The FastDay Forum

Hi everyone!
I started 4:3 3weeks ago and have lost ....NOTHING ... I'm curious as to what everyone eats on their "feast days"?I must be overdoing it.I fast completely,ie; only water,black coffee and black tea for 24hours 3times per week and do weights/cardio 4-5 times per week...and everything as stayed the same-body fat%,water%,muscle% and BMI.. Any advice would be greatly appreciated ..think I might change to 5:2 looking at the stats!

I would love to help, but I am new too! Like you, I exercise a lot. I do quite a bit of weights and have found that while I have put lbs on (muscle density), I have lost inches. Maybe try measure yourself? Sorry, I couldn't be of more help x

Hi why are you not having your 500 caleries on fast days I think you should be !!!!! thats the general idea of the plan

I'm no expert here, but I think this WOE (way of eating) is just that and has been designed with a purpose.
For a start, to deny yourself any food for 3 days a week will put your body into starvation mode and it will conserve its supplies of everything.
I bet you limit yourself on feast days, too? For from overdoing the eating on those days, I bet you stick to about 1000 cals.

Aim, as advice suggests, for 500 or so on your fast days and push the boat out a bit on the feast ones (say 1500 cals)
Do you record your calories? My fitness pal is very good for this and you can record your exercise. You should also work out your Daily energy expenditure (TDEE) and these is a link somewhere on the resources bit.

This is only my insight, but just relax a bit. How much do you want to lose?

Hi Sharon,

I can only speak for myself but I tend to weigh myself every morning and I find I always see a loss the morning after a fast and it really discourages me from going OTT on feed days I do eat all the bad things I used to enjoy but in nowhere near the quantities I used to I have even found that i'm drinking less alcohol and if I know im going to be doing something that is on the bad side I tend to skip the other meals on that day to like yesterday was a feed day but I knew i was going out at night to an all you can eat place so I skipped breakfast and lunch (I'm finding skipping odd meals very easy since my body has got used to fasting).

Hope this helps

Rob

P.S I am also doing 4:3

[carorees]

Do you mean you fast for 24 hours and then have up to 500 cals or then eat normally? Have you been following the same exercise since before you started fasting. Did you measure your waist etc and had that changed? Although the existence of starvation mode is moot, the body can pull some funny tricks to compensate for under eating. The progress tracker shows no real benefit for 4:3 over 5:2.

I suggest you go back to basics: work out your TDEE for weight maintenance at your current exercise level and make sure that your feast days average that amount. Fast twice a week on non-consecutive days. Make sure that after your 24 hour fast you only have 500 cals before returning to normal (TDEE) eating the next day. Do this for another 4 weeks and see what happens.

Good luck.

Thanks for all the help!I think I definitely over eat on the non fast days...cake for breakfast!..With regards to the complete 24hour fasting I find it easier to not eat at all for 24hours..I'm afraid if I start I'll never stop!I am still doing same exercise as before I started.If I fast from 7pm Sunday night until 7pm Monday night then eat 500calories and go to bed,eat "normally" Tuesday /Wednesday,fast from 7pm Wednesday to 7pm Thursday then eat 500calories Thursday night and eat "normally" Friday Saturday and until I start fasting again Sunday evening at 7pm?
Really appreciate all the feedback!Loving this forum:))

Oh and I am trying to lose about 8-10 kgs.Current BMI is 25.9!

[carorees]

Ok, suggest you work our your TDEE and have a rough tot up of your feed day cals...you might find the answer there!

Will do,thanks:)