The 5:2 thread number 31 - Getting healthier one day at a time.

(1000 Posts)
BetsyBell Tue 19-Nov-13 10:36:48

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 or app 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!

eatriskier’s thread has some lovely inspiring stories which are worth checking out if you want some motivation to get started or keep going through a plateau. Please add your own too.

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!

NotAsTired Tue 19-Nov-13 10:53:19

Yay!

NotAsTired Tue 19-Nov-13 10:56:19

Will now go back to finish other thread off. (Slinks away singing I was first, I was first.) grin

CuckooAtchooUhOh Tue 19-Nov-13 13:39:34

Notas... That is so childish!!

... Oooh am I second??.... grin

(flounces off to tell on Notas)

TheLeastAccomplishedBennetGirl Tue 19-Nov-13 13:41:31

Marking place with yet another SV to report - total loss 20lbs so far

AngieM2 Tue 19-Nov-13 16:43:42

Wow, marking place. Cant believe thread 30 is done. NFD today so I'll celebrate the new thread by sticking to TDEE and having a (whispers) biscuit/snack!

eatriskier Tue 19-Nov-13 19:35:53

Ooohoooohhhohoooohohh I'm the OP - I must have made it grin

flowers to betsy again.

But back to the old thread as there's till about 50 posts left

duckyfuzz Tue 19-Nov-13 19:37:33

NFD, stuck to TDEE, tired, looking forward to a day at home to catch up with life tomorrow!

Don't confuse me, I've just posted on the other thread!!

Well done bennetgirl

Dotty342kids Wed 20-Nov-13 14:03:26

Ah, here we all are!
Hello!

Fast day Monday was sabotaged by book club wine and crisp scoffing in the evening. NFD yesterday and today, fast turning into cake fest.
I'm out tonight at a craft fair so that will at least stop me munching my way through tonight.
Must revert back to my old trick of eating tea, watching half an hr of telly and then disappearing off for a bubble bath, with my book, in order to stop bad evening eating habits smile

Phew #30 was fast.
Betsy
flowers for shiny new thread. Shall I drip chocolate on it ?
Oooh, NNN, ok at the weekend then.

Well done Bennett

BetsyBell Wed 20-Nov-13 16:06:51

Thanks for using up the old thread everyone smile

I got panicked after missing the super-speedy end of the previous one!

BetsyBell Wed 20-Nov-13 16:13:33

How are you finding NNN bigchoc? I'm surprised at how easily I've settled into it, maybe it's because I know I'm not the only one suffering!

BetsyBell Wed 20-Nov-13 16:14:21

Whee, well done BennettGirl!

BsshBossh Wed 20-Nov-13 16:22:18

eatriskier you've lost a large amount of weight too: so is this feeling more cold a recent thing for you and do you feel freezing even on NFDs?
BigChoc my heating's on at 22C. I exercise well so it's not that (though I've strained my pelvic floor through doing too-intensive weight training sessions so I can't do weights until that's all healed up <boo>).

In the end I filled the bath with scorching water and immersed myself in it before the school run - it helped lots but isn't conducive to working.

I'm so glad DH is working late tonight so I can wear my sexy dressing gown, hat and scarf combo (on top of the thermals, leggings, ti-shirts) without getting teased tonight.

The crazy thing is, it's not even a FD!

Betsy thanks for the new thread thanks.

BsshBossh Wed 20-Nov-13 16:23:06

Well done BennetGirl!

TheLeastAccomplishedBennetGirl Wed 20-Nov-13 16:35:48

Thank you :-D

I've had a brilliant time going through my wardrobe ditching stuff.

Currently wearing jeans that haven't seen the light of day for about 3 years. And they keep falling down!

I tried my wedding dress on too - it no longer fits, it's too big.

I am the slimmest I've been since before conceiving DD,and she's 6.5

SchrodingersFanny Wed 20-Nov-13 16:41:47

Well done Bennet! Great feeling.

I'm still here, still plodding. I've been maintaining, bouncing up and down a pound at a time. I'm gutted and getting fed up of it. I stick to my 500 cals (use MFP to log) and TDEE, Again using MFP. My TDEE is 1975, and I often dont get near to that.
Y running is going well, managed a sub30 5k yesterday. Also managed to buy some size 14 jeans. But still so far to go.

I am really finding FD hard because there doesn't seem to be much motivation when I'm not losing.

I am the slimmest I've been since before conceiving DD,and she's 6.5

Bennet so am I, but she's 16 in my case!!

fanny well done on your running...sub 60 10k next? When I was in a similar situation to you, I did some 36 hour liquid fasts (perhaps one a week or fortnight instead of a 500 fast) and found that the loss from those fasts 'stuck' in a way that losses from 'normal' fasts didn't. Worth a try maybe? Does your TDEE include exercise? I set mine at lightly active even though I was running/exercising 3-4 times a week and ate to that instead.

TheLeastAccomplishedBennetGirl Wed 20-Nov-13 16:49:06

Postman :-D

annielewis Wed 20-Nov-13 17:05:40

Marking place. Still in SF without scales so no idea if I'm doing ok or not. Using MFP and have only gone over tdee once since I got here and managed 2 fds.

Feel fat today though.

Possibly a TMI question but does anyone else suffer from constipation doing this WOE? If so how do you manage it? Resorted to taking laxative here but never again as was in the loo 6 times during the night/next morning, they worked a little TOO well!! (Hadn't been for 6 days tho!! blush)

duckyfuzz Wed 20-Nov-13 17:08:36

Not cure if this is 5:2 related, but isn't something I've ever suffered before... Really bad pain in stomach, constant, not agonising but bad enough to make me not want to do anything. I had ad nap earlier and it seemed to go a bit, then I had a packet of wotsits (99 cals!) and it came back again, so not eating anything else now sad feels like I could do with 6 trips to the loo tbh Annie!

toffeesponge Wed 20-Nov-13 17:14:38

Cuckoo Cuckoo Cuckoo couldn't answer you on the previous thread but wanted to say I don't know you in real life!! No need to panic. I just wanted to offer support brew.

Bssh I often feel the cold but just lately I seem to be feeling it more than ever. I just go and get another jumper now. I don't suffer any more.

I am doing enchiladas for tea. How is it even possible they are only 166 in each one???

eatriskier Wed 20-Nov-13 17:20:22

ducky I've only experienced that when I've had a tummy bug I'm afraid. Not that it may not be 5:2 related. Hope you feel better soon.

annie yes I go through periods of not going and getting very uncomfy with it. Doesn't happen to often but it is a known side effect. Make sure you're getting plenty of fluids on NFD and even more on FD. Being blocked will make you feel fat - but you aren't. I've discovered that I respond best to senna than the other stuff, it seems to work quicker but more gently (when I need it that is). Though the weekend before last I went a bit bread nuts and my tim is just about recovering from that now.

toffeesponge Wed 20-Nov-13 17:22:24

I did not mean to post ^

I wanted to actually talk to everyone this time. Oops.

TheLeastAccomalishedBG - well done on your wedding dress being too big. Mine is all in a fancy pants box so wouldn't be able to try it on again but there is no way it would fit yet as I am still just over a stone heavier than when I got married.

SchrodingersFanny Hang IN there. I know just how you feel as I can go 3 weeks with no loss and even an increase but keep going. You are doing great!

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