The 5:2 Thread number 20! Officially a score.(972 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 a 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. (I highly recommend this for an 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!
Thank you betsybell. You have stopped me wandering downstairs and demolishing the bread bin. I will persist and hope to see it slipping off like melted butter soon.
Thanks betsy your encouragement has given me the boost I needed
And I'm going to second the for greeneggs cos although I tend to lurk rather than post, these threads are brilliant and so helpful.
Hello all, I'm 10.4 from 10.13 in about five or is it six weeks. V happy though it was aided by nasty stomach bug over the weekend. Two summers ago, I weighed myself a fortnight before a holiday and panicked that I was (what I thought of as massive) 10.8 and panicked into losing 4lb before the holiday. Came back from my week away and was 10.10 - in one week!
Anyway, all this babbling means I'm now at the lowest I've been (bar that brief moment) since about the summer of 2010. Another three pounds and then I'll be the lowest since having children, I think. And that does seem very doable.
Question - has anyone done their fast day split over two days i.e. from 3pm until 3pm the next day? It says in the book that you can do this but not sure how it works. I had a late lunch yesterday (about 3pm) and didn't eat anything after it (not hungry) and am fasting today. Would it work if had a normal supper today or should I treat the whole of today as a fast day despite not having eaten since 3pm yesterday?
By the way, I've lost 9b and nobody's noticed as far as I can tell. Plus I don't actually feel any thinner nor do clothes seem noticeably looser. Hmmmm.
Thanks betsy will be here at 4pm everyday! It's when I get in from the school run and sit down with a cuppa and suddenly feel ravenous!
I'm back to 10.3 this morning too after seeing 10.1 a week ago.
I go on holiday a week tomorrow and really wanted to be under 10 but I guess it doesn't really matter it was just a mini target I set myself. When I started this woe i was 10st13.5 and it was exactly 14 weeks till holiday so figured 1lb a week would be 1stone loss getting me to 9st13.5 but this is a WOL so I'm in no real hurry I suppose!
farewell in terms of health benefits then as long as you get a 16 hour stretch with no food then you could eat normally this evening. However if you are looking for some good weightloss then I would treat today as a normal fast day and not eat normally until tomorrow morning.
whatsfortea Does your plateau correspond with an increase in exercise? in which case you are probably busy building muscle. The same thing happened to me when I got to about wk4 of the couch 2 5k. Use a tape measure instead of your scales and you may see some results.
Still sick here so second fast day enforced upon me! Argh.
Must be time for a Bovril, yes?
greeneggs thanks for the new thread.
betsy ELR and noforknknife please let me join the no snacking club.
Snacking is a big downfall for me on my NFDs.
Tomorrow I will be better.
morning thanks for thread greeneggs.
i've read so much to catch up that i've forgotten what i've read.
weight still at 10.10.8lbs this morning. guess i'm having the post plateau 'melting off like butter' phenomena described by someone above.
today is my first fast day in over two weeks so wish me luck.
Emily We can do this! Let's kick the snacking habit in the arse x
ELR See you at 4! It's a post-school problem for me too , though should be ok today what with fasting and all...
Morning all. Thanks Greeneggs for the new thread. Number 20?!?! Blimey!
For those who want to stop snacking between meals
If anyone here is trying to knock their habit of snacking between meals on the head, I've just read this easy to digest ( ha! ) article that has finally convinced me that snacking (even on a carrot) makes no sense if I want my body to burn my reserves of fat stores. It's a natural complement to intermittent fasting.
Have a read if you're interested:
Excellent news saf given what normally happens after weekends! Hopefully a fast or two this week might get you into 10 + a single digit
I'm going to join you with no snacking. Haven't had any breakfast today, was about to go get some food but decided I will hang on an hour and have lunch, rather than starting now and being hungry at 2. Think I'llk have some form of eggs. I've also drank about a litre of water so far (and am peeing like a racehorse) and today will be the start of exercising.
Back to 10.3.5 after the weekend (chinese, yum!), but measured myself and I am 2 inches down on my waist, 1.5 on each thigh, 2 on hips, and 0.5 on each arm. Not bad for 5 weeks, and no exercise!
no snacking club - I'm in!!! I might not be able to check in at 4pm but will definitely check in. I don't have anymore weight to lose really but no snacking is my maintenance strategy as it's snacking that made me put the weight on in the first place. I'm going to be less strict on this on weekends but certainly my aim is to try no snacking 80% of my week.
FrenchFancy that sounds very sensible advice (sigh) and thanks for taking the time. Yes, I'm in it for weight loss so it would be a bit daft not to capitalise on the uncharacteristic lack of appetite I had yesterday. First time I've ever been down after a weekend, but that's the upside of stomach upsets I suppose.
BreakOut, ELR - we're all touching distance of the nines (well some of us more touching than others) - we can do it...
Super indulgent weekend and I did 4:3 to try and compensate and I will do 4:3 this week to try and break my plateau.
Some super super loses being reported, so great to see!
I hope I will be joining you all. Although I think I might stick for another couple of weeks yet as it seems to be around a month/4 weeks....
See what happens!!
FD today much needed and has to be done. I know this is a WOL but I am really not feeling things today. First time I've felt really negative and like I can't achieve this anymore?
Anyone got a spare slap they can dish out?
ooh ten single something sounds good dotty guess that's our next landmark really.
i can't join in with the no snacking because realistically i tend to only eat in a very small window of time anyway which basically requires me to 'snack' throughout that window. think i'm a natural fast5 eater. rare for me to eat anything in the day. i am like a snake - i swallow the equivalent of an antelope of an evening and then take all night and the next day to digest it
I'm another one itching to get into the 9s! On Friday I was back to 10st 2 and 3/4...the low I saw back in March but then bounced away from. BUT I have had a very lovely eaty weekend - meal at Jamie's Italian on Friday followed by hungover cake-eating + home made pizza + rhubarb pie on Saturday, and then usual sunday roast yesterday which wasn't too bad actually but crumble and icecream probably was.
I'm fasting today, been for a 40 min run this morning. Got a dilemma about fasting on Wednesday and wondering whether to attempt a consecutive fast day tomorrow instead. What are people's thoughts on /experience of this?
Oh & Emily - my way of dealing with evening snacking is to set a cut off time- eg nothing after 8pm. I tell myself I can do it pre-fasting nights. Also if you're stopping eating at 7 or 8pm then you're setting yourself up for a good 12 or 16 hours break prior to fasting, or breakfast if you see what I mean. So for me I definitely don't evening snack on Sun, Mon, Tues, Wed nights if that makes sense? That way, maybe if you have Friday and/or saturday as snack nights it's really not too bad?
miffy I did a consecutive fast a couple of times now. Last one was last week.
It is tough and the second one is more difficult but I find it manageable. Again like usual fasts keep busy to keep going!!!
I'm still largely overweight (obese technically bmi wise), but I had a little ego boost. Some guy eyed me up at the bus stop then started hitting on me. Then I remembered guys at bus stops are more often sleazy so and sos (round my way at least). But its the first time its happened since before I had DD - I'm also my lowest weight for 4 years too so maybe thats why .
I'm notching it up as another NSV though
Yes French fancy. Plateau has combined with exercise increase. Had a measure and waist is 4" smaller than jan and actually within nhs guidelines! Didn't measure anything else in jan as too appalled. Wish I had.
Think I will try couch to 5k when finished shred.
I'm going to finally jump in and join the thread. I have been following 5:2 since January, after seeing a picture of me at an Xmas meal posted online and I decided enough was enough. I needed to lose all the extra weight I was carrying. This along with the health benefits really made me jump in. I have read all the threads and use them on my fasting days for motivation. Today I am finally taking the plunge and going to introduce myself! I think it has taken me so long to do so because I wasn't sure that this is a WOL/ WOE etc but I can no longer deny it, this works.
I am going shopping on Wednesday to buy a size 12 pair of trousers. I will be in a size 12 for my holiday...I cannot believe that I am actually going to buy a size 12. Not only that but I have actually fit into them for a couple of weeks but refrained from buying as I was convinced that I would gain it all again. I have not been in those since my college days and had given up hope of ever being below a 14 (this is as low as I normally get when dieting). I have a wardrobe that contains loads of size 18 dresses that used to look lovely on but now literally just hang off me.
I am posting my weekly weight loss tracker below.
9th Jan 85kg
16 Jan 84kg
23 Jan 82kg
30 Jan 79.45kg
06 Feb 79.20kg
13 Feb not weighed as at theatre
20 Feb not weighed as half-term
27 Feb 77.60kg - BMI = 26.9 loss so far 1st 1lb
6th Mar 77.00 exactly
13th Mar 76.55
20th Mar 76.4
27th Mar 75.65
18th April 75.90
25th April not weighed as half term week
01 May 74.00
08 May 75.40 - First gain
15 May 73.60 - BMI = 25.47 loss so far 1st 8lb
I don't really have a target weight. I just wanted to be in the healthy BMI range. I am now just inside it. I am hoping to get below 70kg as I think this is achievement enough but I have found it so strange to actually have to even pick a goal weight. Whenever I have done so in the past it seemed ludicrous to actually want to be 'that low' but now it seems almost real.
Anyway, sorry for the waffle but I guess I am just saying hello and by putting myself out there making it seem real for me.
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