4:3 (with calorie counting)

[Studentnursesos12e]

I’ve been doing 6:1 for a while with a calorie deficit of 1540 on the other days, but I want to try 3 days of 600 cals for a while.

Has anyone any advice? Or success stories. I’m focusing on volume and doing it the days I’m working (as a HCA) because I’m busier.

I’m 11.4 and 5’3 and want to be 9.12 or under by Feb.

Thanks x

Out of interest, why the leap from 6:1 to 4:3, could you not try the 5:2 for a while first? I lost quite a bit of weight combining 5:2 with calorie counting on non fast days, and am now maintaining using 6:1 and loose calorie counting all other days (i.e. I eat to TDEE on non fast days but still use MFP to make sure I don't go too far over).

I did occasionally do 4:3 whilst still in weight loss phase and have to say I found it significantly harder than 5:2, although I'm aware some people do it and find it fine, so I guess it's highly personal. For me it meant doing a fast day either on a weekend day (Friday/Saturday/Sunday) which had too much impact on my life/family for comfort, or doing a back to back fast, which I found pretty hard going. I sometimes find I get a bit nauseous/dizzy the day after a fast, it's sorted out pretty quickly with a small meal but that would then mess up a fast day for me if I was trying a back to back...

How is your weight loss on the 6:1? I would have thought moving to 5:2 and sticking to TDEE or slightly under on NFDs should result in pretty steady if not really rapid weight loss - enough to get to your goal by Feb providing you don't go too mad around Xmas. And this will allow a more natural/sustainable transition back to maintenance than 4:3 IMO, so reducing the risk of relapse after weight loss is done? I know a lot of people find 'normal'/'sensible' eating on NFDs the hardest to learn so simply adding more fast days doesn't build good habits in the long term.

One concept that gets discussed sometimes on the 'big' 5:2 threads is the 'mini fast' - this is where you have just one large meal a day, totalling about 800-1000 cals, so easier than a proper fast day. If you find weight loss is stalled you could try adding one of these in a week alongside your 2 normal fast days? Or try adding in some HIIT exercise bursts for a fat burning boost? I used to do 10 min intense routines (5 x 1 min sprints with 1 min rest periods in between) 3 days a week which seemed to help a bit although I have to say I've dropped them now I'm at goal which is a bit naughty.

Good luck!

Hi @maxelly

Thanks for your detailed reply 😘

I should have said I do a mixture of 6:1 and 5:2 as well as calorie counting the other days.

My weight loss is slow but I do have diagnosed thyroid problems.

Exercise wise I’ve got it back up to normal levels with 2-3 runs a week and 2-4 exercise classes including HIIT and netball.

I work 35-60 hours a week as well as being a ft student nurse with placement/uni so have no time to increase my exercise.

I am also very poor due to the monthly pay and not being paid last month and due to not working enough when on placement (for free - thanks Tory coalition ✌️) so I can’t afford other exercise. My temporary poverty is also partly the 600 cal reason - three or four days of protein shakes and small meals.

I would eventually phase to 5:2 or 6:1 but for now I’m wanting to kill two birds with one stone tbh.

Back to my thyroid issues, my consultant endocrinologist said that I have a very low metabolism and to lose weight probably need 1000-1100 calories however I couldn’t do this so prefer the AFD.

Finally, thanks for suggestion about omad I can’t do this due to blood sugar issues and I can’t faint when working as I’d lose my job.

Thanks so much 💓💓💓