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5:2 Diet Thread! Number 8, fast away fast away fast away all!(1000 Posts)
The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet. Both are two versions of Intermittent Fasting, which you can read more about here.
The 5:2 diet was featured on Horizon in August 2012, and essentially requires you to fast for 2 non-consecutive days per week. The other 5 days, you can eat what you like. Alternate-day fasting is just how it sounds; you fast every other day. By "fasting", we mean that we keep our calorie consumption very low, around 500 calories on average, on those days.
I know a number of people lurk on this thread, as this is currently quite popular. Please just jump in and post if you're new- we won't bite. Well, maybe on a fast day. You'll find a lot of support here.
Here is a list of links to get you started with this way of eating. Please let us know if you find a new article or some other information online:
First things first, here are links to some of our previous threads: most recent one before that another one etc!
Another thread which breadandwine has started is a good resource for some of the links and tips that get lost in these big threads. In addition to sharing links, we try to condense some of our top tips for fasting there. Keep in mind, we all do this differently, so these are just tips, not rules.
frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!
Here is the link to the BBC article regarding Michael Mosley's findings, which was featured on Horizon.
Here is where I would link to the aforementioned Horizon programme, but it appears as if the BBC have finally noticed it on YouTube and have taken it down. Here is a link to the programme's page on iPlayer, which features a couple of clips, and might have updates eventually. Let us know if you find another site hosting it.
A blog post here gives some of the scientific explanation for why this way of eating helps you to not only lose weight, but improve your all-around health.
A Telegraph article which comments on the diet and gives a brief overview.
A study discussed here gives commentary specifically addressing the effect of this diet on obese people (both men and women), with regard to both health and weight loss. ("After 8 weeks of treatment, participants had an average 12.5 lbs reduction in body weight and a 4 cm decrease in waist circumference. Total fat mass declined by about 12 lbs while lean body mass remained relatively constant.) it also mentions "Plasma adiponectin, a protein hormone that is elevated in obesity and associated with heart disease, dropped by 30%. As did LDL cholesterol (25%) and triglycerides (32%).")
Important link if you are currently your ideal BMI: this appears to suggest the benefits for women at a lower BMI might not be seeing the same health benefits that are found on men at their ideal BMI.
And for those already fasting, here is a link to 100 snacks under 100 calories. We tend to favour lots of hot drinks during the day (count your milk if you use it!)
Another food link, here is a link to the BBC Good Food site, with a list of low-calorie soups.
We mentioned BMR and TDEE often. Total Daily Energy Expenditure (TDEE) quantifies the number of calories you burn in a day. This measure is best estimated by scaling your Basal Metabolic Rate to your level of activity. TDEE is critical in tailoring your nutrition plan to desired fitness goals. Here is a link to a calculator to help you figure out how many calories you should be eating in a day. (This is a new calculator to previous threads, this one seems to give me approximately the same results the last one did, but without the virus warnings on my browser!)
A BIG THANK YOU to all who have been contributing, btw. Most of us are learning this way of eating as we go along. All of the links above have been posted by others in our previous threads, and they've been very helpful. Sorry if I haven't given credit where it's due, but it was just enough of a job getting all the links re-copied and back into one post.
Come join us, and tell us about your experiences with this diet!
dontcallmehon well you look fab on the Halloween photo if that's theone you mean - great waistline! .
Thanks that is the photo. I did feel lovely that evening and had made an effort for a change! I certainly don't feel ill...
Hey ! I'm a grandmother!!....
Was fasting today (and yesterday) and started ok , but went to see new grandson Marcus (who is obviously the most beautiful baby ever ) and had celebratory G&T and chilli doritos on the boat back home and then several glasses of white since!!! ..
OMG dontcallmehon - does she know you in rl because I don't see how she could come to that conclusion based on that picture! That kind of comment is annoying.
Congrats Laska - would be just wrong not to wet the baby's head!
That's great news laska. You absolutely have to wet the baby's head.
I'm another 2 lbs down so 37 in total. Really pleased but have definitely made up my mind to move to 5:2. I'm also going to try & stop using mfp which I have to say I've been using as a bit of a crutch. It'll be interesting to see if I carry on with weight loss when not using mfp. We shall see.
Dontcallmehon - I think you look fabulous on that Halloween photo. If you have lost a further 7lb since then though,I would say you don't need to lose any more weight in my opinion. But I expect that the nasty comment was actually from someone who is just jealous
Laska - congratulations!
Last week of 4:3 for me this year, with xmas next week and then dropping to 5:2 in the new year, maybe taking on breadandwines suggestion for my two fasts to work out a maintenance plan. I think this will be the first new years resolution in 10 years that won't include 'lose weight' I feel tremendous about that. Although maybe it's more daunting as I actually want to start running and getting fit in 2013. It's going to be a good year,I can feel it
37lbs aftereights that is totally amazing..is that all onthe 5:" or some before? anyway whatever.. well ,well done to you ..
rachelblythe fantastic to you also.. my NWR will only be to lose less than 7lbs I think, which is also amazing to me.. Im just hoping to STS over the festive season and drop the last few 'wiggle room' lbs after I just want to be under 10st .(10.2 now) which is I think slim enough for me - being 5.6 and a little older . Scrawny Grans are not on I think , but slim ones (like me now) are fine!
Evening all. Dontcallmehon you look GREAT in that photo...the 'sticks and stones' saying springs to mind.
Congratulations Laska, does that make me a Great Uncle?!?!
Fast day here, was pretty hard especially early on but got through it and feel A LOT better after 3 days of pre-Christmas excess. Got to agree with those saying the aim now has switched to not doing too much damage over the next 3 weeks or so. And then hopefully using DrMMs book to kick start the new year and get back into a rhythm
Wonderful news Laska. Many congratulations to your family.
DontcallmeHon - take no notice. You look fabulous and confident in your photo.
Thanks guys, I appreciate the lovely comments. I am not going to lose too much weight now, but I love this way of eating and I'm not going to stop completely. Someone referred to me as 'delicate' looking the other day . I have never in my entire adult life been referred to as 'delicate!' I was quite happy with that .
Congratulations, Laksa - what lovely lovely news!
A lady in M & S approached me today to ask me the name of my son, as her daughter has just had a boy and is stuck for a name. She thought my son looked like a lovely boy, so wanted to know his name. Unfortunately he chose that moment to run off, but it was a nice thing to say. I am really looking forward to grandchildren when my time comes
Have lost this weight purely doing this WOE. Just worked out that still have 47 lbs to go to reach my target weight . but I can actually see me achieving that on this WOE
ignore rude comments - you look slim and toned. the right way to aim for.
aftereights you'll be ok, it can be done.. i've lost 20 on this WOE but 50 overall.. also Cyclistist has lost around 5 stone i think .
Bro.. yes it does but only if you also agree that he is the most beautiful great nephew ever,.(you can trust me ..or do I need to put up another photo?)
dontcallme hon it's jealously of course .. you do look great ..
Congrats Laska that's fab news!! Is he the first baby to make you a Gran?
dontcallme you look fab, there will always be someone looking to make themselves feel better by making you feel worse
GreenEggs I'm afraid I'm never intentionally that funny. But well done me
Mid afternoon here, getting a bit shakey and hungry but about to head into soft play with DD which serves excellent coffee and will occupy me til I pick up DS, have dinner with the kids then bath and bed them. DH working late tonight but it's been almost 2 weeks since I exercised so have booked a babysitter early as a treat so I can have coffee and book time alone before yoga
and someone else can put the blighters to bed
Dr MM's book is now available for pre order from Amazon at £5.99 arriving 10th January.
dontcallme you look georgeous.
I feel crap today, I've got a stinking cold and we've got a major project that has to be finished this week so I'm likely to be working til after 10pm every night. I put off yesterday's fast to today as I didn't feel up to it. Don't feel like it today either but I need to do it to make sure christmas does end in total disaster. I can't face January having to lose weight I've already lost once.
I'm normally organised with meals on fast days but I have nothing sorted for tonight, no time to cook and no time to go shopping either. Will probably end up with beans on toast.
I love beans on toast ff. Have pre ordered mike Mosley book. Have to really if only as a thank you to him for revolutionising the way I eat.
The most important things I've learnt is that it's ok to feel hungry, you don't need to keep eating to keep your energy levels up, & you will not fade away from hunger! But the most important thing I've learnt is that I do not NEED 3 meals a day.
Marking a spot on this thread, so I can educate myself about 5:2.
With a target of 13kg to lose in 2013, and a determination not to gain over the festive season I'm inspired by the success on here. DH wants to shift a few kg also - and this seems relatively easy to fit into our lives.
Will read up on the links over the next couple of days .... and likely have a few questions
Well then Laska that's official then he's the most beautiful baby in the world. Well done on the weight loss Afteeightsareallmine, I reckon you'll be surprised how quickly you achieve that target in the new year. And we've all now got the tools to keep healthy long term rather than just for a year or two...
Welcome DistantShip and good luck on your journey :-) .
Thanks for the heads up Virgonposter just about to get onto Amazon and reserve my my copy.
Have a great day all :-)
<Dipping toes cautiously into water>
I've lurked on and off for a while now and followed the plan
halfheartedly for a short time dropping a couple of pounds (for those of you interested, they've stayed off, despite my return to bad habits) but feeling a bit podgy and bloated.
So want to give it a proper go. As long as I can eat Xmas and Boxing Day, I should be able to cover the festivities so.......can I join?
Hi all, just did my first fast day, got a bit hungry around the 20hr mark but persevered and ate my full 500 cals at dinner. My question is, I am also currently doing Jillian Michael's 30 Day Shred, should i exercise on the days i am fasting or not? Oh and I am 176cm tall and weigh 98kgs currently - I was 121kgs so I have lost a lot, but still have a lot to go.
Welcome who & bec. Bec that is an amazing weight loss. Well done its so doable on this WOE. I love the fact you can pig out if you want & not feel guilty. Can't help on exercise I'm afraid I do absolutely nothing!
bec just try and see how it goes. I exercise in the mornings generally anyway- so pre-breakfast- and have found it totally doable. It used to be tough on the days after a fast but even that is getting easier. Also, sometimes it helps to exercise towards the end of a fast day, to take your mind off eating and also because all those endorphins work to suppress apettite.
Hope that helps!
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