The 5:2 thread number 37 - Having our cake (batter off the spoon: 15 calories per lick - thanks MFP!) and eating it too (tomorrow).(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 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 TDEE calculator to help you figure out how many calories you should be eating in a day.
NFD = Non fast day
NSV/LSV = Non scale victory/Lifestyle (change) 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.
Tips and Links : 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!
Inspirational: 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.
Recipes: frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!
Exercise: bigchocfrenzy has an incredibly informative and helpful exercise and fitness thread for discussion and advice on combining 5:2 with an exercise regime.
Maintaining: 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.
This is a BBC article regarding Michael Mosley's findings, which was featured on Horizon - link to that programme here.
This Telegraph article comments on the diet and gives a brief overview by Dr Mosley himself, very informative if you're just starting.
This blog post 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 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 article 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. (Though anecdotal evidence from these long-running threads may suggest otherwise…)
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 way of life!
I'm fasting today but dont fancy it really. Thursday fasts are so much harder, especially when you've only had one NFD inbetween. Plus, woke up with a sore throat so will see how it goes. Plus, weighed in and gained the one pound since yesterday which has pissed me off! I know, I know, dont weigh every day (slaps self across face). I need to stop moaning, turn phone off, walk upstairs to gym class and get on with it!
Morning! Just marking place. Will catch up on thread later. Hope Everyone well
Morning all, wow what fab losses everyone! Such a chirpy bunch this morning it's lovely to read.
I'm fasting today, not sure how I will go, got a lady coming at 12 for a private cooking lesson so not sure if I should eat something before or not! I'm showing her how to make minestrone soup and simple tomato bruschetta so may just have a small portion minus the bruschetta when she goes at 1pm.
Hope everyone had a good day today fasters and non fasters.....
Have given up on FD today - woke up starving and inexplicably two pounds up on yesterday, despite having eaten very little due to being busy. Fell out with DH (apparently I didn't cuddle him last night. He agreed that I was sound asleep, but this is no excuse, and clearly this means I don't love him and am being cold. Argh.), and realised that my mood was disastrously low and I felt seriously incapable of coping with the day from hell that awaits. Had two slices of seeded toast with natural peanut butter and a small banana, and feel a bit cheerier. Skinny latte now, will try to go lightly for the rest of the day, but this cold rain is doing me in. So focus for the day will be on nutrition rather than calories, in hopes that I'll start feeling better soon.
I know I'm going to be jealous of how well everyone else is feeling by the end of the day! Good luck to all.
Has taken me all morning to catch up with the thread. Well done to all the successes this week. And its lovely to hear of those who are getting somewhere with this after such difficulties in the past.
I'm having my next FD tomorrow so just checking in to the new thread and getting updated on how everyone is doing this week.
Thank you zedzedzed. I only have DH to tell me he is proud of me (I have no family other than him and the kids) so thank you. Appreciated it very much. Vey glad I counted one sprout .
Thank you Breadandwine. I am so happy today. I have spicy parsnip soup to lok forward to for lunch and thanks to it being a Mary Berry recipe she has put in the calories too. for Mary. Currently making oat and linseed bread top enjoy with the soup.
RavenousRunner - hang in there. It can take a few days for a good FD to show on the scales. Tell your DH to stop being a numpty. Enjoy some lovely food today and try again another day.
I have a question. I put my weight into MFP and it said to update as 10lbs + lost since last loss. It has upped my calories from about 1740 to 1940. Is that right? It is set to maintenance but why does it want me to eat more when I weigh less? [thick emoticon].
Is it still set to sedentary?
Are you taller than before??
Did you have the wrong weight in before?
Doh! MFP is temperamental.
toffee go back and double check everything. I've found sometimes it goes funny especially if you use the website and mobile versions. Just check your height and weight is correct, the exercise is on the right level and that it's on maintain still.
Thanks Toffee - I think I'm accurately assessing that I don't want to eat for the wrong reasons, but because I really need it. Having had a decent breakfast has made me feel much more in control, so I may even have my planned FD lunch rather than anything more.
DH is the king of the bloody numpties!
Also, if you use both website and mobile versions then repeat the process on both as they sometimes overwrite and sometimes don't.
Buttermint tea has cals?! 2 cals a cup only, but still...
Hi all! Been stalking the last thread this week and thought I'd join in on the shiny new one!
I'm 14st 4lbs, down from 15st1 but I'm looking to improve my health, not just lose weight so, here I am!
I had my first FD on Monday and second yesterday, both just under 500 with around 20hrs liquid only each time. Came in just under my TDEE on Tuesday. Going to break my 16 hour fast now....FOOOOOD
Struggling with FD today. So bloody hungry! Very tired after DD's 5am start and feeling very fed up. A one off day where we have nothing planned and nobody coming over, no car to go anywhere and can't even go for a walk due to the stupid rain! DH has a works leaving do straight after work and the endless hours are stretching out ahead of me DD is perfectly happy munching on a cereal bar and watching Dumbo.
Sorry for the moan!! Not going to give in to hunger because I know I'd then feel even worse.
Oh, I forgot, my target is 11st which will bring me down to the coveted 'healthy' BMI category.
Well done all losers, especially Toffee because you're definitely smashing through that plateau. What have you done differently do you think (if anything)?
Fasters who are finding today tough, either hang in there and think about all the goodies you can eat tomorrow or (those who have given up) just fast another day or do a mini fast today - this WOE is flexible.
Betsy for the thread.
FD for me today too.
zed when I was logging everything in MFP I counted all black teas/coffees and all herb teas as 2 cals each. But I've seen some counts for plain black coffee as high as 10 cals!
Is there anywhere that sells buttermint tea? I don't want to spend a lot before I know if I like it
cupboard full of delicious sounding but rank tasting teas but I would like to give it a go....
Okay, everything is right but I am set to lightly active. Does it need to be sedentary?
PavlovsCat - if I see some in the shop I will buy it and send you a sachet. If you like it I will send the rest and if not I will send it to someone else who does like it, if you like.
It's listed as Twinings Buttermint Sensations in the tea section, Tesco sell it.
Yeah, Bsssh I'm counting EVERYTHING still, just to make sure there are no surprises. I'll chill in a few months if everything's heading down and just add 100cals each day for black drinks and finger licks!
Cinnamon (and anyone else beset by rain) - it was foul first thing here but its cleared up, just checked the forecast and it should be fine everywhere this afternoon - so hopefully you'll be able to get out later on.
Stuck in the house on a rainy FD with cupcakes in my tin, totm cramps and Nigella cooking cloud cake on telly...total FD madness...more tea!!
Errol how are you finding the shred? (assume you are talking 30 day) Really tempted to do it, but worried that as I am still v big, I might do myself some harm or crash through into the neighbour's flat below..
Toffee amazing news on your loss. Makes me a bit , tho I'm avoiding scales after last week's 'blockage'...and a few bingey NFDs!
FD round these parts today. Had a coffee and feeling fine at the moment, few hunger pangs but otherwise ignoring it! Good luck all on FDs today. x
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