Daily calorie target on 16:8?

[applejelly]

I am planning to start 16:8 but I can't get my head around the calories I should be eating.

Do you eat your usual weight-loss calories (1400 /day for me) or do you eat more, nearer your TDEE, given that you are fasting for 16 out of 24 hours?

Cannot figure it out

Can anyone help? TIA

[TalkinPeace]

I tend to do TDEE less 20% on my 16:8 days
ish
thereabouts

but certainly allow two days of full TDEE as that is what makes life worth living

[RiojaHaze]

Ah I was wondering about this too!

So my TDEE is 2100, I eat this 2 days a week then 1600 on my fasting days?

[applejelly]

How many 16:8 days do you do TalkinPeace? I was going to do it every day, but is this not necessary?
Thanks

[applejelly]

RiojaHaze my TDEE is 2100 as well. I love the thought of 1600 being a "fasting day"! I'm currently doing bog standard calorie counting at 1400 per day

[RiojaHaze]

I know, it seems like quite a lot doesn't it!

I'm really struggling to find a way to lose weight to be honest, I lose 4/5lbs then it goes back on, then off, then on....hoping this will work and it seems a lot more sensible and sustainable than shakes!

[TalkinPeace]

apple
I do a mixture of 5:2 and 16:8

Monday = 500 cal fast
Tuesday = 16:8 at TDEE less 10%
Wednesay like Tuesday
Thursday like Monday
Friday = 16:8 at TDEE plus 10%
Saturday = breakfast and supper, TDEE
Sunday = 16:8 at TDEE plus 20%

but remember my TDEE is tiny now and I'm not tryingto lose any more weight

[applejelly]

That's really interesting, thank you TalkinPeace. The more I learn about IF the more flexible it seems to be. So many people do different things. I am looking forward to trying it out and finding my way.

FWIW I am going to try 16:8 at 1500 5 days a week (Mon - Fri) and 16:8 at TDEE 2 days (Sat & Sun). This gives me 3000 cal deficit over the week.

What have you decided on Rioja?

[RiojaHaze]

Pretty much the same as you apple!

Do you mind me asking your current and target weights? I'm 5'4", 10st 12 and want to be 10st.

[applejelly]

I am 5'7" and currently 9st 12, down very slowly from 10st 4 after 2nd baby 1 year ago. I'm aiming for 9st 3 which is my wedding /pre baby weight.

I have a flabby spare tyre (apple by name, apple by nature ) - that's where the last half stone is! Obv this is also the most dangerous place to carry extra fat so IF is even more important for me for health benefits as well as weight loss.

I run 4-5 miles twice a week and I want to add in a shorter 3rd run (prob intervals) soon, so calculated my TDEE as "moderately active".

I think my big problem with 16:8 will be the mornings - DD wakes at 5.30-6am and I take her straight downstairs for her breakfast while the rest of the world house sleeps. In the dark &cold, feeling sorry for myself, it will be very hard not to have my usual toast or muesli... but I want to start my window at 10am so I will have to rely on black coffee for 4 hours or so!

Starting tomorrow, so not long to find out how it'll turn out.

What about you Rioja, when are you going to take the plunge?!

[RiojaHaze]

I started today! Had water and black coffee while DCs had breakfast then straight to the gym after the school run.

This is perfect as it means I don't eat until 10.30/11ish, allowing me to have dinner at 6pm.

Yeah I did moderately active too. I've got 3 DCs who are constantly on the go, I do an hour long PT session once a week, run 3 miles twice a week and do a tabata class on a Friday.

I've done the exercise like this for nearly 2 years so I'm so cross that I can't lose the weight through eating properly too!

Let me know how you get on!

[OnlyGirlinmyHouse]

Hi, could you tell me how you calculate your TDEE? I just used a calculator which was linked to in a thread here but apparently my TDEE is 657 calories?! That can't be right surely?

[RiojaHaze]

I just googled TDEE calculators and used one.
I'm 5,4, 10stone 12 and an moderately active. To maintain Id need 2100 a day.

[applejelly]

I love the sound of your exercise regime Rioja. It is surprising that you aren't losing weight doing all that but I suppose the body adapts. What kinds of things do you do with your PT? Is it progressive?

I managed easily to hold off breakfast until 10am today & even enjoyed my black coffee which was a pleasant surprise.

Tomorrow is my running day so I am wondering how I will manage running at 9am while fasted.

onlygirl I used a TDEE calculator linked to in the 5:2 exercise thread on here which also put me at 2100 so I think your 600 odd is definitely wrong - thankfully!

[RiojaHaze]

I was surprise too, until I started putting everything I ate into my fitness pal and the amount of biscuits I ate was shocking!

Yeah the PT is fab. We do a short high intensity cv session then go onto focusing on arms/abs/legs. Sometimes we use viprs, kettlebells or do boxing circuits. It stops me getting bored of just running!

I really like black coffee - stems from working in places where the milk could get up and walk on it's own

[applejelly]

Yes, it's good to do something non-running too. What is a vipr?? Sounds painful...

I thought I was doing really quite well on my 1st fasted run today (5 miles), until I turned for home and realised that I had been coasting along with a strong tailwind, which I then had to battle against all the way home! That was tough BUT I did it, and that's an absolute first for me, not fuelling before a run. Enjoyed my post run eggs on toast like never before

[SingMoreWhenYoureWinning]

I've been doing 16:8 for 6 weeks now.

So far i've lost 1stone 1lb :D

I'.m 5foot 5 and have gone from 13stone 4lbs to 12st 3lbs. I aim to get down to 11stone by my wedding in June.

I don't count calories at all and I have done 16:8 every day since the beginning of January.

My eating window is between 1.30pm and 9.30pm. A typical day for me is:

1.30pm - Lunch. Large salad and either two boiled eggs, tin of tuna or a tin of sardines. Sometimes I have a tin of soup and a sandwich instead when I get sick of salad

5.15pm - 'Breakfast'. Some sort of cereal, such as porridge or muesli and a piece of fruit. Sometimes I have natural yoghurt and a banana instead.

9pm - Dinner. A 'normal' (but portion-controlled) dinner. Spag bol, pork or chicken stirfry, dinner with gravy etc. Followed by a tip top (always crave something sweet after my main meal).

I have absolutely no idea how many calories that is in a day! Anyone want to work it out for me? lol

I've found that i'm never hungry on this plan. Never. It's a first for me and I can genuinely imagine carrying on forever.

[applejelly]

That is amazing SingMore to lose that much in only 6 weeks. Are you exercising too?
My rough estimate for your cals is 300 each for lunch & breakfast and about 500-600 for supper, not including the tip top as I don't know what that is! ANyway, 1200 or so per day. But if you aren't hungry, and you're losing weight, it really doesn't matter what the number is! Great that it's working for you.

[SingMoreWhenYoureWinning]

Thanks apple jelly :)

No, I haven't exercised yet so it's purely the diet/fasting so far. I know I need to start though to keep the weight loss going and tone up a bit.

And a tip top Is a long skinny ice lolly...not sure what else they're called lol.

[RiojaHaze]

That is really good and motivating Sing!

A vipr is a weighted tube with holes that you hold it with and swing it or move it around. Brilliant for arm toning!

[BigChocFrenzy]

Exercise, the more intense the better, can help fat loss. However, hardly anyone, especially women, loses fat via exercise alone.
Your % body fat is normally at least 80% due to how many calories you eat, only maximum 20% due to activity level.

To lose weight, you need a weekly calorie deficit.
Whether this is easier via 5:2 / ADF / 16:8 / daily CR depends on individual preferences and lifestyle.

Some folk automatically eat the correct amount and never need to count calories on 18:8 or or 5:2 NFDs.
Many others became over-weight by over-eating and they continue to do this on IF; so they do need to count, to ensure the weekly deficit.

[JemimaJones]

SingMoreWhenYourWinning are you still doing the 16:8 and have you lost more weight and still managing it.? Has anyone else done 16:8 or 14:10 with success?