Hi and welcome to the forum. I find that just fasting for 2 days a week has regulated my appetite (from week one). I'm very shocked that I'm eating a lot less on non-fast days without even trying. Good luck Dee
If you haven't fasted before why not just ease into it on 5.2? If it is manageable you can always increase your fasting days once your body adapts. It's good to be determined and enthusiastic, but on the other hand you could just be setting yourself up for failure and disappointment. Yet another failed diet... The appetite suppression kicks in on 5.2 as well, and although you don't say what your starting weight is I am presuming it's high? Quite a few forum members have a lot to lose and are losing it successfully and enjoying the 5.2 wol without the added stress of so many extra days fasting. if you are very overweight you probably didn't get there overnight so if weight loss is to be successful that won't be overnight either. for the journey ahead, however you decide to do it.
I do every 3rd day, or thereabouts. As long as there are 2 days fast in a week I am happy. But every third day, brings weeks which have three fast days in them. Grab a calendar and dot every third day and you will see what I mean. Its easy enough for me as I don't really have a social life at the weekends to work around. But most other people find it hard to fast at the weekends.
Start off easy and work your way up to the more aggressive forms of this WOE, if you feel the need to by then.
The most important aspect to this way of eating for me is its sustainability. I can continue to fast 2 or 3 days a week for the rest of my life, whereas being more restrictive than that would have put me off in the first month. I have tried 'alternate Day' fasting and the end result was about a 2oz a week improvement of weight loss. But it interfered with my family life so much it wasn't sustainable, not for a half pound a month extra weight loss.
I have a total of 140lb to lose, and have lost 40lb of it already
Doing the right thing isn't always popular. Doing the popular thing isn't always right.
The definition of insanity is doing the same thing, again and again and expecting a different result.
Started 5:2 in February 2013 at 281lb's, 20st 1lb, 127.45kg
I started on ADF and it was fine, then went to 4:3 as I wanted the weekends unrestricted. I didn't find it that difficult, all the same issues as just 2 days a week. Only thing I wouldn't do is two consecutive days.
Have a play with the Tracker as you might find that it won't make much difference for you but it does depend on lots of factors, so filter to see the results for your demographic.
Hi Joyce and Welcome I do 4:3 each week and I throw in sometimes one or two @ 16:8 So not quite ADF but very close And yes this WOL has readjusted my appetite definitely my meals are also bigger than they were but of course healthier choices now. Hope you enjoy it just as much as I do, and as you can see its working for me most definitely. Good. Luck : Sue.
Christmas member # 4 aiming for 90kgs ---------- ♣Low Carber 4 Life♣----------
I found that my appetite was self regulating from day one. I track calories on non fast days with my fitness pal and am often surprised at how healthily I'm eating, almost without trying. ( leaving aside the big chocolate muffin I had this morning!)
I do and much to my surprise I am not finding it too hard. In fact I seem to have got myself into a nice little routine. This is my second week only though. Once I have moved my BMI from obese to overweight(an interim goal!!) I hope to drop it to 4:3.
I do 4:3, so not quite ADF. I tried to switch to 5:2 a few times, but found it difficult to fast after having so many non-fast days. The rhythm of 4:3 suits me. In the beginning the hardest fast for me was the third day of ADF, and the easiest was the first; i.e., the weekly two consecutive non-fast days was key. At some point I'll probably switch to Julieathome's every third day approach.
Two mantras to live by: "Eat (real) food, not too much, mostly plants" Michael Pollan "Lose weight in the kitchen, gain health in the gym" Yoni Freedhoff