So I am planning on starting a regime focusing on losing 5 pounds a month. I have been stalling on Omad for a couple of months and even gained some weight from my binges during holiday season. I am going to implement one extended fast at the beginning of each month until my 5 pounds a month goal is achieved and use Omad or 20:4 to cement the weight lost. My question is: If I am targeting to lose 5 pounds in an extended fast, should I continue until I have lost 8 to take into account the weight gained during refeeding?
I know the scale is not the only measure that needs to be talen into consideration, unfortunately it’s the one that keeps me accountable.
Would really appreciate your thoughts.
If you want the overall weight loss to be 5 pounds after refeed then yes, overshoot.
I don’t know if there’s a perfect way to calculate but a guesstimate is the quick water weight drop in the first couple days of EF before you get into ketosis. Whatever that is, that’s probably your overshoot number.