Tips and links for those practicing Intermittent Fasting (IF). 5:2 or Alternate Day Fasting (ADF)

(270 Posts)
Breadandwine Sun 07-Oct-12 00:27:12

This is where those posters who have been IFing for a while can pass on any tips they may have on how to get the best out of this new WOE (way of eating).

It's also where you should post any new links on the subject that you come across - and would just get buried in a very long thread.

I just wanted to get this thread underway, so that GreenEggs can link to it in the new 5:2 thread (the 5th in just 2 months!) that's she is currently planning.

Breadandwine Mon 29-Jun-15 13:26:54

Positive Psychology

Recently, I've been following the advice given by Sonja Lyubomirsky, in 'The How of Happiness' - finding it incredibly useful.

I have a friend who lectures on Happiness at Winchester University, who's put me on to a weekly email from The Happiness Institute.

Since the research shows that "…those who're more optimistic tend to be happier, healthier, more resilient and (among many other things), even live longer", and the original Horizon programme bore the title, "Eat, Fast and Live Longer", I feel it belongs here!

totm & cravings

Keeping to 5:2 (or any other WOE) is often tougher during AF. This explains why and also what you can do:

Totm hormones lower the levels of insulin and serotonin ( the feel-good neurotransmitter)
Women then crave carbs and sugar to raise these levels. However, you need to act in a controlled way, to avoid worsening PMT and weight gain.

So, around totm:

. Increase protein
. Eat complex carbs - quinoa, porridge, brown rice - and beans instead of junk carbs
. Eat fruit, nuts, seeds, avocado instead of choc, sweets, cake, biscuits ...
. The above measures will also increase magnesium levels, typically lower at totm
. Try to cut out alcohol. Trust me, it may initially feel good, but it does worsen symptoms & weight gain
. Exercise and keep moving, especially take a brisk walk in the sun

Most women retain water during totm, so weight increases a few lb
However, if you resist cravings and over-eating, no fat will be added.
So, the water should be released shortly after totm and your weight will drop down again, maybe with an extra loss if you managed to 5:2 properly.

TalkinPeace Wed 11-Feb-15 15:19:13

Just bringing this thread back up the board so that those who are just starting the 5:2 journey can see some of the ideas we absorbed when we were getting the hang of the whole thing smile

Breadandwine Thu 04-Sep-14 14:10:34

BigChocFrenzy starts her wonderful exercise thread with the question:

"Why exercise?"

Well, here's why! I'm just a kid next to this guy!

Everyone should see this video!

TalkinPeace Wed 03-Sep-14 13:31:41

AS term starts and lots of people get back into fasting and new people join in, thought I'd bring this back up to the top and see if we have any new stuff to add
than the fact that even Diabetes UK agrees with me about NO SNACKING

ElBombero Mon 02-Jun-14 22:55:53

Shameless marking

Breadandwine Fri 16-May-14 23:24:11

Diabetes study - 2 meals a day versus 6.

Mention in the comments section that it's also good for weight loss.

TalkinPeace Thu 15-May-14 15:41:55

Bump for the newcomers on the main thread

Breadandwine Sat 03-May-14 16:51:00

Here's an explanation of what happens when the body's weight hits a plateau.

Posted by Betsy on thread 43.

Breadandwine Fri 18-Apr-14 12:27:23

Effects of IF on men.

Small study confirming what we already knew.

Breadandwine Mon 10-Feb-14 20:20:44

Fascinating explanation - and demonstration - of how exactly fat leaves our bodies - 80% of it leaves as CO2. Who knew?

Oops, should be Ref and Ref

Thanks for the link, B&W.
There is still quite a debate about whether self-control has a limited supply.

Some refs re a paper disagreeing with Roy Baumeister: [[ Ref] and ref

Breadandwine Sun 02-Feb-14 19:58:50

Self-control - a limited resource!

Fascinating lecture with much relevance to fasting and weight loss:

TalkinPeace Fri 17-Jan-14 19:39:21

mindful eating
an excellent link ...

wildwater Thu 16-Jan-14 18:38:19

After a year doing 5:2 I realised there is a big difference between being hungry and being empty. Empty without gnawing hunger pains (what were they anyway - my guts protestng at all that food?) is GOOD. To me, it means my body is doing what it needs to do without the added burden of digestion. smile

Lazysuzanne Tue 14-Jan-14 11:49:07

I'm about to read the book (very cheap on kindle!) I just wasn't too impressed with his interview with Richard Bacon.

I like that he mentions that exercise improves insulin sensitivity, I see that as the main benefit of exercise and I get so tired of people who insist that exercise isn't worth doing because you only burn x amount of calories.

Breadandwine Mon 13-Jan-14 22:01:47

Oh, sorry. confused

Haven't read the HIIT book yet - got it on order.

Lazysuzanne Mon 13-Jan-14 20:47:27

not suggesting iF isnt beneficial, quite the contrary I've always been in favour of longish periods without food, I love a bit of calorie restriction.

It's more his exercise recommendations that I'm a little hmm about, of course exercise is better than no exercise.

Lazysuzanne Mon 13-Jan-14 20:41:15

Thanks for the sourdough support, not sure if I'll persevere but I'm finding the relevant bits on your blog very helpful thanks

Breadandwine Mon 13-Jan-14 20:13:31

give it 10-20 years and much of the current advise will be rubbished, some new paradigm will be in

Suzanne, some of us haven't got 10-20 years! Well, that's not quite true, since I think I've got another 30 years ahead of me yet. But you have to start somewhere - and the evidence from my own body is, that IF works. Check out my blood results on my blog after 12 months IFing. Look at my post - "Walking is too slow" - my increase in energy has been nothing short of phenomenal.

I have other markers as well - my VO2max is in the mid-40s - and I can stand on one leg for upwards of 100 seconds, given by Dr Longo (I think) as an indicator of a youthful body.

So, credit where credit is due. Although the research was out there, it took Dr Mosley and the Horizon team to pull it all together and present it in a manageable form.

About a sourdough starter - that's the easy bit! If you get stuck, either PM me or email me.

Good luck - and keep the faith! smile

Ps. If you go back through the 35 threads, and look at the number of times posters have said that they're now in control of their weight - often for the first time in their lives - that makes a powerful case for IF!

TalkinPeace Mon 13-Jan-14 19:56:37

At the moment (January 2014) there are lots and lots of new people trying 5:2 for size and the points that have been coming up again and again on the recent threads are :

DRINK MORE WATER - at least two pints of water a day, more if not drinking lots of tea and coffee

TONING AND CLENCHING - as your body shrinks you need to get your skin to shrink with it, and that comes down to toning and exercise, lots of it.
Also look after your pelvic floor - as you get lighter you'll be able to exercise more and its really important to have your core muscles ready for the exciting stuff you'll be doing by summer

but mainly

Lazysuzanne Mon 13-Jan-14 18:56:26

(btw Breadandwine, I'm currently pursuing your blog, trying to make a sourdough starter...again blush )

Lazysuzanne Mon 13-Jan-14 12:25:21

give it 10-20 years and much of the current advise will be rubbished, some new paradigm will be in

Lazysuzanne Mon 13-Jan-14 12:21:35

I think Mosely's stuff is interesting but I'm not on board with much of what he advocates and he looks to me in many ways like just another diet & exercise guru

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