Day 3 Intermittent Fasting

As I mentioned on the main post, two weeks intermittent fasting results I am going to detail day by day waht is being my experince of Intermittent fasting.

This day was full of challenges. I had a celebration what it means I went to a restaurant and the most of times this means the food was not too much balanced, except if you order a salad.

First thing first, I started the day at 5AM running 9km. This was the scheduled workout during fasting for today so I am happy I did.

I broke the fasting to early, 9AM with a protein beverage adding to 21 grams of proteins.

For launch, I ate outside, I ordered a burger and some nachos. I am not so proud of this as it is not align with my current diet but it is what it is. I think I ordered this as I spent 671 calories on my workout.

I did not take dinner as my day is the one finally selected for getting 24 hours of fasting.

As you can see in the other posts, here a table with the recap.

Summarizing so far my first week of two weeks intermittent fasting I have spent only on my workout 1371 calories.

Here are average calorie expenditure estimates for different components:

1. Basal Metabolic Rate (BMR):

• On average, BMR accounts for about 60% to 75% of total daily calorie expenditure.
• For example, an average adult may burn around 1,200 to 1,800 calories per day at rest, depending on factors such as age, gender, weight, and height.

1. Physical Activity:

• Physical activity can contribute to varying percentages of total calorie expenditure, depending on the individual’s activity level.
• For example, a sedentary lifestyle may lead to physical activity contributing around 15% to 30% of total calorie expenditure, while highly active individuals may burn up to 50% or more through physical activity.
• A moderately active adult may burn an additional 200 to 500 calories through structured exercise and daily activities.

1. Digestion:

• Digestion typically accounts for a smaller percentage of total calorie expenditure, roughly around 5% to 10%.
• For example, the thermic effect of food (calories burned during digestion) may amount to about 10% of the calories consumed through eating and drinking.

These estimates can vary widely based on individual factors such as age, gender, weight, height, muscle mass, and overall health. It’s essential to consider these factors when calculating calorie expenditure and intake for personalized health and fitness goals.