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I do 5:2. 2 days a week I only eat 500kcal. If you assume a normal calorific intake of 2500kcal, this generates a deficit of around 4000kcal a week - which is pretty solid for weightloss. While not as good as calories burned from exercise, it's about the same calorific deficit I was getting from running about 20-30 miles a week!
On the fasting days I have a cup of black coffee for breakfast, a pint of spinach and mixed berry smoothie for lunch (made from frozen ingredients), which is 100kcal but keeps your surprisingly full, and then for dinner I have a noodle cup thing with a couple of poached eggs (you have to be careful to get the right noodle cups that are ~300kcal each). That's in the region of 5-600kcals for the day.
I find it easy to do, because you're never more than 24 hours away from normality. You want to gorge when you're fasting, but weirdly I never do the day after. Fasting seems to help refocus me onto having better eating habits, but I also allow myself to have the treats that I crave. Because you're only "on" the diet 2 days a week, it's a lot less mentally taxing. Obviously if you gorge on crap on the other 5 days it won't work, but as a system it feels very manageable to me, and is very easy to fit in if you have a partner, without having to cook lots of separate meals, or forcing them onto a weird diet with you.
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Nef
TGR
Iām being lazy and only looked at the last few posts. How does fasting work? I understand that it means not eating š but could you provide some detail please.