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!
DH is away so having dinner with DC beef mushroom casserole with dumplings. But "healthy" whole meal olive oil dumplings. If I can keep away from the kitchen after that then my total for today should be 900 cals so its a proper mini fast.
Am doing the two mini fasts this week as well the first one was supposed to be an actual fast but I ate too much and this one isnt entirely intentional. I was going to be a normal day but I wasn't that hungry with my cheese and wine hangover
Really? I thought my progress was quite slow by others' standards - a kilo a month.
Admittedly, I didn't have a huge amount to lose, and so it has been relatively slow and steady progress.
I found fast days really tough initially, but now they're just part of the routine.
I skip breakfast - a bit of a revelation for me, as I've never, for as long as I can remember, been a breakfast person. I've always felt obliged to eat it in the past (breakfast is the most important meal of the day, etc, etc), and rather than sustaining me until lunch time, it kicks starts my hunger and makes me want to eat again mid-morning.
I drink a lot of water on fast days, have a small lunch around 1 and then a small dinner in the evening.
I know that on some NFDs I definitely go over my TDEE (not loads, but some) which is maybe why my weight loss has been a bit slower, but that's fine with me.
That's the beauty of is WOE - the best of both world's - eating what you fancy, enjoying food (and wine!) - I'm a bit of a foodie and love to cook - and being slim.
DH started on it a couple of weeks ago having seen my results, and my 73 year old Dad told me hat he goes on it for a couple of weeks at a time of he notices his belt is feeling a bit tight!
Nobody else IRL knows I'm following it as I'm aware that diet talk is dull as shite for most people, so it will be good to chat on this thread.
Grand achieving that steadiness is impressive - I've been around 7lbs above my goal weight for months! (Though I'm actually perfectly happy with current weight). This is such a great place to vent the boring diet chat - we all love it and then no one in real life has to listen. Also, most of us are foodies (why we're here…) so the food talk is great too .
Sorry Toffee I blame the fasting! What's your BMI? Size isn't a great indicator - my thighs are size 12!
Just had a fast day dinner which I know was a fair bit over - I really wanted to make my salmon and veg Thai-esque so the creamed coconut would have added a fair whack of calories. Full now and very satisfied.
Have made hungry DH eat the rest of the tempting sugary yogurt. So apart from the 30g or so of sugar I had in the yogurt yesterday I have managed to keep clear of the stuff since Monday