The 5:2 thread number 25- One year on from Dr Mosley's Horizon ep!(963 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.
NFD = Non fast day
NSV = Non scale victory
Michael Mosley has a website to accompany his 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 through our very own 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.
Come join us, and tell us about your experiences with this diet!
monster I don't really calorie count so not entirely sure but I don't think I increased my eating. I don't snack between meals and tend to skip breakfast so I would have noticed if lunch and dinner got bigger. My TDEE is a good 2100 cals though so I have alot to play with.
Thanks for the new thread greeneggs
Missstrawberry eating rubbish will not help you feel less stressed. Have a nice cup of tea and a hot bath instead, you will feel much better for it.
monster forgot to say, my DH recently increased his exercise intensity too and gained 3 lbs in a week. The lbs haven't yet dropped after a few weeks but torso is leaner and more defined (than usual - he already had nice abs!).
fast day over. am glad for the next 2 days to be nfd!
good to see so many successful fasts today
I am too wound up to eat so won't. Huge progress for me. Don't drink tea but will just watch some tv and hope it all comes out in the wash.
Feel free to rant on here ... the threads move fast enough to clear the air
but well done on not eating.
Controlling stress without food or alcohol is a real winner
Greeneggs and nice to have so
much fresh meat many newbies to start the new thread with - hope you decide it suits you and you all stick with it and us
bssh I keep forgetting to ask, how's the new kitchen? Would love a photo of that too! Property porn is almost as good as eating as far as I'm concerned, and given today's a FD and I've had 433 cals and don't really have anything suitable for the last 67 I must dig out a glossy mag to enjoy drooling over shortly
Am very annoyed with the BBC today though, forecast was for torrential rain all day so left my exercise kit at home, but was pretty much dry as a bone and could have done some circuits missed them last week due to illness and want to get back too it before I loose the momentum and slip into old habits...
Thank you for the new thread. Lovely to see so many new people.
I have just passed the 6 month mark on 5:2. So far I have lost 23lbs the first stone came off very quickly and have now slowed to about 1/2lb a week but that suits me fine as at 53 I would be very prone to saggy skin!
I have a long slow goal of 2 more stone in the next year - I don't count calories ever just getting used to eating smaller amounts less often.
I don't 'think' about fasting much now it's become a very natural part of my routine so my advice to new starters is experiment until that's how it feels for you. And recognise your limits - I couldn't fast in the extreme heat but that problem seems to have passed.
Thanks to everyone for 6 months of support and inspiration
Thanks bssh I do feel a lot more toned. And due TOTM too...,
So it could be all sorts!! Going to be patient, see what happens. Just want to make sure I'm getting my cals right on the NFD's
It rally is massive for me not to go to the chocolate when stressed. DS1 is 12. He has done something to his lap top so DH can't get on to it and check things and one of the kids has not looked after a safety disc which is now broken. £30 to replace. This will be the second or third time we have had to do this. He has also had interaction on line with someone that sounds like it could be the start of something you wouldn't want and it just puts the fear of God into me. I am so tired and feel not up to parenting my children. DS has just brought a note written by my 8 year old saying he is leaving on Saturday since no one loves him. Just noticed he put at the end "please reply."
I think my questions on the previous thread got lost. Can I repost?
alwaysanauntie can't work out how to upload then display more than one photo but have just popped a longview photo up. It's very white (high gloss) with black granite worktops and open stainless steel shelves. I love it!
Of course. ASk away
What was DS1 doing that locked it and can your DH get to any sections of the system : to clear down histories and cookies etc
not sure what you mean by a safety disk ...
can you download the software onto another machine and then network it across?
alwaysanauntie sorry the photo shows the kitchen at its messiest (breakfast on a school day and we still had boxes and bags on the floor after builders left) but you get the idea.
Is it best to have the FD spread out a certain way and do you have to have the same 2 days each week?
TBH I don't understand anything about computers but DH does and he has tried but we will have to buy another one.
Thanks to sausage rolls, todays FD turned into a minifast. Thanks to sausage, chips and beans, it turned into nfd. Oops.
No chance tomorrow but Wednesday it will be systems online for a proper fd.
Hi new thread, green eggs good to have you back with us.
Bssh that's interesting about your dh fasting for the health benefits, which he is convinced about from the studies he has looked at with his phd vantage point. I will take his word for it!
Hi miss strawberry, you've done so well today, must you cave so late in the day? Try getting your body/brain used to coping with stress without resorting to chocolate.
talkinpeace thanks for the tip about giving liver a break so it can cope with the fat coming out of storage. Got lots of extra shifts this month, which gives me extra nights where no drinkies are allowed, so just planning on one drink night per week, and not to excess. In fact, as I type a programme on the tv about health has just stated that for women drinking half a bottle every night is enough to cause liver diseases. They've just recommended 2 days, ideally consecutive, per week, no alcohol, to rest the liver. OK then
Oooh, bssh lovely! I like the bay onto the garden at the back. DH had a strop about our lack of kitchen before he left for his night shift as he didn't have any tea! TBF he was home all day & should have checked earlier, but now aiming to have ours in by end if sept (fingers crossed!).
missstrawberry that's the thing with 5:2, you fit it around your life. I usually do Tues and Thurs but this week will aim for 4:3 on Mon, weds and either Thurs or Fri as i didn't fast at all last week. Not going to beat myself up if i don't manage 3 fds though. As far as i know there's no difference in what days you fast on, 2 days on the trot might be a bit hardcore, but if you want to do it that way it's up to you
So, who did not realise that a new thread had started and was wondering why it was so quiet on the previous thread?
hello to all new people.
bssh love your kitchen. very nice.
always fingers crossed for Wednesday, and well done on the weightloss.
bshh ooh thanks for sharing kitchen photos, I honestly didn't notice mess, I thought it looked like the sort of snap shot you get in paint sample catalogues. Your before and after pics were lovely too, both of them!
I didn't give in!!!
I have just had a shower and done a face mask. In bed now so no chance of food today.
Can someone explain how you can lose weight when in a way you are all over the place as some days you eat normally and others you eat very little? I thought your body keeps hold of fat when you eat as it doesn't know when more food is coming .
Hi new thread!
Week 4 for me and had a FD today. For any newbies with headaches on FDs I can report that the last 2 FDs have shown a dramatic improvement which is a relief!
Well done Miss S on resisting!
And thanks to all for the welcome.
I too am safely in bed so surely that means kitchen is closed and I have manged a successful fast day - did first day of shred too which was great and not quite as scary as i had been building it up to! I am sure I will feel it tomorrow.
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