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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!
I never thought I'd say this, but I'm quite looking forward to my second fasting day tomorrow! I did feel better after my first fast last Friday and have enjoyed eating whatever I want this weekend.
Also, Breadandwine and virginposter, I've really cut down on the amount of diet coke I drink. From having 3/4 cans a day for many years , on Friday I had just one, Saturday two and today just one again. The best thing is I've not been headachey today either so I think reducing it gradually was good advice, virginposter.
Thanks for new thread greeneggs and thread closures TIP and laska (I have this mental picture like you are clearing the stragglers out of a bar!)
Thats brill matilda May!
As it's a Sunday, and I need a place marker, I thought I'd post up my Sunday 'steam roast' lighter option - I sit a chicken in a pint or so of liquid in the roasting tray (mix of white wine & Marigold bouillon stock), pop in some herbs, celery, an onion or two, perhaps some whole carrots and roast for the usual amount of time, in a fan oven I've noticed I need to cover the bird with foil for 3 quarters of the cooking time and voila, instant gravy! (Can thicken if you like). I must admit that I did do roast potatoes & parsnips too but using only a small amount of oil! This is not a fast day option but still a nice healthier alternative to covering the whole thing with butter before roasting
3rd fast day tomorrow!
Just lost a nice long post of my ramblings - think my iPad is trying to tell me something . Thanks for the new thread greeneggs.
Good going, matilda - slowly and surely you'll get there.
Sounds lovely betsy - can you eat the carrots or are they too oily?
Giraffes The beauty of it is that none of it is oily at all - just succulent!
It's hard stopping drinking something I've had regularly for so long, especially when I get withdrawal headaches. I've tried to stop before without success. Luckily, I'm not craving it so much now - I think Breadandwine's video link has helped!:-)
Thanks for the oil info, Snowkey (on the last thread - things move fast on here, phew!).
I use EVOO for most things, except for cooking tempura - which I never did before this WOL came along - when I use sunflower oil. Also, when making pizzas, I add a fair amount of the (mainly) sunflower oil from a jar of s-d-tomatoes when I'm making the dough. I find it imparts a delicious crunch to the crust.
Here's another article about 5:2, from a well-respected US medic, Dr Andrew Weil - he gives the clearest, most succinct, description of the benefits of IF, I've yet come across:
Cyclist, I used to use a 10 minute delay after making a cup of coffee before reaching for a biscuit, but leaving it for 20 minutes is in another league altogether.
Yesterday I took a piece of chocolate cake (to be found on the recipe thread - 220 cals for 50g - not recommended for fasting days, but brilliant when you don't have to care! ) out of the freezer and had it with some soya cream. I immediately wanted more - it is, in fact, very morish! . But I thought, you don't need another chunk, and I set the timer for 20 minutes. After about 15 minutes, the desire had subsided somewhat, and after 20 minutes I didn't feel like it in the slightest - so that chunk survived 'til another day. (Till tonight, actually, I've just had my pudding!)
About tonight - I've just finished my four days of
gluttony eating normally, and I've begun my first 24 hour fast of the week. Thanks to Time Team, on Ch4 at 5.25, I finished the last mouthful of my dinner at 6.10 this evening. This means I can have my dinner at 6.30 tomorrow, my normal time. Having to wait until 7.30, as I have in the past, is very frustrating!
About the haggis, Laska I've just had a piece from the freezer - weighing 160g - so I reckon the amount in my recipe would be enough for 6 servings. Making the calorie count for each one, 250 cals - very acceptable! Perhaps I'll put it on the recipe thread?
At this time of the year I generally buy a couple of Hall's veggie haggis from Morrison's - at £1.50 each, they're much better value than MacSween's at over 4 quid! But the shelves were empty when I was in town on Thursday. They disappear very quickly after Burn's Night on the 29th Jan.
kiwigirl let us know what you use when you get round to making it. I'm a great fan of pearl barley myself - it really is a very adaptable dish!
Good to hear, Matilda, you'll soon give up the stuff altogether!
matilda well done just goes to show what can be done if you put your mind to it. Keep going with the fasts and minus the coke and you will get there
Also for more on all of the stuff B&W has recently been posting about diet drinks etc do look at Dr John Briffa's blog. His latest post is about how even low doses of the artificial sweetener aspartame are toxic to the brains of animals.
I also thoroughly recommend you read his book Escape the Diet Trap
I have also posted this on the hints and tips thread
good plan B&W .. im definitely going to make it .
hmm.. but what about pearl barley in the haggis? I also found this recipe online earlier which uses aduki beans and pearl barley .
I've been reminding myself recently, that the blogs that have been linked to on the T&L thread are all being updated regularly, so it behoves us to check them out now and again.
Have yet to act on my thoughts, though.
And I'm well aware that the great Dr Suzuki (he of violin fame) said:
To think and not to act, is no to have thought at all.
So, thanks, Laska!
Laska B&W Very interesting links about aspartame - I'd always suspected it was bad news but hadn't looked into why. Have always found myself avoiding the 'low sugar' options for kids' drinks etc. Might have to rethink the low cal hot chocolate I sometimes mix with Barley cup when I'm trying to stave off sugar cravings.
I'll say that again - properly this time:
To think and not to act, is not to have thought at all.
Hi all, just marking my place and passing on my thanks to Greeneggs for doing the needful.
Had a long run in the snow today, really enjoyed it, went much further than i intended and came home to Beef bourguignon with parsnip purée, broccoli and roast pots - no pudding, I'm still cold turkey on sugar, a glass of wine would have slipped down nicely - roll on end of Jan when I will stop recording food intake, start drinking wine again and go jean shopping. Hoping to knock another couple of pounds off before then and then I'll just maintain on 5:2.
Had dd's birthday party today so skipped breakfast...but then too busy to eat much while party was on. Made up for it with some cake this eve so don't feel bad at all for indulging as rest of day very reasonable!
Looking forward to fast tomorrow ha! I did just say that!
That is an interesting article BandW - thanks for posting. I especially like the flexible description of 'How to fast' ie there is no one way of doing it so go for what is comfortable for you. Why have I always believed that if I don't eat for oo all of 3 hrs then I'm going to keel over?
I do have memories of being starving as a kid whilst waiting for tea, and then having stomach ache after eating, because I had gotten (is this grammatically correct outside USA?) too hungry. I have never had this post-prandial ache as an adult though!
Snow key. Sounds like you had a v similar morning and lunch menu to me except I was on skis and as usual made a pig of myself with dessert. Am v impressed with your no sugar regime, I really don't think I could do it for more than 48hrs, and would end up gorging on one of those huge Xmas size ball of Lindor balls. Should change my user name to Augustus gloop.
We had one of those massive balls of lindor. I have melted them down into rocky road, I have almost managed to get rid.
I'm not being saintly giving up sugar, I really can't control my intake, for me it's easier to give up and go through a few days of cravings and then be free of it. I hate needing to have sugar.
snowkey I think I might join you in that sugar fast. Having fallen head first into a brownie pan last week, I think it might be a wise plan.
snowkey I have the same issues with sugar - get totally addicted very easily, I have to go cold turkey too. It is lovely when I'm not craving though!
on fast days, I don't poo. I usually poo everyday (sorry, I did say it was TMI) and sometimes I'm also not going on the day after fasting. I eat lots of fibre. Anyone else had this? Did it settle down? I had this when I did calorie counting last year but it was more random.
If I caught my wife melting down Lindor balls it would be grounds for divorce..
Yup, normally like clockwork in the morning. Fast days all over the shop. No bad thing so long as everything runs smoothly.
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