The 5:2 thread number 29 - The C word party season is not too far off, come join us and drop a few pounds. Warning! This way of eating is so easy you may never want to stop...(1000 Posts)
The continuing thread for those of us following the 5:2 fast or other forms of fasting such as 4:3, ADF, or daily 16:8.
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 normally - or approximately your Total Daily Energy Expenditure (TDEE - see explanation below). 4:3 is the same except you fast on 3 days in the week. Alternate-day fasting (ADF) is just how it sounds; you fast every other day. 16:8 is another form where you stick to only eating in an 8 hour window each day, therefore fasting for 16 hours each 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.
NFD = Non fast day
NSV = Non scale victory
Michael Mosley has a website to accompany his book on the subject. Please go check it out, as he's the whole reason most of us are here!
Lurkers and new starters: please just jump in and post - you'll find a lot of support here and we’re a friendly bunch.
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 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.
This link nicely demonstrates that there are many body ‘right’ body shapes and types, because what we are actually aiming for is low body fat for fitness and 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!
With thanks to southeastdweller for the title idea .
Been refreshing the forum for the last ten minutes knowing you'd post it and in my really childish way wanted to post first with
Ooh, you there with the slinky BMI tip - you fast girl
Dammit - i'm not even first with by a long shot. Thanks betsy
Thanks for the new thread Betsy. Marking my place. Off to have small one! Night all.
................. DRINK WATER ............
I am not snacking and I am clenching!
why don't I have a bold clench! :P
Maybe a reminder to exercise your pelvic floor will be incorporated into the OP if we carry on
marking my place with
yet another spanky new NC
thanks for the new thread Betsy
Thanks Betsy , though thread title just put me off my B&J's.
erm hang on..... no it didn't
Thanking Betsy and place marking.
Have a good fast day tomorrow those who are
Do we have to guess who you are BennetGirl? Hmm, who's missing? What's your TDEE?
Is it she formerly known as JB30? Can't think of any other names changes since Eatriskier...
Checking in. Thanks BetsyBell
Precious if it's been cooked in a van it's cal free. Didn't you know?
precious re: the takeaway question on the last thread. MFP has some pretty good estimates for takeaway food. It depends on what you're looking at. I find that if I'm going to a restaurant I try to find a chain that sells similar food and publishes nutritional info, and then use that as a guide. But I'm also mainly a from scratch cooker so if MFP presents me with wildly varying options I can sort of figure out what seems more likely by sort of adding up calories from components. Which sort of leads me to MissS - I put in a period and still do occasionally of weighing ingredients to check my 'eye' works properly. It does mainly. Though I do make sure I weigh items high in calories - my B&J gets weighed out. No more eating the tub because I feel like it
betsy I'm still eat. I work on an anagram basis. Pretty sure I haven't dumped DH and run off and married another
cuckoo of course, if there's no nutritional info on the side then there's nothing to worry about
nah, it's me, the 13lb lighter one, TDEE dropped now to 2300
Lots of you wont know me but i'm an 'old timer' (from thread one!) mostly posting on the maintainers thread these days, but making a vow to check in on this main thread regularly again . This is because i've been back sliding , over the summer put a few lbs back on and now want to get back to my last christmas weight (and maybe below again ..)
Good luck al for thread 29!
Yup Tip No Snacking ( I must remember that for the evenings !!)
I've cleaned out the fridge today (no not into my tum!) a good start ..
Eatrisky WEIGH YOUR B&J's??? (chokes on peanut butter choc chunk)
Good grief! The force is strong in you. Can you teach me the ways of the enlightened 5:2 masters??
....after finished tub.....obviously
Hello Laska - staying on here keeps me on the straight and narrow - if I dish out advice I do think I ought to also follow it
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