The FastDay Forum

Hi all,

I have been stupidly doing a bad diet and now i need help. For the past 10 weeks I have been eating 800 calories or less a day and lost a stone and a half. I didn't really understand about metabolism and the dangers of doing this until i looked into things this this week. I had been losing 2 - 3 lbs a week every week until about 2 weeks ago when everything stopped which led me to investigate what had happened. So it seems my body has gone into a starvation mode and has got used to living on 800 calories. So i really need help and advice on what to do next. I really want to try the 5:2 diet but don't know how i can increase my calories without putting on lots of weight. Should i start increasing them gradually week by week? If so by how much would you think? I'm so gutted i have ruined my metabolism I never knew you could do this.

Any helpful advice would be so much appreciated

[Moogie]

Wow, 800 cals is very low - but I'm glad to hear you know it wasn't a good idea, and hope this means it's not some kind of eating disorder.

I would suggest a gradual increase in calories, but do expect some weight to come back on as your body adjusts to a normal level of intake.

I expect there are some more nutritionally minded folk here who can advise as to what sort of foods you could add in to increase your calorie intake and perhaps minimise weight gain? However if your body is in starvation mode, from what I understand it will now try to cling on to anything you offer it.

Sorry you're in this situation, but be assured there is light at the end of the tunnel. It may take a little while to get your body back in the swing of things, and yes you may well regain some weight - but with 5:2 you can lose it again and in rather more healthy way!

[janeg]

WOW a stone and a half in 10 weeks is a lot. As Moogie says it's good that you realise that the way you've lost it isn't the best way. Hopefully peopel with a good grasp of nutrition will advise you. What I would add though is that it is likely that your weight loss would not have been sustainable and very likely to go back on plus more as soon as you start eating again. So, although you may increase while transitioning(is that a word?) from very low calorie to 5:2, it will come off again and this time stay off.
Keep asking on the board and we'll support you.

[carorees]

The way the feast/famine thing works, I think, is that if you feast after a famine your metabolism does increase as your body realises that the famine is over. I think that a slow increase in calories might not work as intended as the body would think it is just not quite such a severe famine. The best way to boost your metabolism is to eat a lot more.

So, I think you should immediately go back to eating normally for your height, weight, age and exercise level (use one of the online TDEE calculators to work out what this is). Keep the carbs down though as they will be stored as fat. Try to keep the diet balanced, so include fats (and ditch any low fat foods). If you keep carbs down and fats up your body will burn fat rather than store it. After 5 days to a week of eating a normal calorie intake, try a fast day. If you have been eating low carb your fast day will go really well as your body will already be good at using fat for fuel. Then go on to the 5:2 regime. You may put some weight on but don't worry, now you can introduce exercise to keep your metabolic rate high. Ideally, do some short high intensity exercise and long low intensity exercise and a bit of resistance work.

Good luck!

[Moogie]

Caroline, we are not worthy!

[janeg]

Caroline's amazing isn't she- so much knowledge so generously shared. National treasure of the board!

Have to say you're not the only one. There are people on here mixing a low calorie diet and fast days, so having a double whammy of calorie restriction and thinking they'll lose weight faster. They might, like you did but then find out it's not really very good for you.

Don't beat yourself up and do what Caroline says, even if it's scary.

Don't worry about gaining weight to start off with as it's MUCH better to be healthy and with this WoE, you can lose weight if you want to after stabilising your food intake.

Thank you all so much for your replies. Right I am on it! I haveto be healthy for my two little girls so if it means putting on a bit then so be it. I will work out a healthy calorie intake keeping to low carbs but high nutrition. Been feeling ridiculously tired so it will be nice to regain some energy. I think 1600 is probably enough for me as i have a pretty calm life style with no real exercise. I am 5 4 and weigh 8.13. Would this be ok to do on the feast days do you think? I have however just purchased the 3 day shred work out so hope i will do that pretty much everyday as its only 20-30 mins intensive work out a day.

[Betsysgr8]

You'll want to space your work-outs or make sure you are working different muscles with each days work out, muscles need time to recover. Drinking plenty of water will aid the muscle repair process and you will also show a temporary gain as the muscles hold the water while they are repairing.

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

I've posted this before and that time, the OP found it helpful. Ignore the weightlifting, it's the general principle of overcooking the weightloss that's the message here and also the better diet and look, even when weighing more.

I can see how it's done though. Gaining control, losing the weight and being successful at it is very alluring as a goal.

[carorees]

Put your info into this calculator:
http://iifym.com/tdee-calculator/

It asks you details about your activity. You can do it twice: once for days that you do exercise and once for days off...it will give you an idea of your requirements.

Be honest about the exercise! It gave the best results for me anyway.