going over it by quite a significant number of calories at least one day a week, so I think that a one day fast would probably compensate for that. Also a fast day would probably not actually be 0 kcal, seeing as i will be having coffee with a splash of milk (i absolutely cannot drink my coffee black despite my best efforts) and sugar free fruit squash which is about 10kcal a glass.
You're currently a normal BMI, aiming for a low-normal BMI. 1/2 pound per week should be your goal. The days of losing 2 pounds a week are over (healthily and sustainably).
Maybe you wouldn't be as likely to go significantly over if you weren't restricting so heavily the rest of the time. I honestly do not think restricting further is advisable in your situation. In fact, I'm relatively sure it's a recipe for more frustration.
this is excellent advice OP5 -
IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
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CarvedTones wrote: »IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
I know that my BMI is technically within the healthy rage, but I find it hard to trust that result when looking in the mirror I can just see that I have a lot of excess weight. Some days I feel so huge i honestly can't understand how my weight could be categorised as 'healthy'. I'm not sure whether or not this is just a result of being overweight for my entire adolescence and having something of a warped body image, or whether the whole BMI thing is just way too generalising to take into account all body types.0 -
Do you lift weights? I suspect a proven progressive weight lifting program will get you the body you are wanting, not more weight loss.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p15 -
CarvedTones wrote: »IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
I know that my BMI is technically within the healthy rage, but I find it hard to trust that result when looking in the mirror I can just see that I have a lot of excess weight. Some days I feel so huge i honestly can't understand how my weight could be categorised as 'healthy'. I'm not sure whether or not this is just a result of being overweight for my entire adolescence and having something of a warped body image, or whether the whole BMI thing is just way too generalising to take into account all body types.
The mirror is a lying *kitten* sometimes. Particularly if you have underlying body image issues, do not trust it. @quiksylver296 advice about lifting is excellent! It will serve the dual purpose of giving you something to focus on besides weight loss while also improving your body composition and appearance.3 -
CarvedTones wrote: »IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
I know that my BMI is technically within the healthy rage, but I find it hard to trust that result when looking in the mirror I can just see that I have a lot of excess weight. Some days I feel so huge i honestly can't understand how my weight could be categorised as 'healthy'. I'm not sure whether or not this is just a result of being overweight for my entire adolescence and having something of a warped body image, or whether the whole BMI thing is just way too generalising to take into account all body types.
You cant trust the mirror. Seriously, I allowed myself to get to a BMI of 18 before I figured that out, it took seeing photos of me (that I didn't initially realize were me) before it clicked that I was very thin. It's been hell trying to come back from that with a disappointing lack of muscle mass. I still struggle with the mirror, but have found other accomplishments help me refocus on health. First it was my running pace, but now it's how much I can lift. Bonus is that with lifting my body is so much firmer (less "squishy" on the waist and thighs) even though I've re-gained about 7lbs. For now, you need to accept that what you're seeing is almost certainly vastly different than what others see, and find a heathy alternative to focus on. I highly recommend strength training personally, the link provided by quiksylver is an awesome resource.8 -
I think a maintenance break would be good for you with a focus on recomp.7
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CarvedTones wrote: »IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
I know that my BMI is technically within the healthy rage, but I find it hard to trust that result when looking in the mirror I can just see that I have a lot of excess weight. Some days I feel so huge i honestly can't understand how my weight could be categorised as 'healthy'. I'm not sure whether or not this is just a result of being overweight for my entire adolescence and having something of a warped body image, or whether the whole BMI thing is just way too generalising to take into account all body types.
I think weight lifting would help get you the body you want and yoga help you get more comfortable in your body. More likely yoga studio yoga rather than yoga classes at a gym as the focus tends to be different in different venues.
You could also look for a referral to talk to someone about body dysmorphia to get you a reality check.7 -
sorry my maths was a little off. I am hoping for at least 2 pounds a week, and would still only be eating around 1200 calories on the other days, but fasting one day a week would obviously speed up the process and allow for some leeway if I ended up going over on any of the other days
As others have said, 2 pounds per week is way too aggressive a goal for someone your height and weight.
Here's more on why 1200 calories is a bad idea for most women (not to mention tall women like you.)
https://www.aworkoutroutine.com/1200-calorie-diet/
I think fasting one day a week is just going to make things worse for you.6 -
CarvedTones wrote: »IMO, trying to lose a pound a week when your BMI is already under 25 is probably too aggressive to be very healthy and won't help you with knowing how to eat when you stop losing. You are trying to lose at more than double that rate. You are proposing averaging under 1200 calories a day, which is something that can get threads shut down if it is perceived that anyone is promoting that idea. This is a very bad plan; you need to slow down the rate of loss. Why do you feel like you need such a low target?
I know that my BMI is technically within the healthy rage, but I find it hard to trust that result when looking in the mirror I can just see that I have a lot of excess weight. Some days I feel so huge i honestly can't understand how my weight could be categorised as 'healthy'. I'm not sure whether or not this is just a result of being overweight for my entire adolescence and having something of a warped body image, or whether the whole BMI thing is just way too generalising to take into account all body types.
You cant trust the mirror. Seriously, I allowed myself to get to a BMI of 18 before I figured that out, it took seeing photos of me (that I didn't initially realize were me) before it clicked that I was very thin. It's been hell trying to come back from that with a disappointing lack of muscle mass. I still struggle with the mirror, but have found other accomplishments help me refocus on health. First it was my running pace, but now it's how much I can lift. Bonus is that with lifting my body is so much firmer (less "squishy" on the waist and thighs) even though I've re-gained about 7lbs. For now, you need to accept that what you're seeing is almost certainly vastly different than what others see, and find a heathy alternative to focus on. I highly recommend strength training personally, the link provided by quiksylver is an awesome resource.
Very very true.
I hate my current weight, because it doesn't feel like my body, and I hate what I see in the mirror. But I know *cognitively* that my chest/waist/hip measurements are where they were when I went on a big shopping spree 10 pounds ago (I generally have five pounds between sizes), and I know that when I see my legs in a mirror/window while walking to work or around, I'm really shocked that they're my legs, because they look smaller than I think they are.
I'm easily within a healthy BMI range, but I hate everything about my weight. I've actually got a non-written agreement with two of my physicians that even with my attempt to get my weight closer to where I like it, I'm not "allowed" to go beyond a BMI of 20. (Well, the one says BMI 20, the other is OK with "upper teens" for a specific weight, so... I figure somewhere in that ballpark.)
The mirror lies. It's why I hate that people say "oh, just go on what you see in the mirror". For those of us with body dysmorphia, what the mirror says will never be good enough.
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I do 36-40 hours sun- evenings until Tuesday morning so really just Monday I don’t eat anything at all. For me it works and it’s a great reset if I over indulge on the weekend.0
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