I’m currently on week 11 of the Fast800 and have made some good progress:
• Weight: from 91KG to 74KG (loss of 16KG). End target is 72.5KG
• Waist: from 107.5cm to 87.5cm (loss of 20cm). End Target is 85cm
• Bodyfat: from 33.8% to 21.1% (loss of 12.7%). End target is 20%
• Visceral Fat Score (measured on Omron Body Compistion Analyser): from a score of 15 to a score of 9. End target is 7.5
• BMI: from 30.9 to 25.6 (end target is <24.7).
So: so far, so good. I spent a good bit of time really planning my meal options (in the house and when out) in advance and this has kept things simple. I am packing my 800cal with the right level of macronutrients – all within a 12-8pm window along with increased physcial activity – and I have found I am really enjoying the process.
My question is as follows:
In the Fast 800 book Michael Mosley says if we choose the rapid 800 route we should do it for ‘up to 12 weeks’. This sounds like he is recommending a hard stop at 12 weeks regardless of where we are – is that right? If so, do we know what the phsyisological-biological reasons for it being wise to stop at week 12 – as opposed to say week 10 or 14 – are? Is there any real reason why we wouldnt just want to continue to, say, week 13 to hit our goals?
And when we do eventually stop is there any advice about the rate at which we re-introduce our calorie intake (on non fast days if we transition to 5:2)? Should we go straight to up to the RDA of 2000 / 2500 calories or layer them in incrementally? If incrementally, at what incremental rate?
I realise I am not that far off of the end targets and can probably achieve this via 5:2. However, I would much prefer to continue with the existing momentum and hit the targets in full Fast800 mode if i can.
Any thoughts, experiences and pointers gratefully receoved.