5:2 Diet Thread: Part Five! Top of the Mornin' to you!(978 Posts)
The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet. Both are two versions of Intermittent Fasting, which you can read more about here.
The 5:2 diet was featured on Horizon a month or two ago, and essentially requires you to fast for 2 non-consecutive days per week. The other 5 days, you can eat what you like. Alternate-day fasting is just how it sounds; you fast every other day. By "fasting", we mean that we keep our calorie consumption very low, around 500 calories on average, on those days.
Here is a list of the links we've gathered so far about this diet. I hope I haven't left many out, but we've filled several threads by now. Please share if you find something particularly useful, and we'll add it for the next thread.
First things first, here are links to some of our previous threads: most recent one before that another one.
Another thread which breadandwine has just started can be found here. We'll be trying 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.
frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!
Here is the link to the BBC article regarding Michael Mosley's findings, which was featured on Horizon.
Here is a link to the first part of the aforementioned Horizon, subsequent parts of that episode are linked on that page.
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.
A Telegraph article which comments on the diet and gives a brief 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%).")
Important link 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.
And for those already fasting, here is a link to 100 snacks under 100 calories. We tend to favour lots of hot drinks during the day (count your milk if you use it!)
Another food link, here is a link to the BBC Good Food site, with a list of low-calorie soups.
We often mention basal metabolic rate (BMR) here. This refers to the amount of energy (calories) a person uses when at rest; so, the basic number of calories a person needs to stay the same weight. This number is often quoted as being 2000 calories for the "average" woman, but of course is different depending on how tall you are, how much you weigh, etc. Here is a calculator which will easily help you to find out what your BMR is.
A BIG THANK YOU to all who have been contributing, btw. 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. Sorry if I haven't given credit where it's due, but it was just enough of a job getting them all in one post this afternoon.
Come join us, and tell us about your experiences with this diet!
Whoo I might be first to post!! ??...
reposting my last one on the old thread ..have added my yummy soup recipe to the food thread now also
Hello again fast day here, but i've stuck at 10st 9 now for three days so I'm owning it! (the scales even briefly showed 10.8 one daysmile). So that makes 11 lbs down now . I think I'm just starting week 7 but cant quite remember...
have made great soup that I'm scoffing as I type. Carrot lentil tomato red pepper and with rosemary thyme and chilli .. Wow its fab (though I may have put in a tad too much chilli and that's saying something for me !grin) .. its on the recipe board now..
Thanks greeneggs for this new thread.. I cant believe how fast we've rattled through the last one!
A positive start to the new thread. Dh and I both within 4-5 lbs of target weight and feeling rather pleased with ourselves. Been married almost 10 years and for the first time we'll both be back at wedding weight. And we're both definitely up for doing this as a long-term way of eating.
I've never been on one of these weight-loss/health threads with any success before. Now it's my number one support place so thanks all.
Wow that's great news, both of you!
I lost a smaller amount than usual this week but I'm not surprised- last week was my birthday and more cake than usual. I'm making soup for dinner here (not a fast day either, just happen to like soup!). I'll definitely check out your lentil soup Laska, I do like lentil soups.
Well done Laska and scattergun (and Mr Scattergun).
I decided against pie this evening, went for an italian beef stew instead with mixed veg mash. It was lovely. Still had the Bread and butter pudding though
Whole meal came in at 300 cals less than one slice of pie.
We have guests arriving tommorow staying til Wednesday so I don't know when I will manage my next fast day. I'm not sure what time they are arriving, so I think I will start tomorrow as a fast and see how it goes.
Well done on your meal choice frernchfancy...over here and I've just opted for pizza. It's the first takeaway one in 3 weeks (quite a record here!) and I'm hungover so almost drooling for it. No doubt I'll feel stuffed after it and looking forward to fasting tomorrow even more!!
Thanks green. Don't think I'll lose anything this week(official weigh in tomorrow), but I'll carry on anyway.
Marking my place, not expecting any loss this week - fell into a mound of sugary things on Friday night, shameful really but have put it behind me. Fasting tomorrow.
Well done Laska and the Scatterguns, fingers crossed there will be more to follow.
Just marking my place and also announcing my official first fast day starting tomorrow! Will weigh in tomorrow and then plan to stay busy and out of the house as much as possible to keep my mind off food. I have prepared some boiled eggs, chicken and have a carton of carrot soup ready for munching. Will aim for 600-700 calls as I am bf my 8 wk old dd.
I hope to never be this weight ever again! Here's to being a big loser over the next few months.
A big thanks to you all for the inspiration and I am sure your support will keep me on the straight and narrow.
On another note, does anyone here suffer from under active thyroid? I was diagnosed during my pregnancy and I am still on thyroxine now but not sure my dose is right yet as i stiill fell quite symptomatic. How have you found dieting/losing weight? Has it been harder?
Ok so I watched Horizon and have read a bit as well. I think I'm ready to begin. One question I do have to ask you. What is an average weekly weight loss per week? I have 3 stone to lose and this really feels like something I can sustain but I don't want to be disappointed and give up.
Marking my place and going to finish a feast day with a bar of galaxy
As this is a WOE not a diet I don't feel the slightest bit of guilt, I eat properly on eat days as I'm fasting every other day.
Thanks for keeping the thread going green
You may have misrepresented BMR. BMR is how many calories you would need to stay the same weight if you were in a coma, doing no moving whatsoever. Nobody suggests that 2000 is the average BMR, 2000 calories as found on food packets etc is the assumed average calories consumed including an average amount of moving about.
Hi inga, I've got 6 stone to lose & am losing on average 1-2lbs a week. I'm doing 4:3, but its working well for me & I've been doing this since the beginning of August. Good luck.
Inga I've been at this 7 or 8 weeks and lost 6.5 kgs. It's been pretty variable though, my scales stuck for a couple of weeks at one point, even though clothes were still getting looser.
Good luck all of you starting tomorrow, it can be tough at first but does get easier.
I might have erred on the side of caution with my description of BMR, but I think it's still the layperson's definition of it. Some sites describe it as the calories you'd spend if you stayed in bed all day. I think that's fairly accurate.
I don't actually think anyone is eating their BMR calories on their eating days. However, a few posters have referred to BMR as a general guideline for figuring out what we're meant to be eating on an average day. There is a link on that BMR link which takes you to a further calculator which will help you sort out how many more calories you could be eating if you're lightly/moderately/very active.
This is all just to get people thinking about how many calories a body really needs. I don't count calories on my eating days. If someone were coming here, maybe with some excessive eating habits, I think it's good for them to see what they ought to be eating.
AS WELL: it's just as important for those who are so conditioned to WW, SW and other low-calorie diets that they know what they ought to be eating on a normal day, rather than trying to eat low calorie on those days as well. Eating low calorie on a non-fast day, then fasting the next, isn't recommended.
I agree, my description of BMR could probably be more medically correct. If you've got an idea for a new wording of that statement in the OP, let us know here and I'll change it with the next one (or if someone else does the thread, they can change it!)
Hello new thread waves
Just having a crunchie to finish of my feast day. Weigh in and fast tommorow.
I didn't lose anything last week (which was my first fast week) but know I am feeling slimmer so am not going to get too hung up in the numbers.
See you in the morrow.
Hi everyone, I've been stalking the previous threads for weeks now, and now I'm just going to go for it. I'll fast on Tuesday and Fridays probably. But I'm really looking forward to a new way of eating. I'm sick of not feeling in control of what I put in my mouth when I used to be able to that so well. It's time for a change. Hoping you ladies will continue to inspire me!
I've had a bigger than normal portion of evening meal tonight and feel really bloated, it's awful. I can't believe I used to go to bed feeling like this every night previously to starting this WOE
Woke up not hungry this morning so we all skipped breakfast and then had lots of room for yummy roast beef with all the trimmings and not too much booze!
Looking forward to fast day tomorrow.
love needing a belt on previously too tight jeans!
If you sat in bed all day watching TV (rather than in a coma) you'd still use more than your BMR. No matter how sedentary your lifestyle, it's not that sedentary!
I agree that it's useful as a minimum you-should-eat-at-least-this-much-when-you-are-eating if you are used to low calories diets. There are some who say that if you are doing a diet of eat-the-same-every-day you should not eat below your BMR as that will put your body into starvation mode. (long term low-calories being different to 2-days-a-week sharp shocks)
I realise I've written a lot of this post like-this-all-joined-together, I'm not sure why.
Evening... Week three starts tomorrow for me...
Am I really "doing it wrong" if I eat my not-very-much-food spread out on my fast days rather than all at once in the middle?
no, but you'll find it much harder
the chaps on thread 4 have commented that the later in the day you can START eating, the easier it is to keep to the 500 calories
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