5:2 Diet Thread! Number 8, fast away fast away fast away all!(1000 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 in August 2012, 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.
I know a number of people lurk on this thread, as this is currently quite popular. Please just jump in and post if you're new- we won't bite. Well, maybe on a fast day. You'll find a lot of support here.
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:
First things first, here are links to some of our previous threads: most recent one before that another one etc!
Another thread which breadandwine has started is a good resource for some of the links and tips 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.
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 where I would link to the aforementioned Horizon programme, but it appears as if the BBC have finally noticed it on YouTube and have taken it down. Here is a link to the programme's page on iPlayer, which features a couple of clips, and might have updates eventually. Let us know if you find another site hosting it.
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 mentioned BMR and TDEE often. Total Daily Energy Expenditure (TDEE) 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. (This is a new calculator to previous threads, this one seems to give me approximately the same results the last one did, but without the virus warnings on my browser!)
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 all the links re-copied and back into one post.
Come join us, and tell us about your experiences with this diet!
TiP is there a way to read this without having a sub to NS? It looks interesting.
onlywantsone Don't take it off your BMR take it off your TDEE. Your BMR is your calorie usage if you are comatose. TDEE takes into acount your activity levels.
So for your weight and height your daily requirement could vary between 1850 cals/day and 2900 cals/day depending on your activity levels.
Somebody will probably copy it on the web - I have a sub so cheat!
Will do some looking
or go and buy the mag - its an excellent read this week :-)
The article is here bordercollie. www.scientificamerican.com/article.cfm?id=gut-second-brain&page=2
Thanks, looks like the link between how we feel and how we eat may be even stronger than was previously thought.
Having been a non - weigher relying on clothes sizing to tell me that I am shrinking, I am now considering investing in some new scales. My losses have slowed right down and I want to take a closer look at what is happening. Just wondering if anyone knows of reliable scales which measure down to 50g increments and which have some sort of eye level display for very short sighted people?
Aaahhhh... just made it to the end of week 5 of the C25K - please somebody congratulate me! That's a 20 minute run and I am amazed I have managed it I kept being foiled, first by icy pavements, then by my phone throwing a hissy fit and mangling the app I was using to time myself, and then by a nasty fluey cold that left me coughing and wheezing. It was beginning to feel like an impossible target so I really feel this is a triumph...
Weigh in yesterday showed I have lost 11 lb so far and am more or less where I want to be, though I wouldn't mind losing a little bit more. I am aiming to carry on with 5:2 though at least over the Christmas period as I think that could do some damage (all that and mice pies ) and DH still has a bit to lose so I want to support him carrying on.
Bordercollielover Try the Omron 508 or 511 scales. They have a sort of detachable handlebar thing that you can bring up to eye level.
Congratulations and well done, SarahWAFOT! Sounds like it was hard work but you did it!
I'd love to join you in the " and mice pies", but I'm sorry I can't, since I'm a vegan!
Don't forget the Links thread, Tip2 and TiC!
However, I've put your link (from page 1) over there, TiC .
About the maintaining weight discussion earlier:
I don't need to lose any more weight - I'm down to 9.3 now, from 10.10 when I started. I tried 6:1, but I didn't like it - I found I missed fasting for the two days every week. So I'm doing a modified version of 5:2, in that I fast for 24 hours twice a week - on one of those days I finish up with a >600 meal, but on the other I have a full, non-calorie counted meal.
I also try and eat bigger meals on my feeding days - I'm thinking of ditching the side plates and going back to a dinner plate.
Mice pies? Whoops, clearly too knackered to type properly I would like to make it clear I don't actually eat small rodents
It was hard work but worth it... got to keep going till I can manage the full 5K! I know there are a couple of other C25Kers on here - would be interested to know how they're getting on?
Interesting that you actually missed fasting B&W - I hadn't considered that aspect of it but I can sort of see how you might... I guess if I stick with 5:2 (as I want to help DH keep going anyway) that gives me more calories on eating days then
bordercollielover I have some Salter Ultimate Accuracy scales which I got for around £40 from Argos. Unfortunately they do not have an eye level display thing but the digital display is a reasonable size. I literally love them. I would save them from the house in the event of a fire!
Hi Sarah I started the C25k last January...I'm still at it, running 3 times a week and doing an outdoor class in the park twice a week. I love that feeling of being outside, exercise as soon as you leave your front door, no gym membership either which is easier on the pocket and less chance of catching the nasty bugs that lack of hygiene in gyms is known to breed.
Band W: when people have a problem with gluten, perhaps sensitivity rather than the full blown allergy type, do you know whether they have the same problems with seitan or is the trouble only when gluten is attached to the rest of the grain as in flour?
BCL in B&W's absence I will put my oar in!
I think you kind of have to know what you're dealing with. Gluten intolerance is celiac disease- an autoimmune thing but not an allergy. It causes damage to the small intestine and from there malabsorption and all the nasty effects of that.
Wheat allergy rare. it is complicated because it can be to different parts of wheat, including gluten. You'd know if you have it, it's not much different from other food allergies- rash,breathing difficulties etc. it's not what they test for in health food shops!
Some people have gluten sensitivity- might get bloating, diarrhoea and similar symptoms to celiac but it's not allergy or celiac disease. There's a crossover with IBS. They don't get the autoimmune conditions like thyroid disease that celiacs get. They can still have a miserable time.
Still others just feel bloated and a bit yuck after eating bread but sometimes this is more due to the processing method.
Wrt seitan: it's generally made from wheat gluten; so it's a no-no for celiacs and those with gluten sensitivity. The wheat allergy guys- it depends which bit of wheat they are allergic to. The yuck camp, try and see, it's no biggie if it doesn't sit right.
Or you could make your own gluten free version
Sorry this is nothing to do with 5:2....
Quiet weekend everyone? I dyed a death on Saturday due to sleep deprivation and think I feasted on wine calories but actually didn't go that overboard after being in bed before 9 both nights. New morning new day (another horrific night but feeling alright ish)
Fasting today and power yoga tonight BRING IT ON! Then mulled wine in the tacky Brit pub with my Brit mums tomorrow to look forward to
I'm fasting today. Feeling great, loads of energy. Went to the gym this morning then had a busy day at work. Can't wait to weigh tomorrow - bet it will be good!!
Hope everyone else's Monday is going well.
ate and drank too much at the weekend !
fasting, and house cleaning and working today - waiting till DH gets home to have something to eat.
aim now is to not put any weight back ON over Christmas and then lose the last little bit in January.
Interesting the IBS and other bowel things - friends at the gym who are trying 5:2 - one of them has done as she's told and eaten every two hours for years to 'control' her IBS.
three fasts and its cleared up massively. (like DH's)
I'm going to tell my friend that, he's suffered IBS for years too and is in a really restricted diet but poo pooed this WOE.
souper your energy is infectious!
Name change btw - after 4.5yrs and posting photos I felt it was time (ex-GirlWithTheMouseyHair)
ErikNorseman your post made me
TIP that's my plan too. Going to try to fast but if it ends up that I just have some low cal days here and there (under 1000?) so be it. Birthday this weekend and can't fast on christmas eve, or day or boxing day!
Today I should be under 600 but have struggled as I split the cals into 3 meals (one of which was white toast with butter . I really reccommend New york skinny chicken ministrone soup from tesco though - less than 100 cals per portion - I plan to stock up!
Another glimpse into my tv habits - Kirsty's homemade christmas said something like "christmas cake evolved around plumb porridge eaten on christmas eve after a day of fasting, thankfuly we no longer fast at christmas..." - some of us will be though, plumb porridge anyone?
The man with IBS poo pooed this WOE? Please tell me that was intentional, ex-*GWTMH*!
Interesting observation about the effects on IBS. I have suffered (with some embarrassment) for years. Since starting this WOE it has improved drastically...I haven't needed to buy immodium for ages (too much information? )
I think we have been brainwashed into thinking that we must eat little and often. Thank goodness we have seen the light (ooh yes a bit evangelical!)
Someone commented on another thread that I look drawn and ill in the photo on my profile and that I should put all my weight back on. I feel a bit rubbish now!
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