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.
NFD = Non fast day
NSV = Non scale victory
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:
Another thread which breadandwine has started is a good resource for some of the tips and links 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. 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.
A HUGE THANK YOU to Greeneggsandnichts for putting together all the info and resources into one concise OP text, much appreciated by so many 5:2ers!
Come join us, and tell us about your experiences with this diet!
Yep I'm off again on Tuesday, to Glastonbury. Really looking forward to it. Betsy asked about thread duty again and I thought if she didn't mind, I'd be happy to not be worried about catching it in time for the next couple of weeks (Glasto, then back but then Germany to visit inlaws!) I appreciate her doing them- I just think it's important to have an OP with some information and links etc for new folks to check.
I've done 4:3 this week in anticipation of possible (cough) not fasting while I'm at Glasto. The food looks very promising, and I hear drink might be involved as well.
Shall have one more fast tomorrow to get me ready for the week!
Thanks Betsy and GreenEggs for having done the new threads so dilgently up to this point! Have a fabulous time at Glasto - you actually might NOT get rained on
I have eaten so much since Friday night's boozy meal out. Yest was curries and samosas at the in laws, then hummus, crisps and chocs during Sat night film. Today hasn't been too terrible but just had Sainsbury's delivery so scoffed a mini magnum whilst tea's in the oven and have got a cheesecake lined up for dessert. Oh dear. Soooo, need tomorrow's fast! Who's with me in the Monday fasting gang this week?
Fast day is Tuesday but I've eaten (curry, roast chicken dinner) and drunk (wine, champagne, cappuccinos) so much this weekend I think I need to be good tomorrow! We're having tea at the in-laws in the evening but I'm planning on eating sparingly during the day -maybe just a light lunch.
For Tuesday's fast I'm planning my first go at skipping breakfast completely and just having Ryvita and a raw carrot for lunch! We'll see how it works out!
Hi folks. Thanks for the suggestion on the previous thread that I try 16:8 for the time being. I'm still very busy and the DCs still aren't sleeping well so I think that would be a good compromise. I ate at 6.30 so will wait until 10.30 until I war again.
Those of you who've tried this approach, did you do it seven days a week or just three? If not every day, were they consecutive or alternated with NFDs?
While feeding the baby the last few days I've been pinning lots of inspirational exercise ideas and images, before and after pics and hairstyles for the new me. I'm going to take up Pilates, start running again and do the odd spinning and kettlebell class. Can't wait. Just have to get this tedious exam marking out of the way.
I'm off out tomorrow night, hence the mini fast, and I haven't seen these people since before I started this woe. I spent ages buried in the wardrobe to find an outfit that would show off my new figure whilst hiding the fact I still have a load of weight to drop. Finally found something appropriate and its a Medium! Very happy at that, didn't even know I had anything that small in there.