6 days of 23:1. I had a stressful day but didn’t let it ballon too much; I had one day of 18:6 and today I’m planning on going back to OMAD.
However I was 2kg heavier on the scale this morning. Body fat % was up too. It’s not possible to gain that much weight that quickly, right? I know that weight fluctuates so I’m hoping it’s just a day bump, but that’s massive! Feeling quite disheartened and could use some assurance that a single day isn’t going to outweigh (🥲) a week’s work …
You prob just have to poop (yes, I’m serious). You could also just be retaining water. Don’t let it get you down, it will happen, and you’ll get back on track!Weekly weight averaging has been a savior for me because I fluctuate quite a bit day to day (female, work varied shifts including overnights, sleep/hydration can vary widely cuz of my schedule).
I don’t stress the day to day, it all works out.
Slow digestion + carbs made me fluctuate 3kg up and down in the past two weeks, so don’t stress about 2kg.
You don’t gain 2kg out of nowhere overnight.
Generally if I analyze what I ate the previous day I find that I’m having roughly the mass of my previous meal plus 4-5 times of the mass of how much of it was carbs. Which is exactly how much water weight you can gain from eating carbs.
I have weekly one 48h fast , to get a relatively accurate reading of my empty weight.
By the end of the 48h even my slow digestion is getting rid of most of the meals I had, and I shed most of the water weight too because there are no more carbs in my system to aid water retention.
Just as example, my empty weight two weeks ago was exactly was 86,0kg and it jumped up to 89,0kg in the span of about 2-3 days. because I was eating a bunch of seasonal fruits where the majority was carbs.
I find that occasional checking of what is the composition of your staple meals can help with understanding what is going on and prevent a panic when rapid weight gains happen like this.
I use MyFitness Pal to either check the meals, or the ingredients when I introduce something into my meals I don’t usually eat to know what to expect.