5:2 Diet thread! Number 17- ready for Spring! Any day now!(1000 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- 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.
There's a link to the aforementioned Horizon programme here.
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 by Dr Mosley himself, very informative if you're just starting.
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!
This weekend was a seriously heavy eating weekend, but fantastic so nit feeling
that guilty. Roll on a healther week and some fasts though.
I've just STUFFED my face with a roast dinner this evening as I know I'm fasting tomorrow. After fasting twice last week (for the first time) I'm now thinking about food far more than before ! I'm not sure if that's a good a side effect or not. ALso I feel guilty if I eat Unhealthily! Does anyone else suffer from this !?
Good wknd here, I fasted Friday. Fasts are definitely easier having done a few and I have got into a routine of how I like to eat on them (as late in the day as possible have a bowl of soup and then a small portion of vegetable stew later is about 400 cal). I have eaten well this wknd, but having downloaded my fitness pal yesterday and by tracking what I am eating have been really careful. Managed to squeeze a curry in but was aware to eat a bit less earlier in the day to accommodate it and enjoyed it more because of this!
loving this way of eating and this fantastic supportive thread, thanks all x
Hello everyone. Been away for a couple of weeks with disastrous effects on my eating habits and my weight. I can't bring myself to write down how much I've put on. Am really looking forward to fasting again tomorrow and have no doubt it'll come off again - but my question for those who have been doing this WOE for longer is at what point does it become instinctive to eat mindfully and in a balanced way? I've read lots of posts on here in which people say they no longer want to stuff their faces (ok, maybe they didn't put it quite like that) and that an element of restraint was now instinctive. I'd been looking forward to/hoping that would happen to me, but no - as soon as I gave myself some latitude on holiday it was like the dam had burst and I ate literally anything and everything, all day long, and with huge glee. I'm sad about this - not because I fear I won't lose the weight again, but because I'd hoped I really had internalised this way of living and am so disappointed to revert to type so easily. Ho hum - still, at least I'm looking forward to a fast, that's got to be something!
Sorry to moan, thanks for listening.
cornishclara Good to hear from you! Sounds like you've embraced IF and it's going well
I think I need to fully recover before I think about fasting again. Mind you food tastes vile at the moment so I may as well be fasting, I'm certainly not clocking in many calories. However, I see fasting as a positive thing and while I'm unwell food isn't a happy thing for me. Does that make any sense? Anyway, while I'm feeling miserable and sore I don't want to be hungry as well. Ach, we'll see.
lexingtonbear I know exactly what you mean. While I am on the straight and narrow my appetite decreases but I too have discovered that it's easy enough to build up all those desires and stretch out that stomach again. All I can say is that once you start IF again you'll feel better and like you're back in control again. And you'll lose all that weight again because you know how to do it. I guess that's why this is considered a way of life - it's a way we can keep ourselves in check and a tool we can use anytime - for the rest of our lives.
Poor you & get well soon *BVB
bsh I've had a piggy w/e but would have been a normal or even slightly light one in the old days
Hi to all newbies & keep the faith!
Got a tricky week with too much socialising so may have to do some juggly mini fast type stuff. Reluctant to miss out as only just started re losing since Easter so don't want to set myself back.
Impressed with you longer fasters but can't see myself doing it. I feel this is comfortably doable & gives me weight loss & hopefully the unseen health benefits. Any longer would just seem like denial/challenge that I'm simply not up for! Good for you guys though!
I ate tons today including a WHOLE, yes, a whole bag of liquorice allsorts, a kit kat, a roast dinner and a big slice of vienetta .
I tracked it on MFP and my weekly target is spot on, so I shouldn't feel guilty I suppose. I normally eat a bit more healthily, but was on my own today doing uni work and was bored.
Fast day tomorrow thank goodness!!
<Bssh starts drooling at the thought of Bassetts liquorice allsorts> <fond childhood memories> <must go to bed>
swallowed ha ha at "fluffy gushy twat" wish Id called myself that instead of peplum, thought it made me sound fashion forward, when the reality is I hang around in yoga pants never actually doing yoga. I totally agree that these threads keep me focused. Or obsessed. Would love to hear more about your chickens.
bssh tar for the link, glad you haven't deserted us now you're at goal. That other site is great but turns me in to such a 5:2 nerd.
akarucker hope I didn't mislead you into thinking I was some kind of reformed chocoholic! Do still eat it, and sometimes too much, but not as bad as before. Seem worse on totm week. I do remember reading the first 9 days of giving up sugar are the hardest, if you can go 27 days without than your sweet tooth packs up and moves out. Never made it that long to find out.
Good luck to all fasting today.
New low for me after fasting yesterday and only 300g away from my original target but 1.3kg away from my revised one!
postmanpat well done!
Fasting today after another hugely indulgent weekend (it's becoming a bad habit ).
I know Monday is a popular day for fasting, so I suspect we will be onto a new thread before I get home from work! I've got a leafy salad and some ham for lunch and will probably have the same for dinner. Will check back tonight.
Good luck everyone.
Love Monday fast day. My body is a temple...
morning what does one wear to work when the sky is blue??? not a quandry i've had to face till today and not at this size. given i still haven't shaved my legs this year i won't be going too mad
bounced back up to 10.13.4 today -i do think i should get the bounciest weight prize.
going to fast today - not sure if i'll do 500 or 0 fast - will see how i feel when i get home from work. 0 would be best for me as as soon as i eat in the evening i will want more. if i could pull off doing a 0 on monday and friday that would be the ideal for me i think.
last night i ate another salt filled mini pizza, some peanuts and a cupcake that ds brought home for me from the fete he went to with gps on saturday. quite the bedtime snack so not surprised weight is up - and yes full of salt and water retention again no doubt. definitely in need of today's fast.
better go work out what on earth i have to wear that fits and is fitting to the weather....
Am also fasting today. My plan was not to fast on Mondays as it is also the only day I have at home with DS2 so I like having nice lunches/treats with him (particularly as I am on countdown till he starts school in Sept ) but as I am lunching out tomorrow and Wednesday, needs must today!
My plan is to have 2 weetabix shortly, 4 ryvita with cheese spread for lunch and a tub of chicken noodle soup for tea. Again would normally fast until lunch but I cannot go to the gym on an empty stomach!!
peplum not at goal yet - 1lb to go and I can still gain too so...
I'm really happy cause my DH (no weight to lose but does 6:1 for health benefits) is completely convinced by the health benefits (as per that scientists link) of a zero calorie 36 hour fast so he's going to start trying it now too.
Good luck fasters today. I used to do Mondays but am now doing Tuesday (24 hour, 500 cals) and Thursday (36 hour, 0 cals). When I move to 6:1 maintenance it will be a zero cal one.
We had a very good busy marathon day yesterday. We didn't finish till late so I got a load of pizzas delivered for all the staff and we had a few drinks so quite an unhealthy day yesterday.
Normally I would be fasting today but I am going out for dinner tonight for a friends birthday so it will be a mini fast until dinner. Tomorrow I may try for a total fast. Will see how I feel in the morning.
Good luck all today's fasters.
you sound like a lovely boss itsaboat. don't suppose you fancy a live in worker with a 6yo do you?
Oh I've lost a stone since beginning 5:2 in Jan! (More than 3 stone in total!) Last 2lbs shifted via the unrecommended Fever Diet - there have to be some perks right? Now the trick is not to put that weight back on when my appetite reappears.
I like saf's buying a frivolous treat for a stone lost.
I'm 10 stone 3 today, for me this is a perfectly ok weight so I'm thinking maintenance & health benefits but aiming still for a little downwards action as there's plenty of fat to burn off below the hips but I'm in no hurry. It's a nice place to be.
That's great BVB! Not the fever part, obviously but the effect. Hope it stays off!
I'm back after a very over indulgent birthday weekend away in a hotel with friends including copious amounts of food and booze. Feel like I've done nothing but eat. Also have returned with 1.5 birthday cakes which is not good at all! Will do my best to use them up in the kids' lunchboxes but I'm a sucker for cake.
I normally fast on Mondays but am out for a birthday curry with a different set of friends tonight so am treating it as half a fast really. Going to do proper fast tomorrow, and another on Thursday.
Havn't dared get on the scales this morning!
Aww thanks and happy birthday for last week Dotty. Don't touch those scales! You've got to be able to let loose for a biggie birthday and I think a good week of celebration is perfectly sensible! 5:2 will wait
Morning all, been around but not been posting due to teenage DD having glandular fever and waiting to hear whether I still had a job and just generally feeling too knackered and stressed. Great to read all the stories it really kept me going
Well good news - DC now much better and back at school and I'm back in my own bed (god it brought back memories of sleepless nights when they were babies), I stuck with the 5:2 ..and I have managed to keep job albeit now as a job share. Probably the kick up the bum I needed to try something thing different anyway - so onwards and upwards.
Thought I'd share my weight loss journey so far...
wk 1 12st 0.4lbstart Low carb diet (but not sustainable)
wk 2 11st 7.0lb
wk 3 11st 4.4lbstart 5:2
wk 4 11st 2.2lb
wk 5 11st 2.2lb
wk 6 11st 2.0lb
wk 7 11st 1.8lb
wk 8 11st 1.2lb
wk 9 10st 11.4lb
wk 10 10st 10.6lb
wk 11 10st 8.4lb
wk 12 10st 7.8lb
wk 13 10st 7.0lb(today after having a few days at 10st 5.8lbs in the wk)
Interestingly I only lost 0.4lb between wk 4 and wk 8, then it started moving again. Funny old thing the body!
So this just shows don't give up it you feel you've stuck, yes it's frustrating and annoying but it will move eventually.
Good luck everyone fasting today, I'm off to boil the kettle for hot drink number 3 and it's only 9.00am
Well done to keep losing through the tough time SB Glad things have improved.
I have a friend to dinner tonight, 1 to lunch tomorrow & out to a friend tomorrow night. I don't want to wait until weds to fast so will just go as light as poss today, fast weds, poss a light thurs & fri. DH & DS are away fri so I may find the strength to fast on a fri night
Sounds like you earned the pizza itsa must be lots of fun but hard work!
saf we've just finished restoring our chicken run this w/e. Hoping to save a small fortune on all the eggs I now eat! Chickens are now so bloody expensive though it will take a while!
Morning everyone. Fasting today after an eating weekend. Still didn't have much of an appetite but had pre-arranged meals out both days so ate properly. With pudding too, oops. I really prefer fasting days, I think it's the knowing what to eat and not having to think about calories, if that makes sense! Weigh in tomorrow or Wednesday I think. I've noticed that my tummy gets bloated and a bit upset on Mondays after a weekend of eating carbs and sweet things - normal for others too? Another change in eating in the works I think. My DH has decided to give 4:3 a go, after being unable to shift as much weight as I have on his low carbing style diet, envy is a good thing in this case
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