Hi,
Looking for some advice.
I am on my second attempt of the Fast 800. First attempt failed miserably.
I have tried easing myself into it with 1200 calories, fasting window of 16:8 and the following division of macros:
Protein: 132g
Carbs : 39g
Fats :57g
I really struggled with the 800 calories. No history of of type 2 DM or pre type 2. Simply doing the diet to lose weight. Do I need to adjust the macros? Getting myself confused as now overthinking it
Jen
Hi Jen,
To make sure you are in ketosis you could try to have a max of 20gr carbs, although some people get in ketosis with 50g of carbs daily.
I think your proteins are too high. Too much proteins would act as carb so try and limit them to 0.8gr per target weight.
I agree with Louise, Jen. The BSD is a low carb, MODERATE protein, high (healthy) fat eating plan. The formula we
use for determining protein requirements is .6 – .8 grams of protein for each kg. of IDEAL body weight. Excess protein
gets stored as fat, much the way carbs do. Like you, I followed this lifestyle for 10 months, and my avg. daily protein
was between 50-60 grams. It’s fats and fiber that keep you satiated, not protein. You may be insulin resistant like
many of us, nd if that’s the case, you will have to pull your carbs down to <20g a day. Hope this helps 🙂
Allie
Forgive me Jen! What I meant to say is that like you, I had no blood sugar issues, and I followed this plan purely
for weight loss. It took me 10 months to get where I wanted to go, and I’ve been maintaining a loss of 140lbs for the
past 26 months. Best of luck to you!
That makes so much more sense as I could not figure out how to reach such high levels of protein.
Reviewed numbers which looks like the following
Carbs 20g – 10% of cals
Protein 52g – 26% Cals
Fat 56.9g – 64% of Cals
Based on 800 Cals and target weight of 65kg (current is 83kg)
Kept reading the book and feel I now over complicate the whole number crunching aspect
You’ve got this, Jen! From my perspective, your macros look perfect! Some of us have trouble at first with all the
water drinking, but it’s an essential part of all of this. As we lose fat from our fat cells, the space fills up with water
until the cells finally collapse! When this happens, several lbs. can be lost overnight, and that is known as the
“whoosh effect”. (Lots on the internet about it!) Have a google 🙂 Very best to you on your journey! If you have any
questions or concerns, just shout out and one of us will come running. As Birdy always says, there are no silly
questions. We do this together, when the rest of the world thinks we’re crazy!
Allie