5:2 / The Fast Diet

It’s been a long time since I’ve posted. Geez.

I figured now was a good time to get back into it as I’m starting a new diet this week and I know people will have questions. So, I’ll get them all down here, as best I can.

Up until now, I’ve been following (or not following, as has been the case the last month or 2) a 1600 calorie a day diet. If I worked out, I allowed myself to eat those calories, as well. It was working, and it was pressuring me into exercising more, but I was miserable. I always felt like I wanted to eat more, and that I couldn’t have what I wanted. Which is what led me to eventually throwing in the towel and just eating whatever and not keeping track. I still kept the fact that I’m fat in the back of my mind, and tried not to go all in and still make halfway decent choices, but you can imagine how that went.

A friend of mine from the running group, Dan, posted that he was doing a diet where he fasts 2 days a week and eats whatever the other 5. I gave it a “hmm” and then didn’t think too much more about it. I saw him the other day, eating a big ass Panera cinnamon roll, and asked him how it was going. He said he’d been at it 3 weeks, and was down 3 pounds, and he was currently eating a big ass cinnamon roll, so I became a little more interested. Especially as he doesn’t appear to have 3lbs TO lose. I’ve got a good 30.

Long story still long, I ordered the book. It’s a quick read, so I had it done in 2 evenings. It would have probably been one, but I read in bed and I’m old and fall asleep easily. At any rate, the science behind the fasting was interesting – it goes back to the days when we were always feast or famine and how our bodies aren’t made to be fed non-stop. Cell regeneration begins when the food stops, etc. I do like the idea of being healthier.

Here’s a site that talks about it a bit more than I have here.

But, what I really like, is being able to eat ‘normally’ 5 days a week. I did a lot of math that I won’t bore you entirely with, but here’s the gist of it.

At 1600/day, I was consuming 11200 per week (not including exercise calories consumed or burned)
My BMR (calories I burn naturally doing nothing) is 1555
So my daily calorie intake to maintain my current weight (ain’t nobody got time fo dat!) is 2410 (I used ‘moderately active’).

2410×7 days = 16870 calories per week. In order to lose 1 pound per week, I would cut that by 3500, giving me 13370, or 1910 per day. Side note: This might explain why I was miserable. Although, on exercise days, I DID eat 1900+ and still felt like I wanted to EATALLTHEFOOD.

If I were to change that around to eating 500 on Monday and 500 on Wednesday, that would leave me 12370 to eat the other 5 days, or 2474 per day.

Notice, the weekly consumption is the same. But with 2474 calories per day, I can actually eat, and eat well, and eat what I want. If I can manage to keep that at 2000 with the fast days and all the exercise, I’d probably be closer to 1.5 per week. With 30 to lose, I think that’s reasonable enough.

The big question becomes: How will this effect my running. That was the first question I asked Dan, who runs 3478x more than I do. And better. He said the day OF the fast, it goes ok because he runs in the morning before the fast would have had any impact. It’s the day after that is the problem. Since I normally run on Monday, Wednesday, Friday and Saturday, I decided Monday and Wednesday would be my days to try it.

And that today would be an even better Monday to try it, since I don’t intend to run today anyway.

I decided, as the book recommends, a small breakfast and dinner to spend my 500. There are other ways to spread it out, but that felt like the best fit. I’m going to try to keep the breakfast around 200, and dinner 300.

Today I made this:

1 egg, 2 egg whites, 1 cup of spinach, 1/8 c low fat feta with 1/2 cup strawberries. I also had 1 tbs cream in both of my 2 cups of coffee. Grand total: 206 calories.

Mental note to self, pick a not yellow plate to make eggs look more exciting.

Now I keep myself busy until dinner.

I might be going to bed at 5pm. Ha.

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