The 5:2 Thread Number 23: Summer's really here - time to melt off those extra pounds!

(1000 Posts)
BetsyBell Mon 08-Jul-13 22:49:12

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:

All our previous threads can be found by browsing back through the fasting section of the site.

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 Greeneggsandnicht for putting together all this 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!

BetsyBell Mon 08-Jul-13 22:49:46

With thanks to Virginposter for the thread title smile

Oh I'm the first one here (kind of)!

flowers betsy

SoTiredAgain Mon 08-Jul-13 22:55:32

Thanks, Betsy

virginposter Mon 08-Jul-13 23:14:33

betsy many thanks - your hard work is appreciated flowers
Minty welcome back. I tried S.W. and lost 3 stone over 2 years but it was hard going. Then over the following year I put 1 of the stones back on again.
Luckily for me MM and Horizon happened and I stopped gaining and lost that stone plus another one, yay!

Itsaboatjack Mon 08-Jul-13 23:34:55

Welcome back Minty, I saw your sw thread (and tip encouraging you back here wink). I've not done sw but it sounded very complicated, I think for me the simpler it is, the easier it is to stick to.

I had a good 16:8 day today and will be on an FD tomorrow.

BsshBossh Mon 08-Jul-13 23:41:45

Welcome back Mintyy.

Thanks for the new thread Betsy and fab title virgin smile

Two NFDs from tomorrow. Goodness, what on earth do I fancy eating? Honestly, sometimes I find FDs easier in that I don't have to think about food. Don'tworry, no risk of an ED here; I always end up eating fine

Mintyy Mon 08-Jul-13 23:43:21

Thanks for having me back!

What's this 16:8 thing I keep seeing mentioned?

TheGrandPooBah Mon 08-Jul-13 23:53:27

Hello everyone, I'm loving the 5:2 - I've lost 1 1/2 stone in 2 months and reached my goal weight - I'm still in a state of shock! (And delight ...) I'm still doing the 5:2 and going to the gym to tone up - quite a lot of toning required! - and because it makes me feel positive and energised. And saving up to buy a new wardrobe. Only downer is that my boobs have shrunk, but i guess you can't choose where the fat comes off. (shame)

Now I'm spreading the word and hoping that it will be just as successful for my friends and family.

Itsaboatjack Tue 09-Jul-13 00:13:55

Minty it's when you just eat within an 8hr window. It means you get a 16 hr fast so you get fasting benefits, and also sticking to just eating in that 8 hr window means generally you will consume less calories.

So today I had no breakfast, lunch at noon and was finished with my dinner by 8pm. I had my last food and wine at about 10 last night so I had a 14 hr fast. Tomorrow is an FD so won't eat until 8pm so I will get a 24hr fast in.

hth

Itsaboatjack Tue 09-Jul-13 00:15:35

Well done TheGrandPooBah. That's brilliant. Have fun shopping for your new wardrobe.

Dotty342kids Tue 09-Jul-13 05:39:43

Morning all and thanks to Betsy for new thread.
I woke up at 4am and couldn't go back to sleep so today's going to be a loooong (fast) day sad
I will be back on here for encouragement and support in staying awake whilst very hungry, later!

akarucker Tue 09-Jul-13 06:15:43

thanks BVB

thanks for Betsy again

ceebeegeebies Tue 09-Jul-13 06:47:24

Just bookmarking smile

Morning all - about to go to bed in California after a good fast day and first time back in power yoga in quite a while. NFD tomorrow but weirdly already looking forward to the next FD on weds

anyone here noticing an upward movement in the scales since the hot weather kicked in (UK or anywhere else that's had a rapid upturn in temperatures)? a few on some other forums are complaining about it.

Cat98 Tue 09-Jul-13 07:51:42

Thanks betsy!

Eagle - yes, me! I've gone up 3 lbs from this time last week! Not too worried as I know they tend to yo yo about and I had a huge loss the week before, the trend is still definitely downwards, but it's still a little disheartening !

Why would they go up in the hot weather? Fluid retention? Or just too much ice cream smile

Also can anyone recommend some decent but not expensive scales? Ours are pretty knackered - you have to put them in a certain place and not move them at all, and you have to weigh 3 times and take an average!

thinkcan Tue 09-Jul-13 07:52:08

Hi everyone. After lurking for months, I think it's time I join in. I have been on this diet since end Jan except for a 6-week break in Apr/May when I was away for hols. I have lost about 10 lbs which isn't spectacular but considering I haven't been this weight in over 20 years, it is amazing. I have also dropped 2 dress sizes and the size 2 jeans I bought while holidaying in USA in May are now a bit loose for my liking. I have never been able to stick to a diet this long and apart from the ease of this diet, I reckon it is the support I get from this site. So thank you everyone. Together, we can all do it!

akarucker Tue 09-Jul-13 07:59:08

think size 2?? Blimey!

thinkcan Tue 09-Jul-13 08:04:21

It's US size 2 which I think is UK size 4.

Just marking my place. 5 or so days into our holiday and no idea what I weigh. First climb onto the scales will be interesting.

Not going mad foodwise but alcohol cals probably totting up.

What's this about sunshine? ? In England? ? Will be gutted if I miss summer

BsshBossh Tue 09-Jul-13 08:19:52

Welcome TheGrandPooBah and thinkcan and great losses. Glad you've delurked smile

NFD today and still have no clue what to eat so will think I might re-visit TiP's recent post of yummy meals for inspiration...

End of play tonight and our kitchen will be finished! Can't wait to eat homecooked meals again.

ollieboo Tue 09-Jul-13 08:36:50

Thanks to everyone for their comments yesterday re low carb.

So had weighed this morning -still 10st 7lbs and I had really good week last week. Except I ate bread / wheat - I avoided this for years as I have an intolerance but since starting this WOE have allowed myself bread/wheat as nothing is forbidden. Seems to have kicked my IBS off again, which isn't good for weight loss

Guess I've realised that not all carbs are equal and bread/wheat just doesn't suit me. Common sense, I guess, but think it was wishful thinking on my part

Feel bit disheartened but will try another week but this time no wheat and see how I get on.

Emilythornesbff Tue 09-Jul-13 08:55:22

Thank you betsy

Great results viginposter and grandpoo and thinkcan

Oops, DCs are rampaging.......

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