Having problems losing weight on 18:6 - need to stay under 1800 calories a day, if anyone is in a similar calorific range and seeing progress, would really like to know what you are doing.
Thanks!
1900 calories a day in theory but I tend to sit around 1600 most days. Fast from 7pm (sometimes a little later) to 1pm.
Break fast with around 600 calories, often brown rice with vegetables and some protein or Ryvita with low calorie cream cheese and smoked salmon plus salad. Usually a snack 3-4 hours later which tends to be nuts or something high fat and protein.
Evening meal varies but is protein and fat heavy (tonight: two big home made chicken burgers and salad, but greens and pork chops or similar is common). All I drink is water with lemon juice or herbal tea. Keeping carbs around 20% and fat at 35-40%.
Light exercise (housework, a bit of gardening) but mostly sedentary. Losing 0.5-1kg per week consistently now, or losing nothing if I eat more carbs. Total loss: 13.8kg over 100 days (sw: 109.5kg).
I’m maintaining just north of 140 (5’9”, F, 53) not sure of calories as I don’t measure but generally eat two meals plus coffee. Either breakfast and big late lunch (that is my ideal) or late lunch and supper (weekdays as I cook for the household and we eat together).
A big meal would be something like:
Beans, rice, and greens
Chicken thigh & yellow rice
Salmon & Potato and Veg
Pasta meal
Sandwich and soup or just big sandwich
Burrito with egg, beans, potato
Small meal would be something like:
Avocado toast or cheese toast
Smaller sandwich
Salad
Sweet potato with toppings
If I had to guess, I’m between 1600-2200 most days calorie wise. Sometimes will take a 24 hour fast, usually once every two weeks. Occasionally just eat all day, maybe once a month.
My breakfast was 3 eggs scrambled, ½ a head of seasoned roasted cauliflower and a protien shake. Aprox 600 cal. If you’re having trouble losing weight your ci is always greater than your co. It doesn’t matter what diet you’re on if your co is low you’ll never lose weight.