5:2 Diet Thread! Perfect number 10!

(1000 Posts)
GreenEggsAndNichts Sun 20-Jan-13 15:24:08

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. wink 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. wink

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!

Laska42 Sun 20-Jan-13 15:27:23

Did I win the race ? hee hee?grin

Laska42 Sun 20-Jan-13 15:29:32

thanks greeneggs you are a star..

Breadandwine Sun 20-Jan-13 15:36:23

GreenEggs We Were Expecting You!!

Nice to see you! smile

thanks

Betterlatethan Sun 20-Jan-13 15:41:16

Hope everyone is having a good day today. Thanks for getting this thread started, I can't believe we are at 10 now!.
Well, as I suspected, my 'Christmas day' yesterday consisted of the usual excesses of food and alcohol. Managed to hold off on the Xmas cake and go for the slightly better lemon cheesecake, but got sent home with a piece and decided eat it today and have my fast day tomorrow!
One thing I wanted to get your opinions about is shop bought soups. The best/tastiest/healthiest/most fill-upable. The reason is that I am finding that soups are the best and most effective food to eat on a fast day, but sometimes I just don't have time to make them and then make something else for the OH. If I can get a selection of good, thick soups, I think it would help greatly on a day when even the slightest excuse could send me scuttling off to the biscuit tin smile
Thanks and keep up the great work everyone!

Laska42 Sun 20-Jan-13 16:03:47

B&W your vegan haggis recipe is looking something like 1500 cals for the whole recipe (including some spray oil for frying the veg) shock.. how many servings do you reckon you get from it?

GreenEggsAndNichts Sun 20-Jan-13 16:08:29

grin I reckon one of you will have to take over OP duty when I go on holiday in Feb! I will only be gone a week but that might be two threads at this rate!

and thanks thanks

SortingItOut Sun 20-Jan-13 16:15:03

I am still doing my 5:2 but this week my weight loss was less than 1lb - I am still really pleased because in 2 weeks it is jus under 4lbs I have lost.

I have the MOS here which is continuing it's 5:2 bit - some lovely pictures of people that have lost weight.

One thing that intrigued me was that Dr MM says 'Every drink I consume is calorie-free as this type of fasting has the most positive clinical health results'

So does anyone know what research has been done for him to say this? Possibly it might be in his book - I am still pondering whether to get it or not.

Also under a section called 5 Tips for eating well it says ' Choose carbs wisely - opt for low GI foods such as vegetables, pulses, brown rice, quinoa and slow-burn cereals. If you need bulk, get it from vegetables preferably steamed' - I didn't realise on 5:2 we were supposed to be going to low GI as well - is this mentioned in the book?
It also says as one of the tips about keeping milk and cheese in the diet and then says 'do cut out butter on a fast day - I think some of us on here do have butter.

I know most of us probably do this anyway as we fill up on vegetables but is anyone actively making sure they have low GI?

To be honest the MOS piece over the last 2 weeks has confused me more - damn I should not have read it - I have enough info on this thread!!

Thanks guys/gals

ErikNorseman Sun 20-Jan-13 16:15:50

Marking place...

frenchfancy Sun 20-Jan-13 16:19:18

Thanks Greeneggs your a star.

betterlate I have no problem with shop bought soup - though I prefer home made. Just keep and eye on the calorie content of some of the posher soups.

frenchfancy Sun 20-Jan-13 16:24:47

Sortingitout I think the main reason to opt for low GI is that high carb food tends to make one hungrier quicker. I don't eat white carbs on fast days for the simple reason that if I do I'm really hungry 2 hours later, but if I don't I'm not.

I eat a lot of butter, but not on fast days as I like to use my 500cals on things that make me feel full. For the same reason I avoid any alcohol though I know others on here don't.

Laska42 Sun 20-Jan-13 16:25:27

greeneggs I can do it if you want to email me the OP stuff will Pm you with my email ..

Aftereightsarenolongermine Sun 20-Jan-13 16:32:35

greeneggs thanks

Have been a complete pig this weekend blush & dreading official weigh in tomorrow but as this is for life not that bothered.

i will just have to be more careful this week as have another binge weekend next week!

Aftereightsarenolongermine Sun 20-Jan-13 16:37:04

When I said be more careful I meant not binge on non fasting days!

Laska42 Sun 20-Jan-13 16:39:01

sortingitout I usually make my own but I have had Marks and Spencer Super Green soup its 220 cal for the whole pot and really nice..

Marking my place so I don't get lost!

knittingmumof4 Sun 20-Jan-13 16:46:54

Hi, delurking here smile I've been interested in this WOE since seeing the documentary in August but it wasn't until Christmas that I really started to feel it was something I could do. I ordered MM's book and read it through several times and started fasting last week. I did Monday and Thursday which seems to work for my week although if I didn't have a toddler group to run on Wednesdays I'd rather do Mon + Wed + Fri fasts. Maybe something to look into if I reach a plateau.

After 4 children, 8 years of depression with associated comfort eating I'm finally feeling at the point where I can start to be a bit more proactive about taking care of myself. I've really enjoyed the buzz and feeling of energy I've had while fasting and the day after so I'm hoping that it's something that continues long term.

Getting back to a healthy BMI would be good too smile I lost 4 lbs in my first week although I know that won't all be fat. It's nice to see the numbers heading in the right direction though. Hoping I'll have a noticeable weightloss by the Summer smile

TalkinPeace2 Sun 20-Jan-13 16:47:36

Sortingitout
The daily Fail has a long history of printing bilge about diets. And hiding significant numbers of apologies for misleading articles within its print pages.
These threads are a FAR more reliable source.

I've just had a weekend with my sister and her family so the calories from wine are off the scale, AND the kids schools are shut so I cannot sneak off to the gym. But tomorrow DH and I plan to fast regardless.
I'm hovering around my original target weight, and debating whether to set a new target, but it may have to wait for sunny weather.

As will ALL healthy eating - cook from source ingredients, then you KNOW what is in your food ....

Laska42 Sun 20-Jan-13 16:52:34

HI TIP2 sorry I pre-emptied (SP?) your job end of last thread !!!! grin

TalkinPeace2 Sun 20-Jan-13 16:53:53

(((Laska)))
You did a beautiful job but I could not help myself .... grin

Chippychop Sun 20-Jan-13 17:02:08

Right I'm jumping in! I'll be fasting tues and thurs. Dh away this week so it may be a good week to trygrin

literarygeek Sun 20-Jan-13 17:02:29

Thanks, greeneggs! On the ball as ever.

better I like the glorious soups- particularly skinny carrot, I think it's around 230 cals for a pot; and the love life lentil and chilli, again a whole pot is around 280 and quite filling with bulgar wheat.

sorting I think the point about what kinds of food to eat- i.e whether wr should aim for low GI/low GL is just in general, we should always aim to keep to what we know is good for us, but as you know, and what appeals to so many of us, is there's no rules about not eating certain things from a weight loss p.o.v.

Don't get confused, just enjoy doing this, enjoy your treat foods and you will likely find yourself enjoying good whole foods as a side effect.

kiwigirl42 Sun 20-Jan-13 17:06:11

that vegan haggis sounds delicious. I have some green lentils in the cupboard I could use. I adore barley as well. and oatmeal. and nuts. and brioche ... thats how I got so fat in the first place I suppose!
I just had a second plate of paprika sausages and sourdough for my tea. Determined to get a full tummy before tomorrows fast

Betterlatethan Sun 20-Jan-13 17:32:42

Thanks frenchfancy and literarygeek. I do prefer to cook my own, but there are only so many hours in the day, and I can see that one day further down the line and on a fast day when I have less enthusiasm, there is an excuse of 'not having enough time/energy/veg etc, etc' just waiting to be uttered by me, so I'm preempting that now!

A trip to waitrose and sainsburys is in order I feel. In the meantime, I have the remains of the delicious butternut squash and chorizo stew for tomorrow's fast day meal, along with a wholemeal pitta bread....yum!

Am staying steady with a 3lb loss in 3 weeks but going to 4:3 next week, so I will keep you all posted with progress.....

Iwearblack Sun 20-Jan-13 17:42:03

Thanks for keeping the group going - it really is inspiring and helpful!
Have had 2 meals out this week which has been a treat. On both occasions I skipped breakfast the next day, to give my guts a chance to process all the food - felt normal doing this! Had lunch and tea as usual. Looking forward to fast day tomorrow (think I need it!)
As others have said - if you are starting out, don't over-complicate it. Stick to 500/600 kcal in one day (don't stress if go over, you have the rest of your life to perfect it and see what works best for you).

Soon it will become second nature....

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