hello friends, I see here mostly already experienced fasters. I need to lose the last 15kg, I decided to join rolling 48s, How do I calculate calories and how much do I need to eat to lose about 1 kg per week?
Trial and error is the best way to be honest. Log everything down that you eat and try to eat low carb with tons of salt. Exercise on your refeed day. Personally I used rolling 36s to get the last weight off. Gave me a larger eating window and I could exercise more. Ultimately everyone’s body is different and you’ll have to experiment. 👊🐍
The good thing about fasting is that you dont really need to calculate calories.
This is because when we do rolling 48s for example, our refeed is only going to be one meal. That meal is going to range from 500-1000cals. Like just a regular large sized meal. As long as it’s low carb is all that matters.
Your calorie deficit will be large enough from your fasting window that after a week your refeeds won’t matter much.
This is only true if your BMR or TDEE isn’t crashed from a bad diet and activity beforehand.
Fasting this way you can lose 1 kg per week or so Id say once you lose all the water and glycogen weight.
Remember you will start to stall in your weight loss once youve lost enough and will need to incorporate carb ups and other strategies to go back on a linear weekly decline, also weight loss will obviously be slower once youve lost enough.