So i started the 5:2 diet, so far i eat 500 calories on the fasting days, and eat normally on my eating says. I stick to eggs and low calorie veggies on fasting days. I haven’t seen any changes so far, but I’ve just started. Should I try the 4:3 diet or OMAD on the days alternatively?
It’s easy to get caught up in wanting to maximize efficiency right away. Try not to worry about that.
If your goals are weight loss / body recomp then you should know that results can vary greatly and you shouldn’t expect to have a similar “journey” as anyone else.
Some people start showing the weight loss changes right away. Some people take much longer before the results start to become noticable. Often, we notice changes a lot less than others because we see ourselves every day.
Are you tracking your food intake and weighing what you do eat? One thing I know for sure… people are often horrible in terms of estimation and not just in terms of weight loss, pretty much everything.
Effective for what? Weight loss? Depends a lot on how are you doing it and how much you eat on your non fasting days. For me 5:2 is great for weight loss, taking into account to eat a lot of protein on those fasting days and sticking to a calorie budget on non fasting ones.
Because you’re doing it every other day, I’d track calories weekly in stead of the 500 one day/anything goes the next, can be super easy to over eat and not lose/gain that way. Figure out your TDEEx7-1500 (or 2000, depending if the 500 is 3 or 4 days a week)=divide that number by the other days (3 or 4) and thats your calorie goal for your anything goes day.