The 5:2 thread number 26 - Bring on the Lifestyle Change Victories!(983 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.
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!
Well done PostmanPatsCat that's a lot in a short time! What excersise did you do?
Thanks to betsy for this thread and enjoy your hols.
I'm maintaining but will be checking in with everyone as usual on this thread and giving advice when I can.
neo When fasting I eat mainly salads and soups with some tea and coffee. Bolied eggs are great, too, and most of us stay away from processed carby crap on FD's. I always have some frozen veg in the freezer which I can take out to cook quickly so I've no excuse about not getting in some veg - i have a pile of it with balasamic vinegar and chilli seeds. If I've enough cals left i add some low fat feta cheese or hummus. I'd try and train yourself to lose the sugar habit in your hot drinks, maybe by doing it gradually.
I plan to start next Monday. I'm scared - I've got so much to lose!
Can I join?
I started a week and a half ago - I did 3 fast days last week and lost 4lbs. Next weigh in is Monday but have only managed 2 fast days this week. I have nearly 2 stone to lose. Would love to be there by Christmas - doable do you think?!
I'm bfing my fob who is nearly 10 months. Anyone else bfing while doing 5:2? If so, do you increase your fast days calories?
Hiya gang, and welcome to newbies!
I know there are a couple of people still bf-ing on here, though the book advises against it.
I'm getting ready to live it up in Vegas for a week, but 5:2 habits have served me well - I have 2 boiled eggs and some roast broad beans with me for snacks. Though I do have a strange rule that I ONLY ever eat almond croissants at airports, so I'm really looking forward to that treat!
betsy enjoy your holiday, I just came back from a Greek island. Was fab.
Off to Jamie's Italian tonight.
and congratulations eatriskier .
I asked on the other thread - I haven't lost anything since last week - stayed the same so still feeling okay - but does it mean I have done something wrong because I haven't lost anything?
I fasted on Thursday and will fast again on Monday.
to mr & mrs eatsriskier - hope yesterday was a fabulous start to your marriage
Going over tdee today I suspect after snarfing a bag of candy floss and two cookies. Predictably, I'm now famished so must be in the sugar dip
neo mostly running and elliptical trainer at the gym. I also used MFP to track all my food, drink and exercise but I rarely ate extra calories, just saved them up for meals out. I should really be on the maintainer's thread but I can't tear myself away from this one! I have lost 2st since Feb.
missS our worry about you was not eating enough on NFDs, since that could affect your health and your weight loss. Remember though the average is about 1lb a week on 5:2.
I haven't calorie counted lately but feel I have been eating more than before but maybe still not enough. Will keep a track this week to get a better idea. Thank you.
Oh well I'm sure people like me will be glad you're here postman it's good to be able to ask someone whose done it!
Marking my place. Welcome to all the newbies, you'll love it here.
Congratulations eats! Was the wedding what you originally wanted to lose weight for? You must have been looking great for your photos with your new figure.
Had two children's parties today! Picked a bit at the party food but tried to stick to the carrot and cucumber to keep my hands busy and keep me from eating my own weight in cake . DH is making posh burgers for dinner- yum.
Shredded this morning- first go at level 2, it was sweaty!
NSV went shopping for size 30 jeans, walked out in size 29 and a size small top! I was 34 and size large 2 months ago!
However my feet have gone from size 5.5 to 7.5 after 3 years mostly barefoot! ( and having a baby)
Well done on level 2 wrigglebum!
I skived today as was shopping - friend's 40th tonight so needed glam clothes. I have been in shapeless sacks for last 30 months. No wonder I ate all the toast.
Struggled this week a bit and off on hols next week so I may just take the pressure off and get right back to it next week. Will try to listen to body and not eat until I'm completely stuffed, like I used to!
Thanks for the new thread, it's really helpful reading how everyone's getting one, saved me from writing off this week completely!
Eatriskier you got married!!! Wow! Congrats. Eat riskier is good too. Trucks I too am intrigued to know where you live ;-)
Ah Carribean trucks, just read through. We are there now on hols, lucky you!
Marking my place on the new thread.
God knows what I am doing wrong, but I have done the fast diet for 5 weeks, fasting 2 days each week, sticking to 500 cals (once or twice went slightly over) and still no substantial weight loss. What the heck am I doing wrong? I have also amped up the exercise - I am swimming at least three times a week (about a km each time), so I am feeling pissed off that I am still the same weight as when I started. I have had a look at my TDEE and although not religiously keeping track, I am pretty sure I am not going over that TDEE (and I put into the calculator that I was sedentary despite exercising).
I don't want to give up this WOE, I just keep hearing such great results, and I know that in the long run it is great for my health (which is what has been motivating me) but I also want to lose 10 kilos so I can get out of the "overweight" BMI category and into the "healthy" category.
Any encouraging hints appreciated.
Congratulations on getting married eatriskier
Hi doitnow, enjoy your hols,even if you do get carried away with eating, it soon chugs off again. There are some weeks that are really hard, I've just had a tough week. But most are fine.
postmanscat really glad you're addicted to these threads!
Hi HopefulGum how much weight loss is not substantial?
Are you measuring yourself? Swimming involves resistance work - particularly over longer distances - could you have gained muscle in your core and upper body? This could reduce your weight loss but still make you smaller.
If you feel healthier, stick with it, the weight loss will come. You have made massive changes that will improve your life in thr long-term.
Two days of eating whatever I felt like in no moderation and not all of it healthy. Feeling a little sluggish. Time to reign it in to under TDEE again until next Thursday's fast.
hopeful I agree with Helles - with all that exercising you are most likely swapping fat weight for muscle weight.
Morning all! Lying on couch after getting in at 3am but didn't have much to drink or even that much to eat (out at chinese/drinks) I stuck to water for pre-dinner drinks, and then had about 3 glasses of wine over the rest of the night. I did have a starter but v small amount of the main. Was out in another pair of my snug size 12's, I felt great!
I think the thing to remember for the new folks (I'm still new enough, about 3 months) is it isn't a quick fix, it's a change of the way you look at food - or it has been for me! It's teaching me moderation and self control. And I feel better about myself, I believe in it, and my lapses are my own - there's no magic here, you're eating less cals and if you're not losing 1 lb a week give or take (and you need to judge that over a month or so) then there's a good chance your calculations/portions are off. Unless, of course, there's an underlying med condition.
Stick with it, it's a million time better than the alternative IMHO
Thanks for the new thread Betsy Congratulations eagle (I'll get used to the new name soon I'm sure)
I'm an old timer, I lost 33lbs on 5:2, and have been maintaining ever since. I've been a bit slack the last few weeks, one fast saw most of the damage off though, so I'm not worried. Back to it in September to lose the last few lbs to see me under 10 stone for the first time in a LONG time.
Good luck to any new fasters. Just remember there is no need to dive straight in with 24 hours without food, ease yourself into it. If you go over the 500 cals on the first few fasts it is no big deal. your body will adjust, give it time.
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