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!
Activity of fast days is absolutely fine.
Fasting on work days - you'd need to plan it around your actual teaching hours and possibly allow 100 of your calories for four large mugs of miso soup or tea with milk during the day and then have planned a humungous veggie stew or soup for when you finish work.
Try not to fast on the days you have evening stuff.
The nice thing about 2 days out of the week (leaving the weekend clear) is that you can flex your days.
I have a friend who is doing this - along with the rest of the science dept at her school I prefer to fast on work days as I keep busy AND, counterintuitively, have more energy on fast days - I often don't eat until later in the evening. If I have something after work I will grab something healthy to eat for around 5pm - the other day it was a pack of veg to steam (broccoli carrot cauliflower ) which I ate raw with a tzatziki dip. Nice and filling around 200 cals then had some filling soup when I got home.
See you on the new thread!
I have just started this diet 2 weeks ago and have lost 3lbs, very happy. Find it difficult to follow diets normally as I travel a lot. Bbcgoodfood.co.uk have a fantastic carrot and coriander soup (<150 cals) . Also enjoy tesco stirfry (34 cals) with fish at night
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Hi Everyone! Saw this week's Woman at the hairdressers with an article about 5:2 headlined something about needing to STARVE (their capitals) themselves - what a load of RUBBISH!! The featured 'dieter' who has apparently lost 15lbs since the Horizon programme has 600 cals on fast days and 2745 cals on 'feast' days. Well I couldn't have lost any weight that way!!
35 year old bloke, 90kg, 6 foot, light exercise, TDEE 2716
the 600 calories gives it away :-)
Funny looking bloke judging by the photo!
fairy nuff - then female, tall, LOTS of exercise, but has read the instructions wrong by doing 600 on a fast day :-)
Thanks guys! Miso soup sounds like a plan, am going to stock up this weekend and do some reading....
DONT buy the ready made soups ....
buy a pot of miso paste and a pack of Knorr stock pots and find some fresh spring onions
1) Boil kettle
2) put teaspoon of miso paste and stock blob in a mixing bowl with half a spring onion chopped.
3) pour over boiling water and dissolve
4) pour into bowls with a little cold water to right temperature
5) sprinkle rest of chopped spring onion on top
6) enjoy your 25 calorie lunch!
I have been doing 5:2 for about two months now and it is a revelation for somebody who has spent a (62 yr) life gaining, losing, gaining with all the diets & tricks known to man/woman.
This really is different. Because it's NOT a 'diet' as such...you remain in control at all times...the 'deprivation' doesn't feel like deprivation.
What I have discovered is a dislike of anything containing sugar. Never had a very 'sweet tooth' but now I cannot stand the taste. Can't say the same for savoury stuff though...my downfall would be to be alone at night with a bag of roasted nuts or crisps. Still love that crunchy, salty thing!
Looking forward to when I have dropped another 10 pounds or so...will I continue to do 5:2? I imagine so. Also toying with giving up breakfast for good. Although we are told it's the most important meal of the day it doesn't feel like that, and often I am not hungry, so why eat it?
Thanks to everybody who writes here. It is a great help to read what others have been going through. Cheers to all.
Week 4 of 5:2 for me today, I do Tuesday and Thursdays as it fits in nicely with my lifestyle
Haven't done breakfast at all since starting the 5:2, just not hungry in the mornings these days. Also finding I'm starting to get a taste for black coffee, no more coffee with milk and two sugars on fast days.
Had a boiled egg (again!!) for lunch with some salt, pepper and some chilli powder. Had this for lunch every fast day so far and probably need to get some more variety in, might start experimenting with bananas and other fruits.
Dinner will be spicy prawns and noodles so should be well under 500 today.
Finding this quite easy, and am now up to notch three on my oldest belt so that equates to two inches! Missus says there is a noticeable difference which is nice
Saw a couple of Jamie Oliver 15 minute recipes that I think I can adapt to be less than 500 calories, will post them once on the recipie thread once I have tried and calorie counted them.
Good luck everyone!
Week 2 for me and 3 fast days down. The first was horrendous but have now worked out that skipping breakfast and having 250 clas for lunch and supper work much better for me. The only thing is... I'm so thirsty! Even on non fast days I seem to be drinking loads more. Anyone else finding this?
TIP- miso is also nice with some dulse stirred. (or any other kind of ready to eat seaweed!)
Quick reminder, new thread here for when this one is full.
I have just finished my 5th day also. I found day 4 the hardest but the 5th day was much easier. Drinking lots of peppermint tea and keeping busy in the evenings going out with friends and exercising so that I dont laze about at home and eat
hi - thanks to those who replied - wasn't trying to be critical btw. i'm a couple of stone overweight (for me - probably much less overweight than that according to bmi stuff but that is hugely generous imo) and trying to think of a genuinely sustainable, doable way to lose it without falling into fads or counterproductive stuff.
happy to hear it's working for a lot of people. will do some more reading and give it some thought. 500cals twice a week sounds quite doable with good protein based food choices.
currently i'm working on trying to eat breakfast every day - something i've never done but have always been told is the cure all to everything from my fatigue to weight to world debt
Hiya swallowed, it's no problem, more than a few have started out questioning this WOE. It's natural, as we've all been told many things as facts for weight loss, and this WOE seems to contradict some of those things.
This thread is just a few posts away from its limit, btw, so if you'd like to carry on with us, we're over on thread 11 now!
Yes v v thirsty but drinking more 'clean' drinks - v strange
Oops that message was meant for annaK
My "fast diet" diary
THURSDAY, 31 JANUARY 2013
Week 1 of the 5:2 fast diet
Monday 21st january 2013 weight on Start day 141lbs
By end of first week 138lbs
Total loss in first week 3llbs
Doing two day fast, eating allocated 500cals in one go leaving as bigger calorie free gap as possible.
Eating smaller portions on normal days
Did well no side effects like dizziness or anything, toilet visits less often. Felt great zero bloating and felt happy alert good mood excellent start.
Hi there. well im starting today and on my 1st fast day. Im 29 5ft 4 and weigh 13st 4. Im toned and gym a lot and have a flat tummy, but big bum and thighs, but don't wobble if that makes sense. Im a size 12-14. I really want to get 2 stone off for summer. I want to be fab and 30.
Im just a bit confused though . I eat as normal yesterday finishing with paste on toast at 9pm. today I had a tiny bowl of musuli as its my fast day...Do I fast until tomorrow morning or until 9pm tonight! Help.
Thank people x
I am a newbie here. I only found out about this diet 2 wks ago as I listened to the radio on my drive to Devon. I liked the sound of it, so did some googling, downloaded the fast diet book and the 5:2 book onto my iPhone and read all I could.
On my return I decided to give it a go.
I have tried all other diets and I get bored with them and although I start off well I then go off the wagon and find it hard to restart.
I am a fairly fit 56 yr old, I walk my dogs for over an hour every day and I also do dog sports with them, but I also reckoned it was time to start looking at my internal health as well.
So last Tuesday was my first fast day. I have decided to cheat and I am using weight watchers convenience meals for my evening meal.
In the morning I am having 2 of the new Mcvities porridge biscuits, total 114 calories. I am then having the WW meal in the evening roughly 250 calories, and a real fruit puree ( meant for babies but delicious at 60 calories) During the day I am having Red Bush tea with a hint of skimmed milk up to the value of 500.
Once Ive reached this I switch to water. I try and keep as busy as I can.
I did the same regime on my 2nd fast day and also my third which was yesterday.
I have so far lost 4lbs.
The only problem I have had is a slight headache when I wake up ? :-(
Eventually I want to be able to cut out the breakfast and just have the evening meal, but mentally I am not ready for this yet.
I look forward to reading more and more about this diet and at the moment I am trying to persuade hubby to try it too.
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