I think I have been getting this wrong which may be why I'm finding it really difficult on FD. I worked out my TDEE to be 2075 (bloater with a lot to lose!) But went on MFP which told me to have 1300 a day. So I have been having 1300 on NFD & 500 on a FD, but now reading more posts, esp the most recent thread, I am thinking that that is wrong & I should be eating more? I've only been doing it a couple weeks & finding FD very very difficult. I now can't seem to think straight so please will someone lovely just tell me how much I should be having on a NFD. I will be everso grateful
lucky on feed days you can eat up to your TDEE. If you're eating 1300 most days you really are going to be miserable when it comes to 500 calorie days. Eat properly on feed days and eat low on fast days. Good luck.
You're meant to eat 'normally' on fast days. 'normally' sadly doesn't mean kfc for lunch loads (my downfall. hmmmmmm kfc). It means eating healthily so within your TDEE, which obviously means you can have treats and non diet food most of the time.
Have you set MFP to weight loss? If so set it to maintenance. You may be eating below your BMR which means your body will start retaining calories. Obviously its fine sometimes (so fasting is ok) but doing it regularly will mess you up a bit. Not to mention its not sustainable. Oh, and on fast days ignore the 'you're eating too few calories' message.
Thank you for the replies, I really appreciate it. I think I had got 'brain-fog' in my desperation to lose weight & thought 5:2 on top of a calorie controlled diet would speed things up but I see that ain't the case. Have changed settings in MFP now, thanks Eagle. Just 1 last question tho, how close to TDEE should I be to make sure I eat enough on NFD? No wonder it was painful process, I was making it way too hard <doh> I am now allowed to eat nearly 50% more than I was on NFD- well chuffed about that, think I am gonna really like this WOE now
Try to eat under or up to your TDEE rather than over. Once you start seeing a downward change remember to change your stats in MFP which will recalculate your TDEE. Don't be fanatical about it, maybe every month.
I rarely go above my TDEE, but thats at 1900 and after nearly 2 months on this I am just not that hungry! Sometimes I'm near it and others I'm around 1700. I rarely have 500 on fast days too. Its worked well for me so far (30lb loss and I'm now in overweight BMI for the first time in years). I don't panic too much if I go slightly over (have had a few I need another glass of wine days). I've also thrown an extra fast day in so I could have a real over indulgent day.