The FastDay Forum

[Moogie]

Dr Mosley went on to 6:1, with occasional 5:2 weeks thrown in for good measure once he reached his target weight. As most of us are yet to reach our goal, maintenance is an issue we've yet to really look into.

Options we might consider are:

• 6:1
• 5:2 with increased intake on feed days
• 5:2 as 24 hour total fasts followed by a normal (ie, not just 500 calories) dinner
• 5:2 '1 sleep' version (eg 2pm-2pm on 500 cals)

Of course we have no idea how well any of these will work as yet, so I think there will be a bit of trial and error before we each find a method which suits our lifestyles and needs best. It will be interesting to see what strategies different users adopt and stick with.

Another strategy is to stop fasting altogether and go back to it if/when some weight has crept back on. I'm not saying I plan to do that, in fact I would advise against it, but if you think you have the discipline, it's an option.

What about just staying on 5:2 until your weight reaches an equilibrium? I will probably do something like that and eat a little more on feed days. I want to keep fasting for the health benefits.

Erm, I was actually quite good at maintaining my weight, albeit at 14 stone which I was (more or less) for 10 years. Basically, it was a homeostatic process, set a range and once at the top of it, eat less, do more, etc.

So now I have more tools, this will be easier. Plus I couldn't do the above for a sustained period to lose 3/4 stone.

Apparently, this is what thin people do, oscillate around a set point, as essentially losing 7 or less pounds is (can be for thin people) easier. It's certainly what my thin sister does!

I read or heard somewhere that the less weight you lost, the easier it is to maintain, so conversely I suppose that people who lose a lot of weight have the more difficult time maintaining it after as their overall TDEE has reduced so much. I'm going to try the 6:1 approach a) to get the benefits of fasting and b) for the discipline and because I want to remember what feeling hungry is like! I think I'll also skip meals from time to time if I indulge in other ways. But as 6:1 seems to work for Dr M and Mimi, and their diet worked for me, I trust their maintenance will too.

I'm with you Susan. It seems so sustainable and I really wish that it will work in maintaining my weight. I will monitor my weight carefully and if needed do a week of 5:2 here and there. good luck to us. I hope many more will join and track their progress so the majority of the forum will know what to do when they'll reach their goal

I remember reading years ago that it is easier to lose a bit, maintain, lose a bit, maintain, as you are more likely to keep the weight off.

So if you have, say 2 stome to lose you could lose a stone, maintain it for 3 months then lose another 7 pounds then maintain then lose the final amount and maintain.

Apparently your body then gets used to the new weight first before you give it another shock. Also you get used to how much you need to eat to maintain that weight before continuing on the diet. So many people fail because they lose a lot quickly but think they can then eat as before so end up gaining again almost immediately. they then assume that diets are doomed to failure and give up altogether.

How about continue the 5:2 with more calories on fast days? Or does that stop the fasting idea?

How about continue the 5:2 with more calories on fast days? Or does that stop the fasting idea?

You won't get the same health benefits.

You won't get the same health benefits.

It might be better in fact. If you fast through the day for 2 days and then eat big in the evening of a fast day you are still getting c.24 hours near-total fasting twice a week, this is what provides most of the purported (though still unproven) health benefits.

Yes I may do that, 24 hrs fast then a bigger dinner with pudding :0)
Not sur eof I do that 6.1 or 5.2. See how I go I guess.

Think maintenance will be trial & error, a bit like losing weight has been with people finding different things work for them.
As I still have lots to lose I'm hoping by the time I get there all you wonderful people ahead of me will have the answers!

I can't wait until i get to a time where i'll be thinking of maintaining weight... This gives me so much hope for the future and that feeling of 'what now'...

Really its way too early for me to know but i favour the 5:2 24 hour fast with added calories. Certainly at the moment it's hard for me to think of only doing 1 day per week, 6 days seems a lifetime when you are counting calories! I'll be interested to see how my own opinion and others change as they get closer to that goal!

Great post thanks Moogie.

You won't get the same health benefits.

It might be better in fact. If you fast through the day for 2 days and then eat big in the evening of a fast day you are still getting c.24 hours near-total fasting twice a week, this is what provides most of the purported (though still unproven) health benefits.

That was what I was thinking - 2 long fasts are better, even if they are broken buy a bigger meal in the evening?

[carorees]

Yes, I think Mark Mattson recommended a 24 hour fast with no cals as the best option. So that's what I do now with only 500 cals, but if/when I get to maintenance I plan to do the same but eat normally once the 24 hours are up. I don't imagine I will eat much more than 500 cals because I would keep to the low carb very filling evening meal as now, just I wouldn't have to bother calorie counting