Continuing the discussion from Best Practice for recording weight when away from home?:
I’m a big proponent of Fast-5 and very upset that I let myself get away from it for a while.
I did Fast-5 religiously for about 3 years. Lost over 50 lbs in about 9 months (242 down to 186). That was nearly 2 lbs per week weight loss. I went from a 42 waist to being able to wear a 36. Over the next few months gradually gained back about 8 and stayed stable at 193-195 for nearly the next 2 years with size 38 pants. (A 36 inch waist was too snug.)
About 18 months ago I started cheating and most of that was having a drink an hour or so after my window closed a few days a week. That was enough to make my weight climb back up. (Don’t know if it was calories outside the window or the fact that it was alcohol.)
On Jan 2nd I was 229 when I started Fast 5 again and went up a pound on the 3rd! I’m 212 today with a goal to get and stay below 200. Thats a loss of over a lb a week.
What generally works for me:
- Window 3-8 PM. That way I can have a small lunch at 3:00 and still eat diner after I get home. I used to have acid reflux if I eat too close to bedtime, so closing my window at 8:00 worked well.
- A couple of days with a 3-4 hour window will break through a plateau.
- I always break my fast with fat or protein, usually a stick of cheese.
- I try to avoid too many carbs, but I don’t go crazy. I love pasta.
- Absolutely no calories outside your window. Not even cream in my coffee. For me it seemed to work exactly as indicated in the short ebook that describes this lifestyle.
- I don’t know how much it matters, but I started taking a good multivitamin. But nothing excessive or exotic.
What doesn’t work:
- Breaking my fast with any type of carb but especially sweets (candy, donuts, cookies, etc.) If I do this I will have carb cravings for the next day or two. Sticking with the window and avoiding those carbs so the cravings wouldn’t continue was hard until I figured it out.
Generally, it has to be an idea that works the way you think. For me it was the fact that I never really had to think about eating too much or really even the wrong thing in general. I fully accepted being at the mercy of the clock. For 3 years I doubt I cheated that 5 hour window more than half a dozen times or so. I may have slipped it to earlier in the day to attend a luncheon or some similar adjustment. But other than that, no more than 6-10 days of cheating the whole time. Usually things like Thanksgiving.
Give it 2-4 weeks. The fit of your clothes will change faster than the scale. It takes that long for your body to work through the change in habit.
Once you get used to it, you will get hungry about 2-3 hours before your window opens. Acknowledging the hunger pangs and knowing that they are just a sign that you are doing something good for you that wont’ hurt you, makes them go away. You’ll forget about it and finally realize that your window opened half an hour ago.
Read the ebook again. I read it 3 times, I think. I really should read it again myself.
Eventually, you will crave what your body needs. For me, protein and fat work well. For some, it’s certain vegetables. Good thing I like meat and eggs. Once I got off the carbs that caused cravings, it was pretty easy. I think my body’s need for protein is what actually broke that cycle. I just needed meat and there was no room or desire for carbs.
There used to be lots of discussion on the Fast-5 group on Yahoo, but it’s been silent since Oct 2014. The archives are full of good discussions about diets, tricks that work, etc. I think everyone moved to Facebook, but I’m not really sure.
Using Beeminder to track both Fast-5 and weight is helpful encouragement. It’s obvious from the data that they go hand in hand and I can only control one directly. I make a note on my weight what my Fast-5 status was the day before and any excesses (like candy).
Hopefully this will help someone considering Fast-5 Lifestyle.