5:2 Diet Thread! 13! Now, the baker's dozen!(992 Posts)
The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet.
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, or approximately your TDEE (see explanation below). 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 for a woman, 600 for a man, on those days.
You'll find on these threads we use a number of acronyms. If you're new to the threads, or Mumsnet in general, they might not make much sense.
WOE/WOL = Way Of Eating/Way Of Life. We use this term instead of "diet" as many of us see this as something to do in the long term.
MFP = My Fitness Pal, a website many use for keeping track of the number of calories they're eating.
TDEE = Total Daily Energy Expenditure, 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.
ADF = Alternate-day Fasting, as it says on the tin, fasting every other day rather than 5:2.
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!
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!
If you've been at this a while and are moving on to maintaining your goal weight, there is a thread here to discuss that.
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%).")
Something to consider 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.
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!
Week 4 here - fast day yesterday and tomorrow
The not eating is going fine - the one thing I've noticed is I feel really dehydrated the day after a fast even though I've been knocking back cup after cup of herbal tea (and weeing copiously!)
Any ideas what's going on?
wow this has moved fast!
it's an eating day for me today and i seem to be in a bit of a munchy mode.
have decided to go with it as i don't want to feel deprived and like ohh this is too much hard work etc and get despondent. am trying to remind myself slow and steady is fine.
also the first week i did this i ate loads on some of my eating days and actually lost more weight than the second week when i ate moderately. so who knows.
good luck to those who are fasting.
First day of fasting and I'm surprised at how easy it has been. I think the thought of fasting is a lot scarier than it actually is. Today I made a big chunky tomato soup which is 350 cals for the whole pot. I've only had 2 bowls of it so far, there is about 3/4 left so no chance of me getting hungry tonight.
Here's hoping I see some of the great results that you all have
Fasting today not going too bad Heinze soup for lunch and a lovely salad and egg for dinner. still a bit hungry - kids bedtime to keep me busy soon.
I'm on a diet most days now as I have been eating way way over my TDEE for a while now. I hope like some of you others have found my appetite might slow down with this WOE.
Last week I did 3 fast days although on the third I was nearer 600 cals, I dont think that's bad tho as every other day is quite tough!
I wake up after a fast day absolutely ravenous!
I run, and have done so on both fasting and non fasting days in the morning, I'm used to running in the morning.
Like some of you other ladies I'm going to try and wait a month before weighing, hoping it will keep me more focused.
Thanks for all the motivational posts, will continue to read and update soon!!
Thanks for new thread. Eating day today, but not as hungry as when not fasting. Still early days, but losing lbs.
BadildonBond - I notice the dehydrated thing too, strange isn't it?
Spirited and Black Mary, I too have had little success with this and am getting fed up. 4 weeks, and a pound and a half in the first week and then nothing, not even an ounce.
I am definitely not eating over my daily allowance, but am kind of peed off that I have to track my calories all the time, as this is what I am crap at, and hate doing. This week I have added in a 1000 calorie day as well as the two day fast, so am waiting until end of four weeks on Thursday to see what happens.
I have googled this, and have seen a couple of things where people lost weight in the first week then nothing, particularly women, so am a bit at the whole thing. I usually lose weight quite easily so am not sure what is going on.
Perhaps we need to start our own thread. I wouldn't dare go out for a meal or anything on this, so it doesn't seem any different to a normal diet, except a normal diet works
Today's the first day in a long while - and certainly since starting 5:2 - that I've not counted a single calorie (in MFP at least, I'm finding myself doing a few mental calculations/guessing - old habits and all that). My appetite finally feels under control/reduced since I began 5:2 so I want to see if I can really and instinctively "eat normal" (ie not over eat) on non-fast days. So far so good today, in that I haven't binged and have definitely been eating due to feeling
a little bit hungry. That's what I've loved most about fasting - that it's enabled me to feel and recognise genuine physical hunger and not to fear it. Hurrah!
Hi all, its only my second post , first was a couple of threads back, gosh you guys move fast.
Things are moving slow but steady,4 lbs in 4/5 weeks(i cant remember the exact week i started) which brings my BMI to the upper border of normal weight, i started at 10st and 5ft 2, which is the heaviest i have ever been.
So to get things moving along i have started the 30 day shred, fully shredded on level 1 , day 2 ...... anyone want to join me, it is great fun ...really it is.....
Shiny, new thread!
I enjoyed eating normally today.
I think I'll do my 2nd fast day tomorrow.
Hey, look at this What does 200 calories look like?
Was there an article about plateaus posted recently? If so can someone point me in the direction of it please as can't find it! Thanks
Hi all, fast day today - the hardest so far as I am home on half term hols. Lots of dog walks were needed!
However it was also the first time I have done a proper exercise session (Spinning) and really pushed myself to see how I would feel whilst doing so and I felt great! I really enjoyed the session and was genuinely shocked when the cool down track came on, the time went so fast! Have just enjoyed a chicken and vegetable stir fry with a cup of earl grey for afters! ! I think I might change fast days to deliberately include my Spinning session in future.
Hope anyone else fasting today is feeling good.
What I do find interesting is that at the moment, after only 6 weeks of doing this, I feel similar to how I did when I finally successfully stopped smoking. I find myself thinking about it lots, especially on a fast day, I feel I will know this has become very much a way of life when I stop thinking and analysing it all so much and just get on and enjoy being in control, just I do now as a non smoker.
Laska42 great seeing what 200kcal looks like! Thanks!
Well I did it! I lasted 24 hours I've now had my M&S ready meal at 325 kcal and a ryvita - hot choc time and then bed!
I Also managed to burn 260 kcal at the gym! When I felt a bit dizzy I stopped - Tomo is a food day! Nearly there.....
Thanks Eric and Ezzza for your encouragement, have to be out all day tomorrow, so not sure if I can make it a fast day. But I will just have to do it.
laska loved the link.
kiwi good luck & let us know how you get on.
Those of you having difficulty shifting weight throw in an extra fast day or switch your fast days around to see if that makes any difference.
As for me, I went out for dinner, & I only ate half the amount on my plate as I was no longer hungry. This is unheard of - me, leaving food on a plate in a restaurant....,
Today's fast day has gone better than thought. I worked all day at a kids club and managed my fast with only a headache. I split my calories in half, having an ham and mushroom omelette for lunch, which seemed to fill me up.
Tonight was Cod with tomato's, peppers, broccoli and sugar snap peas. I was amazed at the amount of food on my plate.
2 fast days done this week, dare i contemplate another???
Hellooo all, im new to these threads i did post a message on the last one the other day...
How do you all find the 5:2 diet? Im finding it good so far... Only been a week and a half mind u! Been doing good on my fast days and trying to stay healthy where possible on my normal days too!
When u go on my PC ill have to check out the other threads linked x
I have lost half a stone since Jan 16 so am very happy after stalling on SW. More importantly as with other posters FEEL slimmer clothes looser and a total shock to me - don't want to drink lager anymore (????) And only wanted minimal food on non-fast day - could only manage a bacon roll(to break my fast) and HALF a vegetable curry and (wholegrain) rice unknown for me but v happy that I am finally starting to eat like a slim person.
See I knew I shouldn't brag about leaving food, just scoffed half a pack of nuts! That's taken well over my TDEE!
On my non fast days I LOVE that I can eat health-giving but high calorie food such as nuts and coconut and olive oils-without worrying or counting. Absolutely amazing. And still having lost 7lbs in a month ! Fab
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No thanks if we wanted to do Cambridge or similar we would be. I'm more than happy with the way I'm eating and I'm not interested in your diet peddling.
cambridge we are doing this also for health benefits, so off you go.
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