how many calories should i eat while intermittent?
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Just make sure you aren't going below 1,200 calories a day. The only exception is if you are doing the 5:2 method: five days a week you eat normally (for example, 2,000 calories a day) and two days a week on your fasting days, you eat only 20 to 25 percent of your average calories (so 400 to 500 calories).
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This will depend on many factors, including the intensity of your activity, your size and weight, how many calories you burn, how many days you'll be out and so on. A reasonable goal is about 1½ to 2½ lbs. of food (or 2,500 to 4,500 calories) per person per day.
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Some intermittent fasters (optimistically) believe it's okay to consume up to 50 calories without breaking their fast.
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The number of calories that you need to eat in a day is not just dependent on your diet but also on the level of your physical activity. Experts believe that 1500-calorie diet, which is 500 calories less than 2000-calorie diet, is enough to shed 0.45 kgs in a week.
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There's also what's called the 5:2 approach to intermittent fasting, which means you would eat fewer than 500 calories for two days per week and however many you want on the other days.
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If you usually consume your maintenance calorie count every day but you're still underweight, try adding more healthy calories to your diet. Depending on your current weight and your ultimate goal, you might want to start with 250 or even 500 extra calories per day.
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You can determine your calorie needs using this calorie calculator. If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator. If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.
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Well you don't have to dump your morning routine if you want to give fasting a try. The general rule of thumb is that if you stay under 50 calories, then you'll remain in the fasted state.
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Try to ingest 150 to 300 calories an hour for any runs lasting longer than one hour. Avoid consuming more than 300 calories, as your body may not be able to digest what you are eating as fast as you are eating it. Basically, aim to eat what helps you feel energetically strong and digestively at peace.
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Every day, to lose weight, you should eat between 200 and 400 calories for breakfast, 500-700 calories for lunch, and 500-700 calories for dinner. You should also incorporate a morning and evening snack for a total of about 400-500 more calories.
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The long-standing guideline is this: For active adults age 31-50, men need 2,800 to 3,000 calories daily and women need around 2,200. Of course, the magic word is “active,” which varies per person and depends on factors like intensity and metabolic health (i.e., how effectively your body burns calories).
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After all, weight loss (to oversimplify it) does require burning more calories than you consume. But some weight loss plans suggest men should consume 1,500 to 1,800 calories each day and women should consume 1,200 to 1,500 calories each day to shed pounds safely.
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To lose 1 ½ pounds a week (subtract 750 calories), she would consume 1425 calories. It is not recommended that anyone eat less than 1200 calories on a regular basis as this may slow the metabolism as well as be nutritionally inadequate.
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So if you can't hit the 1,500- or 2,000-calorie mark in 4 hours every day, it's OK. If falling below 1,200 calories a day becomes a regular habit, though, reconsider your diet plan. If you're not sure how many calories you're consuming, track them in a free app like MyFitnessPal.
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Rule 1: Know Your Caloric Needs Research shows you're more likely to keep the fat off if you lose it gradually, says Monique Ryan, author of Sports Nutrition for Endurance Athletes. It's best to cut no more than 200 to 300 calories per day.
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For most people, a snack might be 200 to 300 calories, but someone who is particularly active might need a snack that looks more like a meal and is closer to 500 calories. If you are trying to lose weight or avoid weight gain, bulk up your snacks with large portions of vegetables, which are low in calories.
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During your fast days, you can eat, but not very much. Women get 500 calories per day; men get 600. That's far less than what's usually recommended. Depending on age, gender, and how active you are, you could need three or four times as many calories.