After seeing very slow results with 5:2 – but finding the fast days easy, I’m attempting to do Alternate Day Fasting for 2 weeks. I’m trying to do zero calorie on fast days, as I find eating anything just makes me hungrier, but I’m aware that I can eat up to 500 calories on fast days.
I put on so much weight over Xmas – was up to 10st13 at one point!
Not over-eating since January 2nd got me back down to a steady 10st10 which was the starting point for ADF.
Jan 16th – FAST DAY – 10st10.2
Started the diet easily enough. Had a big meal out with a friend the night before, so simply didn’t feel hungry throughout the day – and when hunger hit around 7pm it was also ‘my bedtime’ (long story – readjusting my body clock).
Jan 17th – FOOD DAY – 10st8.2
A great night’s sleep & I wake up two pound lighter. I’m back to where I was in the second week of December, pretty much, so I’m happy with that. Admittedly, again, probably just water weight loss & it’ll even out.
Started the day with two custard donuts & 3 pieces of chocolate! Still… that’s meant to be okay on the ADF regime. But then I went and ate maybe 6 more donuts, along with goodness knows what else – not very clever. It’s my biggest binge of 2017, but at least now most of the crap is out of the house, so that should be that.
Jan 18th – FAST DAY – 10st9.2
Today was meant to be a fast day but I started feeling the strain & also needed to re-adjust fasting for eating out on Friday. The ADF plan says you can eat 500 calories on Fast Days – I’m not usually a huge calorie counter – but had a ‘Melba Toast’ PBJ for 250 calories at 3pm, then a small sushi selection around 7pm. Probably had 520-600 calories total.
My problem at the moment is that Waitrose has delivered a bunch of food that’s going out of date tomorrow – all sushi, but there’s a ton of it. I may need to extend this ADF diet by a week to get a ‘true feel’ of how it works, as I will be eating pretty heavily tomorrow & on Friday too.
Jan 19th – FOOD DAY – 10st9.4
A very slight increase in weight – but all good: down to 31.7% body fat. As I said yesterday, I’m totally “off plan” at the moment, had to eat the sushi before it went out of date, and a big meal planned tomorrow to boot. I’m okay though: also a bit of ‘expected weight gain’ due to cycle, so it should all even out by the end of the two weeks.
Jan 20th – FOOD DAY (eating out) – 10st9.6
Ate out today – steak, chips, churros, chocolate, wine, etc. Going to follow these two feast days with two fast days compensate – not complete fast, as that wouldn’t be wise for 48 hours, but two days around 600 cals each.
Jan 21st – FAST DAY – 10st8.8
Ate around 600 calories today: couscous salad, fruit and nut snack, and an avocado.
Jan 22nd – FAST DAY – 10st8.2
Again – around 600 calories. Chicken madeira with a ton of veg and a small chocolate bar.
Jan 23rd – TDEE DAY -10st7.6
Ate semi-normally today – peanut butter on toast with jam, snacked on nuts and dried fruit (very high calorie content right there, but not necessarily awful). Didn’t go over the top though, probably within my TDEE limit.
Jan 24th – FOOD DAY – 10st7.4
Fast continued until 7pm to make it a full 24 hour fast. Down to 31.5% body fat now – expecting a water weight gain tomorrow due to pasta meal this evening (Macaroni Cheese!), but I’m okay with that, it’ll come back off.
Jan 25th – FAST DAY – 10st8.2
1st day of period… so combo of yesterday’s food + that weight added on a few points. Not worrying, it tends to drop off by day 5. Stuck to the fast today without any issues.
Jan 26th – FOOD DAY – 10st7.4
Massive munchies, so ate a bunch of stuff today. Not sweating it, think I’ve been good this week.
Jan 27th – FAST DAY – 10st7.4
Not a strict ‘Fast Day’ – eating out and had maybe a 900cal burger, but still under my TDEE. Feeling pretty confident & holiday booked for March 2nd-5th, which gives me that extra incentive to lose the first 7lbs.
Jan 28th – FOOD DAY – 10st7.8
Had a burger & churros out today with a friend, can of cider & a shot in my coffee. Nice night out!
Jan 29th – FAST DAY – 10st7.4
Just one round of peanut butter on toast this fast day.
Jan 30th – FINAL WEIGHT (FOOD DAY) – 10st7
Had a Chinese tonight, to belated celebrate China’s New Year. Happy with this final weigh-in for Stage 2! Straight onto Stage 3 now, going straight through til my holiday with the diet, but changing tactics again, everso slightly….
TOTAL WEIGHT LOSS FOR STAGE 2: 3.3lbs
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