The 5:2 thread number 27 - Season of fasts and mellow rumblingness (with apologies to Keats)(981 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!
Hello mn. You weren't happy yesterday were you?
Managed 20 min on cross trainer today but only 5 on cycle. Better than nothing I suppose. Fast day here for me and dh. Have no plans for dinner yet [ this isn't going to help!
Good luck all fasters.
I really second what talkinpeace said about monitoring portion sizes. I have been weighing things to the serving guidelines on food packets when I cook and it's unreal how small they are compared to what I gave myself! I always thought i was having the "serving" of granola a morning when it was more than that, so i've been weighing 30grams and 100grams of yoghurt every time now so i know exactly what i am having! In hindsight i probably always thought i was dieting but there probably wasn't much of a difference apart from cutting out takeaways and alcohol
Good luck all on FD's today! Yesterday was my last so just enjoyed a coffee, light choice drizzle cake and yoghurt and granola for breakfast!
Am fasting today. Am at work so so far, I have had one tea, one coffee and one Bovril. (I've been up since 6.15).
Will be looking to this thread for support at intervals today.... Good luck everyone!
Fasting today and its going well - don't feel too disabled by it.
That's the good news. The bad news is I've put on a pound.
I know a pound here or there isn't a big deal and could be fluid but given I've been plateauing for weeks I'm not overjoyed.
I clearly need to watch myself on nfds. I keep thinking I can get away with total piggery on nfds (take tuesday - half a waitrose chocolate tart and half a waitrose date and walnut cake - effectively one entire cake).
It's the bf that drives me to it. I remember from last time how lactating (sorry guys) turns this switch on in my brain for cake, once I stop lactating cakes are a bit pointless - empty cals like biscuits (I'm not into biscuits).
^^ New thread alert above
THREAD 29 HERE
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