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5:2 Diet Thread! Perfect number 10!(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.
Michael Mosley has recently unveiled a new website to accompany his new book on the subject. Please go check them out, as he's the whole reason most of us are here!
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. This might be a good place to catch up with us if you're feeling a bit lost!
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.
B&W has found a new link to the aforementioned Horizon programme here. If you're keen to see it, watch it soon, because BBC has been quick to find these copies and shut them down online. We're hoping they'll re-play it again soon. I know these threads are popular, maybe they'll read my request.
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!
Plecofjustice, if this WOE/WOL is going to work it has to be for the medium or long term. So don't beat yourself up over this week, you did what you had to do to get on with the circumstances as they arose. The most important thing IMHO is to approach your next Fast day with a positive approach and then carry on from there. A lot of us found Christmas really hard and getting back into the swing of things a challenge. But it is amazing how quickly one successful Fast makes you feel back on track.....and how great food will taste the following day
Good luck all
Hi all. I love this thread - especially on fast days! I am new to this though. I would like to lose a stone and also realise the health benefits of fasting. At the minute I am using MFP to log calories and using fast days, and general better eating on feed days, to keep my overall weekly calories to the average of 1300 day as suggested by MFP to enable 1lb weight loss a week. Anyone else doing this and is it a sensible plan? The bad side is have to think about it every day but feel it maybe needed for weight loss.
Thanks TheCyclistist, you're right!
Usually I look forward to and actively enjoy my fasts, but the last couple of days, my brain's had quite a definite "anti-fast" reaction when I've thought about fasting that day - it seems to want me to eat. Suppose I'd better oblige it sometimes!
Next week for the win!
This has probably been said a million times but all day yesterday I was tortured by the food in the fridge and by DP eating peanuts last night. I kept repeating the mantra 'I can eat that tomorrow if I want' but now I find I'm not bothered.
Michael Mosley, the man behind the 5:2 diet, is doing a live webchat now over on this thread. Don't miss your chance to ask Michael a question!
He's responding to questions now if you happen to be around.
Yaty, just had mine answered, seems to be working thro them all
unlike other guests
I have just used the link to check out my BMR and TDEE not sure if I understand this correctly. It says 1lb = 3500 cals so am I right in thinking its going to be really hard for me to cut enough cals per week for me to loose anything? My BMR = 1369 and my TDEE = 1643.
So with those numbers for me to even loose 1lb per week I would need to average under 1200 per day??? HELP!!!! Not sure I can have worked out right.
Mobile- if you ate 2000 calories on your non-fast days and 500 on your fast days, you'd average 1250 if you fast every two days. That should see you losing weight.
Message withdrawn at poster's request.
If you ate 1650 on your eating days and 500 on fast days x 2, you would create a deficit of 2300 per week which should lead to weight loss of 0.5-1 lb per week, which is nice and healthy at your starting weight (assuming it's quite low due to your low TDEE)
mobile if you were fasting twice a week and eating TDEE you'd be around 1300 cals a day. I'm afraid I'm not the best person to give you an answer regarding the maths of losing a pound, but I can suggest that you just give a few fast days a go and see how it works out for you. It's a learning process with this!
duchesse yes but she was looking at her personal TDEE which is lower than the 2000 average. Her average daily calories on 5:2 would be 1316.
Thanks everyone for your ideas about milk alternatives. I will have a
Shot at making some soon. Please can I have instructions for making coconut milk yoghourt LG, that would be a real treat to look forward to!
in the US over Christmas we were served Almond milk - non sweetened - EXCELLENT in tea :-)
Message withdrawn at poster's request.
Go to MyFitnessPal - links in the wonderful Greeneggs opening post and you can work it out.
Part of taking control is setting your own boundaries on timescales and exercise levels.
Go for it.
Happy new- you need to create a deficit of 7000 pw to lose 2lbs. Based on fasting 2x weekly, that adds up to 2944 (1972 - 500 times 2)
So you'd need to create a deficit of 7000-2944 = 4056 over the remaining 5 days, which leaves you with 5804 to spread over 5 days. That leaves you with 1160 per day.
In my opinion, that's too low, and way unsustainable. If you are going as low as 1100 a day, you should not be fasting. I think you should aim to lose 1lb a week, which gives you around 1900 a day on eating days.
Swim 1 mile in 40 minutes, breast stroke : Calories burned 580
Eat one choc chip muffin and drink a cappucino : Calories consumed 585
Net benefit of exercise = NIL
but if no snacks and the next meal kept small, benefit of exercise = 580 calorie deficit = future weight loss
and STOP THINKING IN DAYS - this is a long term Way of Eating : count averaged your calories per week or per fortnight
So many new posts.. hell , im lost now , cant keep up ..
So just hello all , im still doing it .. 450 cals yesterday , eating today , fasting tomorrow..
Hoping to break the plateau soon..
I agree with Erik's numbers. If you wanted to lose more I would recommend doing 4:3 keeping at 1900 ish on your eating days.
One of the main benefits of this WOE is that it is easy to stick to as you can always eat the next day. If you reduce your calories too much you are basically on a diet all the time, which IMO is not sustainable.
Obviously the other way to increase weight loss is to exercise more. There are no credits for exercise here, but it certainly helps shift the lbs.
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Afternoon Laska don't worry that plateau will break surely but slowly as have all the others in the past. Nearly back to pre-Christmas weight here so I reckon my pre yuletide prediction of having a hiccup but being back on track by end of January was about right. Hasn't been helped though by not being able to get out on the bike as that's about the only exercise I get. Like you back to 4:3 on the same days at the mo, so looking forward to another Fast tomorrow .
Um, what were we saying??
(those of us without something to plug ) Reported you. V against spirit of this thread (which you profess to admire)
Am so impressed w 4:3ers, not sure i cd!
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