Hi, Giovanna!
Here are my thoughts, and my experience as a proponent of intermittent fasting who has been "back on" for about six weeks after a long period of depression, poor eating and weight gain:
Everything comes down to just two things, really - your body and your goals. I'm not a doctor (talk to yours!), but physically and emotionally I feel much better on a 3-5 hour calorie window than I do when I eat all day, no matter if I'm eating a little or a lot. So, if your goal is just to "feel better," then I don't think it matters as much what you're eating during your window. Remember, Fast-5 is not really a structured diet; think of it more as a way to better understand your body and how it uses energy.
That said: Once you understand how your body uses energy, and you want to use that knowledge to burn more stored fat energy, it becomes more important to pay attention to the number of calories you're taking in, and the quality of nutrition that you're providing to your body. What has always worked for me is a simple math equation: write down your ideal weight – not your current weight, but your "goal weight." Multiply it by ten. Whatever that number is, don't exceed that calorie number and you'll likely lose fat. You can certainly adjust that number up or down based on your level of activity or your fat loss goals, but at least it's a good place to start. For instance, I'm 6'4", 45 yrs old, lift weights every other day, and I set a weekly goal of walking 20-25 total miles with one day off. My goal weight is around 200-215 pounds. I'm being aggressive in my fat loss over muscle gaining, so I generally keep my calorie intake between 1000 – 1500 calories on most days. If I exceed 2000 calories, I try to get into the gym the next morning and put those fresh calories to good use. I'm carrying a lot of extra body fat (well over 50 pounds), and I do believe that all the extra fat energy is keeping me from feeling worn-out with the low calorie intake. I supplement only with creatine powder, general vitamins/minerals, fish oil capsules (omega-3), and l-arginine amino acid capsules. Oh - and I'm a heavy coffee/tea drinker. :-) I got back on my regimen in mid-October and I'm down about 25 pounds. I've also felt stronger, but keep in mind that the first several pounds are largely water. I'd estimate that 15-18 of those pounds are fat loss.
If you're restricting calories, food choices become even more important because you'll want to make the most of every calorie. For me, I've eliminated processed sugar and wheat (except for holidays), and drastically reduced my alcohol intake (if you drink, your body will address the alcohol first and your food (esp. fat) has to wait to be used). If your goal is to use stored body fat for energy, you have to give your body a reason to use its fat for fuel. Fast-5 accomplishes this by getting your body accustomed to going without food for most of the day. Still though, energy use is basically mathematical, so if you're taking in more energy than you need, the result is that your body will try to store the energy. I suspect that someone who fasts for 19 hours a day and still overeats will gain less than if he/she ate the same amount throughout the day. For me, if I eat poorly (and a lot) during my window, I sleep poorly, feel lousy in the morning, great by mid-day -- but it doesn't advance my fat-loss goal (I can 'undo some of the damage' by increasing my weight training intensity, but that's not for everyone). It's just a choice. When I break my fast with some cheese and an apple or cucumber, eat a high-protein, medium-fat meal with vegetables and quinoa or sweet potatoes, and have a protein shake with a handful of almonds or nuts at the end of the window, I feel well-fed and happy, my muscles have what they need to repair and even build a little, and every week I'm leaner.
Hope this helps!
Phil
From: giovanna.ettorre <giovanna.ettorre@yahoo.it>
To: fast5@yahoogroups.com
Sent: Sunday, November 25, 2012 10:36 AM
Subject: [fast5] calorie intake
To: fast5@yahoogroups.com
Sent: Sunday, November 25, 2012 10:36 AM
Subject: [fast5] calorie intake
How many calories can I eat when the window opens, I have completed my 3rd week eating whatever I want within a 2-3 hour window opening. I feel so much better. Should I start eating proper food or can I continue with eating whatever I crave.
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