So this week did NOT go as planned! My fasting days were Wednesday, Friday, and Sunday, but I modified on Friday, and I ate way too many calories on the other days.
Wed – Thurs – Fri – Sat – Sun – Mon
Modifying is a route that some people take when they feel like completely fasting for an entire day is too extreme for them (or they have some health issue where they can’t go that long without food.) The idea is that you eat 25% of your TDEE (total daily energy expenditure) on your fasting day, or around 500 calories. I did this unintentionally. It’s been very difficult walking into restaurants that smell amazing and delivering delicious food to people all day at work. I ate Dairy Queen and I somewhat regret it, but I also don’t.
This was a screwed up week for me but it’s a great opportunity to show you guys what happens when you up your calories and modify a little. The result? You don’t really lose much weight.
Last week my TDEE was 17,936 and I figured I should probably keep track of it as I lose weight (the lighter I am, the less calories I need), so my TDEE for THIS week was 17,762. I totaled 12,448 calories, which would average out to 1,778 a day if I had eaten every day of the week. I was only at a calorie deficit of 5,314 which means I got the results I should’ve gotten.
12,448 total week calories / 7 days = 1,778 a day
17,762 TDEE – 12,448 = 5,314 deficit
5,314 / 3,500 (lb of fat) = 1.5 lbs lost
I lost a pound and a half. I am now sitting at 225 and the decimal place moved down from its previous location (226.8 to 225.2). Also, I want to point out how incredibly accurate my TDEE was. I read quite a bit online about how inaccurate these calculators are but mine was spot on. Here’s the one I used if you’re interested in getting your numbers. Hopefully they’re accurate for you also!
Overall, this week was incredibly difficult. I didn’t eat enough protein, again, and I also ate way too many carbs. I think it’s time for me to focus on trying to eat healthy so this next week I’m going to do it by the book, and we can check out how that affects my weight loss.
My mood was stable, my energy was fine, my skin was clear, my cravings were pretty low (unless I was at work), and my workouts were great! Speaking of working out, I would fast for an entire day then wake up the next morning to immediately exercise without eating first, and it seriously gets you high. That runner’s high that athletes talk about. I haven’t ever experienced that before, but there’s no doubt in my mind that what I felt is EXACTLY what they were talking about. I felt no exhaustion during or after my sessions and I feel like I was able to push myself harder than I normally would’ve. It was amazing.
Another bonus, my husband joined me. This was also his first week and he lost 8 pounds but it’s really nice having a buddy doing this with me, an accountabilibuddy. I still didn’t quite do what I was supposed to do this week but you can’t win them all I guess.
So this next week is going to be much better but I’m happy I was able to see both sides of the coin, the crazy weight loss and the “slow but steady.” Which also proves that it’s entirely possible for someone to lose weight slowly on this diet if they wanted to, and that modifying your fast days doesn’t necessarily mean you won’t still be able to lose the weight. If you cheat, you still get at least a little bit of pay-off.
If you have any questions or if you’d like to tell me your experiences with this diet, or any other diet for that matter, feel free to drop a comment below!
The week 3 update will be coming next Tuesday, so stay tuned!