The FastDay Forum

I very much like this topic and approach it similarly to @FatDog

I am strict on Monday and since Christmas (when I reached my goal), a half-hearted attempt on Thursday. What that means for me is coffee with frothed milk for breakfast that day, gym session followed by two boiled eggs or a protein shake (the only one I drink during the week), no lunch or only salad leaves with smoked salmon, and then low cal dinner at night. I'd probably end up with 800 calories but don't add it up. Friday is my weigh-in day for the tracker so I am aware of not eating too much on Thursday.

On other days I drink lots of water, don't snack as much as I used to, eat less refined carbs, but still enjoy pasta, couscous and rice dishes, just less of it. I drink same amount of wine except on Monday and Thursday. Increased my exercise a bit too but I don't feel like I am on a diet. Except on Monday afternoons at about 3pm...

One possibility for you to try in terms of focus is that 16:8 routine where, say, you maintain an 8-hour or less eating window during the week and relax on weekends. It gives you that nice solid hungry feeling (isn't it beautiful how you begin to enjoy that feeling, or is it just me?) 5 days a week but it doesn't create big caloric deficits on single days that need to be made up lest you lose too much weight.

Not sure, something to consider.

It's interesting to me that so many people have independently come to the same approach (at least partially) as the Varady book: same number of fast days, but more cals on fast days. I suspect for a lot of people this looks like 16:8, since they would opt for lunch and dinner.

It's interesting to me that so many people have independently come to the same approach (at least partially) as the Varady book: same number of fast days, but more cals on fast days. I suspect for a lot of people this looks like 16:8, since they would opt for lunch and dinner.

I intend to keep one fast day a proper fast day (less than 540 in my case) but a litlle bit more flexibility on the second day, IF the scales are showing me a number below 69.5kg that day. I do weigh daily and don't want to see a '70' on the scales, except on Monday, my fast day. Let's see if this works six months from now.

Very interesting thread. I'm in maintenance mode now and am continuing with 5:2 for health benefits. I too find the idea of fasting just one day a week not frequent enough to reap perceived benefits. My only concern is continuing to lose weight on 5:2 even if I increase my fast day calories to more than 500 (eg to 1000). My appetite has so reduced that I simply cannot overeat on my non-fasting days. Time will tell... Perhaps I should start a maintenance journal on here.

Hiya

Congrats on nearing goal! I haven't really set a goal but over the last couple of months I have been hovering around 9st, sometimes under by a pound or two, sometimes over. I have been doing 5:2 all the way through and I think I'm maintaining rather than losing on 5:2, mainly as I eat too much at weekends and on other non-fast days. It's very easy to do!

I suppose I'd like to be a few pounds lighter so the theory is that I'll tighten things up for a few weeks and hopefully get there (maybe slip in the odd third fast a week) but I'm not too worried, as long as I can still get in to my new size 10 skinny jeans (which are actually quite tight!!)

So, just do what works for you - I don't count calories on fast days or non-fast days, for me that would feel too restrictive and I'm trying to get an intuitive feeling for the 'right' amount to keep me at the weight I want to be. Some people would continue to lose on 5:2 - sadly this is not a problem for me, or at least it's a problem I'd like to have for a few more weeks!

Apart from the fact i have that extra fast day, your situation is like mine. I dont count the calories on any day and that probably explains my slower than average weight loss but a definite trend to reaching my goal.

Have you tried adding another day to your week for fasting @greenmonster? Even just for a month

Well I had intended to do 4:3 this week but woke up SOOOO hungry today that I've caved and eaten 2 home made oaty choc chip cookies - I can tell myself they are healthy because they are full of oats and all 'natural' ingredients but lets face it it's curtains for today's fast. When I think about it, 4:3 just seems too much for me - 3 days a week where you are pretty much ravenous all day? Nein Danke! I think the way to go for me is pretty much how I've been doing it - fasting mon & weds (or mon & thurs), having a low cal day on Fridays and not worrying the rest of the time. I've been overeating at weekends and probably overdoing the carbs too, so if I stick to the pattern of fasts and just be more mindful about what I shovel in on non-fast days, then hopefully that will do the trick.

And Bssh - how I wish I could no longer overeat! Yes I can often end up feeling uncomfortable after a large meal but I am still fully able to consume the food! Eyes literally are bigger than my stomach. Sadly the threat of losing too much weight on 5:2 is not going to be an issue with me!

I moved to maintenance even before I'd hit my target (well, I had hit it, just not on an official weigh in day... and it was pre-Christmas, so I knew I wouldn't see it again for a while) but knew that I was close enough to my target to start finding my way to an ongoing stable weight around my target number, without letting that number become too significant.

I'm at my target now and have been continuing on 5:2. So, like you're suggesting, I will continue with the structure that 5:2 gives me and also the leniency it gives me on the 5 days - I know how manageable that is. Having said that, if I continue to lose weight, I will play around with different combinations - like alternate 5:2 / 6:1 weeks. 16:8 is another option in the toolbox.

Isn't it empowering to have so many options to manage our weight and still enjoy our food?!

I'm feeling very tentative about this new maintenance mode, but quietly excited and confident that I've finally found the tools to manage it.

All the very best to you Juliana!

It's interesting to me that so many people have independently come to the same approach (at least partially) as the Varady book: same number of fast days, but more cals on fast days. I suspect for a lot of people this looks like 16:8, since they would opt for lunch and dinner.

I intend to keep one fast day a proper fast day (less than 540 in my case) but a litlle bit more flexibility on the second day, IF the scales are showing me a number below 69.5kg that day. I do weigh daily and don't want to see a '70' on the scales, except on Monday, my fast day. Let's see if this works six months from now.

Yes, I'm another to have arrived independently at the same basic approach. I'm sticking to 5:2, but if the scales get too low I'll add some calories to the second lean day. So pretty much exactly the same as you wmr309.

I have been maintaining since last August and still do two fast days of 500 calories or less each week and find my weight keeps around 112 lbs. I do eat more on feast days and can now afford better quality food, so I feel my body has adjusted well to this. For many years as part of my treatment for food intolerances I only eat certain foods once every 4 days, so I am used to this routine.

Well I had intended to do 4:3 this week but woke up SOOOO hungry today that I've caved and eaten 2 home made oaty choc chip cookies - I can tell myself they are healthy because they are full of oats and all 'natural' ingredients but lets face it it's curtains for today's fast. When I think about it, 4:3 just seems too much for me - 3 days a week where you are pretty much ravenous all day? Nein Danke! I think the way to go for me is pretty much how I've been doing it - fasting mon & weds (or mon & thurs), having a low cal day on Fridays and not worrying the rest of the time. I've been overeating at weekends and probably overdoing the carbs too, so if I stick to the pattern of fasts and just be more mindful about what I shovel in on non-fast days, then hopefully that will do the trick.

Hmmm. I'm perplexed that you're waking up hungry. How affy horrible.

You see, whilst one is sleeping one *usually* slips into fat-burning mode (once one runs out of sugars for energy, after about 7 to 9 hours), and *should* therefore wake up with no hunger at all (excepting psychological hunger and habit).

So I'm wondering if you're eating something carby before bed-time which is stopping you from going into fat-burning mode? Could be just a couple of hundred calories worth? Late supper of a slice of toast and a milky drink might do it...

If you didn't wake up hungry you might find it ever so much easier to "go without" until late in the afternoon / early evening. This is certainly how I make it to 6pm, sometimes 9pm before eating: fat-burning == no hunger - methinks I'd be chewing the table-legs otherwise! All the best, FatDog.

It's interesting to me that so many people have independently come to the same approach (at least partially) as the Varady book: same number of fast days, but more cals on fast days. I suspect for a lot of people this looks like 16:8, since they would opt for lunch and dinner.

I intend to keep one fast day a proper fast day (less than 540 in my case) but a litlle bit more flexibility on the second day, IF the scales are showing me a number below 69.5kg that day. I do weigh daily and don't want to see a '70' on the scales, except on Monday, my fast day. Let's see if this works six months from now.

I like this method.. where the scales tell you if you need to throw in another fast day or not.

when i get there, mine will be 68kg which will be the market to tell me to be careful

I So, like you're suggesting, I will continue with the structure that 5:2 gives me and also the leniency it gives me on the 5 days - I know how manageable that is. Having said that, if I continue to lose weight, I will play around with different combinations - like alternate 5:2 / 6:1 weeks. 16:8 is another option in the toolbox.

Isn't it empowering to have so many options to manage our weight and still enjoy our food?!

I'm feeling very tentative about this new maintenance mode, but quietly excited and confident that I've finally found the tools to manage it.

All the very best to you Juliana!

it so is empowering this way of life. dont you wonder why more people arent doing it !!!

Well I had intended to do 4:3 this week but woke up SOOOO hungry today that I've caved and eaten 2 home made oaty choc chip cookies - I can tell myself they are healthy because they are full of oats and all 'natural' ingredients but lets face it it's curtains for today's fast. When I think about it, 4:3 just seems too much for me - 3 days a week where you are pretty much ravenous all day? Nein Danke! I think the way to go for me is pretty much how I've been doing it - fasting mon & weds (or mon & thurs), having a low cal day on Fridays and not worrying the rest of the time. I've been overeating at weekends and probably overdoing the carbs too, so if I stick to the pattern of fasts and just be more mindful about what I shovel in on non-fast days, then hopefully that will do the trick.

Hmmm. I'm perplexed that you're waking up hungry. How affy horrible.

You see, whilst one is sleeping one *usually* slips into fat-burning mode (once one runs out of sugars for energy, after about 7 to 9 hours), and *should* therefore wake up with no hunger at all (excepting psychological hunger and habit).

So I'm wondering if you're eating something carby before bed-time which is stopping you from going into fat-burning mode? Could be just a couple of hundred calories worth? Late supper of a slice of toast and a milky drink might do it...

If you didn't wake up hungry you might find it ever so much easier to "go without" until late in the afternoon / early evening. This is certainly how I make it to 6pm, sometimes 9pm before eating: fat-burning == no hunger - methinks I'd be chewing the table-legs otherwise! All the best, FatDog.

that was @greenmonsterthat said that not me. for a moment there i thought i was seeing things. as i dont normally wake hungry these days nor do i eat choc chip cookies.

Although I have been on maintenance for months I still have to do 5/2. I feel that the body finds its own natural ideal weight and just automatically goes into maintenance mode. I may be wrong of course I often am and more knowledgable people will let me know why my feelings don't add up scientifically. As I say I have maintained at 129 - 132lbs for about 6months now so I am quite happy. My only concern is that I have not got on top of my sweet tooth so if I ever manage to cut out sugar in the form of cakes and ice cream I may get away with 6/1.

This seems like as good a place as any to post this. I asked Krista Varady on her Facebook page whether she planned to test any other versions of maintenance given that the first one she tested (same number of fast days but with double calories on the fast days) worked. She said that she plans to run a study using 16:8 for maintenance next year.