The 5:2 thread number 30 - Did half term bingeing make you feel dirty? Then hop on board thread number 30!(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!
I am 5 foot 6ish (think I have lost 1/2-1inch) and weigh 11 stone 4.4lbs.
Toffee You are on the cusp of being 'normal' - 4.5lbs away from squeaking into the next BMI category down
Yey have stuck to well under 800 cals. Im actually on 698 so am sticking there. Was just too busy to eat today and work seemed to be good today which is rare.
Cuckoo Sorry to ask when it probably has already been explained, but what do you mean by clench?
Toffee I am 5foot 5ish (Well I think I am, but so does MIL who is a bit smaller than me) and Monday I weighed 11 stone 2.2lbs. I am in a size 14 so you probably have a smaller frame than me to be able to fit in a 12. I long for a 12. Id say you are skinny, but still a bit to go possibly. Im aiming for a 9.5 to 10 stone. Well done on the 12.
Ooh I got a PM, didn't even realise till writing this. I assume its about this thread. Thanks.
Well tomorrow is not only Friday, but also payday (we are one of the few companys who pay us monthly on a funny date) so that only means one thing at work: Fat Friday. I will make up for it tomorrow night though and Sat morning. Will put in a 16 hour fast.
So a bit longer of being over weight but if I weigh 5lbs less and become normal I think that is doable.
I am noticing more of my clothes are too big to the point I look ridiculous in them .
Biscuits - pelvic floor workout is the clenching business .
I can get into 12 soft jeans from New Look but possibly not their regular jeans. Their 14's I have are too big but I can't believe I can get into a 12 but might try.
Hi, i have just started 5:2 this week, on 2nd fast day today. Gave birth just over 6 weeks ago, not bf so assuming this is ok to do? Keen to lose not just the pregnancy weight but the stone or 2 i put on prior to this as had a difficult year before with 2 mc's and an arm injury.
Not much time to cook with small baby so just eaten soup, innocent veg pots and sugar free jellies so far but will do some more browsing of this board now to get more ideas and tips.
Turning in after a gruelling fd (work, driving, play date).
Have stopped at 450 cals without too much effort. Have done the grazing approach - dc's crusts here, a milky coffee there, two grapes etc. think one meal would have been way better but I was too busy.
Erithritol sounds like the best sugar substitute bigchoc but there is always a catch. I've tried baking with Splenda and it came out with a strange sickening taste. Splenda does however work in buttercream icing.
Anyway returning to the polyols. Can't remember why I gave up on xylitol last time. Price maybe or unsuitability.
Sorry my sugar obsession is gonna run for a while. All your fault betsey for that great link.
Yy to this thread as a place to Bore On about diet and obsess to high heaven about delicious eats.
Off to finish my fd with GBBO as usual.
Well done fellow fasters.
Ps toffee (())) and handholding. That must have been terrifying. So pleased she's better.
Thanks for the explanation re clenching Toffee its definately something I should do more.
Hi Redbird Welcome. Its my second FD too (this time of trying the 5:2 anyway)
Thanks somewhere. She is improving all the time.
Hello everyone, hope it's ok for me to join in. I thought I'd give the 5:2 fast a whirl in the lead up to Christmas.
I've done my first FD today. I've surprised myself by not feeling hungry all day but that has now been replaced by constant thinking of food. My DD's uneaten roast potato covered in gravey was calling to me but I'm pleased to say I resisted it. Instead I've just polished off a big bowl of virtually unsweetened stewed apple with a dollop of 0% Greek yoghurt, the last of my 500 calories. I'm hoping that cups of green tea will sustain me for the rest of the evening.
I hope we can all do well over the next few weeks.
batty, I actually find evenings the hardest of all, which surprised me, as I've never been an evening eater.
I do well all day, get through it, and then relax in the evenings and find my hunger catches up with me then!
But you get used to remembering that it's just one day, and the next day you can have a little of what you fancy again.
Betsey - thank you for pointing me in the direction of the new thread
So third fast day, I found it very easy this morning and all day until after school, then I was hungry!
So today I've had:
- protein shake
- half a tin of soup
- 3 narins oat cakes with Houmous
It came to 586 calories! The most I have had on a fast day so far
Just marking my place. Thanks for the new thread and hello to all old, new and returning thread members.
Had a bit of a mini fast yesterday and made a very yummy cauliflower rice biryani type dish with quorn and veg. A quick bit of chopping and a few minutes in the microwave and if was delicious and filling. I'll be eating that again.
Had sticky toffee pud this eve, think my portion may have had more calories in than all of yesterday. And it followed gnocchi in cheese sauce.
FD done! Kitchen closed! Hi to all the newbies, loving the shiny new thread!
Thanks Betsy for the PM, wouldn't have found you all for ages!!
Thanks, Betsy. Found you all !
Hey rubbish You did well. You're below 600 cals, so you've achieved a really good deficit.
My FD is ending at 400 cals. After the gym, I became Big Cleaning Frenzy; dusting, sweeping and even my fridge is sparkling
I binned umpteen jars that were old enough to present in a TV history program.
Currently rewarding my virtue with a face mask. I just hope noone comes to the door. Last face mask, I could see the horror on my neighbour's face, so I kept reassuring her that the fake me would soon reappear. Fortunately, I had remembered to throw on a dressing gown - as a naturist I have to remember not to shock the body fetishists.
Hey all. I'm going to bed now ( we get up v early in ths house). When I wake up buttery buttery toast and honey.
Got you pm Betsy was all excited! Another new thread, all shiny
Rubbish FD, fell at the last fence, sigh...
Ah well never mind, it's a mini fast again, about 1000 cals. Be very doubtful if a loss this week but never mins. Still have to a deeply satisfying read through all threads, I'll wait til I'm in work
Welcome red, grand, batty. I'm sure you'll find fun & support here.
Hi somewhere. We are both chemi-heads and must hang our heads in shame before Tip & Betsy. My baking / boiling with Splenda always turns out ok <well, the disasters of exploding milk and souffles, melting plastic on the hob etc are entirely normal for me>
Xylitol is not as bad as maltilol for wind, but can still be quite farty. Maybe that's why you stopped. Erythritol is supposed to be better in that respect, but I find it isn't very sweet, so don't use it.
Thanks Betsy for the new thread. To answer your question on the last thread I didn't start my two months of 4:3 until almost three months into 5:2 and on a minority of the three fast days I went quite a bit under 600 cals, even doing two zero cal days.
mttum The retreat you went on sounds blissful <sigh>. I'm going to look into going on one.
FD a success and now over! Broke fast watching Masterchef with an apple, a mug of Thai soup and a 10 cal jelly.
My mum's bringing a Sri Lankan lunch over tomorrow, I'm baking double chocolate muffins for the family and I fancy breakfasting on my first mince pie of the year .
You know you've gone off radar on these threads when you don't even make the last page to get a PM …
I'm having a random week of working this week, and they were torturing me today. Air con on so I was freezing on top of fasting freezing. Biscuits being passed all over the place. Made it out alive
just and am now all peri peri chickened up.
Marking my place!
Welcome new fasters, you've come to the right place! (I'm 12kg down, a size 8 instead of a 12 and running 5-6 miles 3 or 4 times a week )
hi All, not been here for a while. been really busy with various social stuff and more to come. Had a long weekend celebrating MIL birthday with a large family ,lots of champagne etc... Then last week an awards ceremony in London which was posh frock affair and MORE champagne .Next week DH & I off to Venice to celebrate my 50th so no doubt lots more nice food and prosecco this time!
Still been 5:2 ing where possible although slipped a couple of weeks ago and only managed a 6:1.. Anyway last week WI was 9 st 13 so I'm still on track .
Anyway I just wanted to say to all newer peeps that this WOE is still amazing me really.. started in Jan at 11st 2 , didn't want to be fat at 50 .. And I'm not going to be! . The weight loss is much slower for me now( but not surprising considering all my socialising).. But what I'm hoping I'm getting across is that it is possible to feel and look fabulous and enjoy yourself ..and still lose weight albeit slowly ..and I'm the most impatient person going!
FD today gone well, and hoping to be a little lighter tomorrow's WI.
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