The FastDay Forum

Having been doing 5:2 for about 7 weeks now and losing around 10lbs, I'm quickly approaching my goal and I would then like to stop losing weight, so I'll be looking towards Maintenance.

Having read through the forum, 6:1 is having mixed results, some people are finding that its working fine whilst others have started gaining weight, so I'm assuming these are my options;

1. Give 6:1 a go, monitor my weight closely for a few weeks to see how things go

2. Continue with 5:2, though up my calorie intake on fast days

3. Eat more on feast days

Number 3 probably wont work for me, so number 1 and 2 definitely seem more practical. However, here's my question. Will doing 1 or 2 stop the health benefits that come with 5:2? The main reason I decided to go on this WOE was because of the incredible health benefits to mice and the limited studies in humans was showing great results too.

I don't want to be undoing all the good work I've been doing by going onto Maintenance.

Thanks

[carorees]

Hi FatDan

Congrats on your approaching maintenance phase!

I think DrM asked his experts about 6:1 and they felt that he would still get some health benefits. The key is having plenty of time without eating, so I believe that as well as 6:1, he also skips the odd lunch. Similarly, I think the health benefits if you were to go with your number 2 choice would depend on how long you actually go without food on your fast days. If, as many people do, you only have dinner and so are going around 24 hours without food then you would be likely to gain the same or almost the same benefits as with the 600 cal option. I am hoping that number 2 will be the answer for me if I ever get to target and I would plan to fast 24 hours twice a week but to eat normally once the 24 hours are up.

Caroline,
I think you meant to say...
"when I get to target"
for it is a certainty.

This is very interesting. I couldn't find anywhere that 6:1 was good for health benefits, in fact I have read something by Dr M saying that there weren't health benefits from 6:1. I have a friend who is thinking of doing 6:1 as she doesn't want to lose weight. My other thought was has there been any studies doing higher cals as Carorees suggests? Personally I think I will go to 5:2 from 4:3 and as I tend to eat a lot of cals on feed days I think I will maintain, however I am interested in finding out the health benefits of other options. eg Prof Longo's 4 day fast was only, what? monthly? So surely doing 5:2 fortnightly should be good for health benefits?

I'm a while away from maintenance yet but I think I'll go with option 2 when it comes to it.

BTW Caro I agree with Julianna, you're definitely going to get there, it's a matter of when not if! I always note how enthusiastic you are WRT this WOL, there's no reason why you won't reach your target.

[carorees]

From the horse's mouth (DrM)

 The main reason I started out looking for a new way to lose weight was because I had my bloods tested and my doctor told me my blood glucose was way too high (making me a diabetic). After doing IF and losing 20 lbs my blood glucose fell back into the normal range. Lots of people have asked how I am getting on since moving to 6:1 Intermittent Fasting and how my fasting blood sugar is responding. I am currently skipping lunch intermittently, watching my carbs, having the odd slice of cake and fasting one day a week.  I recently bought a home blood sugar monitoring kit (these are now good quality & relatively cheap nowadays) and am pleased to see my blood glucose still in the healthy range, albeit still a bit high sometimes. Will work on that.

Also, see his response to this question: http://thefastdiet.co.uk/forums/topic/b ... derweight/

Hi FatDan,
I'm doing mostly 6:1 maintenance, but with the occasional week of 5:2 when necessary. I weigh myself regularly and if I'm going to be eating and drinking a lot for a weekend, I'll do a second fast day. It is a question of suck it and see and I really didn't want to have to do a second full fast day forever. I'm currently at my lowest weight having done 2 fasts last week. I also skip the occasional meal like Dr M when I just do 6:1.
Good luck with whatever you choose!

FatDan: I'm trying to maintain whilst still notionally including two days of restriction - so far a modified 5:2 with 16:8 timing has worked OK but now the good weather is here it is getting difficult to eat enough to meet energy needs.
Today I am waiting until lunchtime to eat, hence getting the benefit of being hungry for several hours, then having a salad with protein. Sensible evening meal at 18:00 then nothing else till breakfast gets the second fasting period. No real restriction on calories, snacks allowed between lunch and dinner. Still a work in progress, some days I have only eaten after exercise but on others I have had to eat to be able to cope with exercise!
Good luck - I think Ballerina's 16:8 makes a lot of sense for everybody so perhaps you should check out her posts...

It seems option 2 is the more popular idea, thanks for helping with my concerns on the health benefits, I'd assume 2 days of fasting would be of greater benefit than 1 day, so perhaps when I do maintain I'll stick with 5:2 but up my calorie intake by 100 every 2 weeks until I start to level off and see how that goes for a couple of months.

6:1 does sound more favorable, though I feel the less eating on feed days effect after a fast would be lessened, so I might end up over eating on that plan.

Thanks for the suggestion of 16:8 too, I'll have to do some research into that