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Eat Some Exercise Calories on Fasting Days?


Silver Member
S: 14st11lb C: 12st12.2lb G: 11st5lb BMI: 29.1 Loss: 1st12.8lb(12.95%)
Hi all,
Been doing very well on the 5:2 - not perfect every week, but consisent. I've lost 8lbs since end of February.
I have a question for anyone else that does a lot of exercise - I've started doing exercise on my fasting days as I work-out 4/5x a week and struggle to plan it otherwise (i.e., not fasting and gym). Does anyone else do this and if you do, are you eating any extra calories on those days? I do ~1hour of Step or Boxing which is like 600 calorie burn and that's all I've eaten for the day. Then I run 5-7K the morning after before I've eaten anything (I found this to be great - much better than I did before!)
Can't decide if I should be eating my exercise calories or a portion of or just try and stick to 500-600 calories even with the exercise.
Insight or previous experience would helpful!
Thanks all :)
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Silver Member
S: 10st5lb C: 9st10lb G: 8st13lb BMI: 21.9 Loss: 0st9lb(6.21%)
Hey there

I exercise quite a bit too but don't eat my calories back. I think you still have to keep them low unfortunately and not taken what you've burnt off into consideration. I don't tend to worry if I have the odd higher up day though. I think if you feel light headed etc then you should definitely eat more xx


Silver Member
S: 10st5lb C: 9st10lb G: 8st13lb BMI: 21.9 Loss: 0st9lb(6.21%)
Good work!!! That's one thing I'm not sure about with fasting as obviously want to push myself hard training but think I get more tired than normal on fast days xx


Mostly plant based
S: 14st0lb C: 13st8.5lb G: 10st4lb BMI: 32.7 Loss: 0st5.5lb(2.81%)
Wow! 2 classes! And I was pleased because I ran 3 miles on my fast day! I'm building up my running and don't plan to eat more as I increase the mileage. I have heard that the day after a fast day can be tricky, exercise wise, so the only thing I do is make sure I don't fast the day before and the day of my long run (I do one long run a week, currently 6 miles but I will be building up to 15 miles)

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