I just started and on my first fast day I was STARVING. is this normal? The next day I had the shakes so I ate more than usual. Am I supposed to eat normally the next day? Does it matter when the fast days are (ie. soon after another)?
I do Monday's and Thursdays, you are allowed 500 cals on a Fast Day so not total starvation! Most people have a small lunch (soup) or no lunch and a big but healthy low cal dinner so they don't go to bed hungry. Yes, if you are trying to loose weight you should eat you 'total daily energy expenditure' the next day - this might be less than your 'normal' - if your 'normal' has already made you significantly overweight! If you are just fasting for health then you can eat back the calories over the other days but hopefully in healthy, nutrient dense, form - not crisps and chocolate! There is loads of info on the 1st post of the main thread - come and join us there :-)
Most folk get used to fasting fairly quickly. If it helps, start with say 700 cal FDs and bring this down to 500 over a couple of weeks. If you are BFing, you should start at 1000 cals anyway.
NFDs: . Choose any 2 days. Most folk choose non-consecutive ones. . To lose weight, eat your TDEE, see calculator in MainThread OP . You can optionally under-eat on weekday NFDs to save cals for the weekend.
For FDs: . NO alcohol or junk, i.e. no crisps, choc bars, bix, cake etc Also avoid breakfast cereal or fruit juice - they make you hungrier later. Some folk also avoid fruit or yoghurt on FDs. . Concentrate on lean protein and veg, e.g. salad, soup, stew, stir fry with cauliflower rice or zero noodles. Most of us eat very little starch on FDs, but potato can be filling . Avoid snacks Divide your 500 cals into 1-3 meals. . It helps to skip breakfast - have a big coffee or tea instead. Alternatively, have a small protein meal, e.g. boiled egg or slices of chicken / smoked salmon . Drink LOTS of water Start the day with a pint and keep drinking throughout the day
Stubbed. If it helps I really struggled with 500cals at first. It was actually more mental than physical.
You can always try for 750 cals on FDs at first. I eased my way into it. First few FDs were under a 1000 cals. Then the next few 750 and then between 500 and 600. (Bigchoc and TIP will probably hunt me down for suggesting the cop-out wussy way to you ).
After a couple of weeks doing 500ish cal FDs it was easy. And a year on its still easy.
I've reached goal weight towards end of FeB but I still do FDs to maintain.
It will soon be a habit and a breeze. Always pop over on the main thread for advice. Those lovely kind folk there were just fab! Really helped me get there and it was so motivating without judgement of any kind.
Welcome btw. I'm on the maintainers thread now so find me there if you want advice. And Bigchoc is a lady of science so any technical queries to her.