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How many more pounds should you target below your Weight Goal in an extended fast?

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.

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Answer

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.

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