5:2 Diet Thread! 14 threads in a stone?(976 Posts)
The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet.
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, or approximately your TDEE (see explanation below). 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 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.
ADF = Alternate-day Fasting, as it says on the tin, fasting every other day rather than 5:2.
Michael Mosley has recently unveiled a new website to accompany his new book on the subject. Please go check them out, as he's the whole reason most of us are here!
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!
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. 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.
B&W has found a new link to the aforementioned Horizon programme here. If you're keen to see it, watch it soon, because BBC has been quick to find these copies and shut them down online. We're hoping they'll re-play it again soon. I know these threads are popular, maybe they'll read my request.
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%).")
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, 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!
I was going to title it "where we wait patiently for Ezzza to return", but I didn't want to put too much pressure on her. (but.. we are waiting!)
yes - where is Ezzza? I suspect it's an internet access issue. Wow am I first on the thread ?
checking back in on my 2nd fastday, my lovely (grrr!) colleagues have brought in cookies, doughnuts, celebrations and caramel shortbread but I am determined not to cave in.
I've just had the most delicious soft-boiled egg and steamed asparagus that I've ever eaten. Yes, it's a fast day .
greeneggs on the ball as usual!
I've still not managed to get under 11.3 stone but had lovely comments today at school from people that haven't seen me for ages including the head! So really chuffed, you never know we may have some more converts soon....
Meant 11.2 stone - that lb makes all the difference!
Carrying on from my last
whinge posts...I think I have a fear that if I don't eat loads on my eating day I'll be too hungry on fast days. I have they attitude left over from fasting for Ramadan where you really do need to try to pack in enough calories to keep you going as it's a very long fasting day (til 9pm) and a small eating window. I must get that idea out of my head. I'm working on it - today had toast for breakfast, but I have homemade soup and 2 small rolls for lunch (carb heavy but calorie light, and I'm veggie so never going to escape being carb heavy really) and I won't snack. Dinner at my bros will be tasty and healthy as his partner is a health conscious type and as I have to drive I won't drink. I chose to get off the bus early and walked earlier. I wish I took public transport more but it's impossible where I live, and I need my car for work. Car is in for mot and I'm going to lose loads of pounds from my pocket if not my arse
Oh countryhouse that's done it for me, I'm off to make some scrambled eggs! Fast day here too & I'm struggling
I love soft boiled eggs & dipping asparagus instead of soldiers & it doesn't have to be a fast day either. Yum off to make some.
I was thinking about the Ramadan issue while swimming this morning (I'm weird like that)
You do not need to pack in the calories before the fast.
You need to make sure you are fully hydrated in the pre dawn session - lots of water as well as coffee and fruit juice and maybe things like fruit and yoghurt.
Then at sunset have a BIG drink before you start eating. And stop when you are full.
And think how bloomin' hard it must be for Muslims in Scandinavia when Ramadan falls in the summer (sunrise at 3 am sunset at 11pm !!!)
And the motto of this thread from me will be
NONE, ABSOLUTELY NONE
NO SNACKING EVER AGAIN
And wean the rest of your family off it if you can.
Kids need a good breakfast, then they last till lunch.
An after school snack ONLY if they are going to be active.
Certainly nothing on the way home from school (loathes parents feeding their kids sweets at the school gate)
And a good balanced supper
and maybe a glass of milk before bed.
Fizzy drinks should be treated in the same way as alcohol : in moderation and only at certain times
not that I'm opinionated mind
countryhouse that's one of my favourite fast day lunches too, yummy!
What was that again TIP? Not sure we quite understand
Morning fellow 5:2 peeps
im on an eating day today and as there are free cupcakes at work - thank god its an eating day
Im off out for food tonight and craving a burger so i think thats what ill have - ive done my 2 fast days this week so lets see how i get on Monday - weigh day!
Good luck everyone x
Hi all - this is my 5th week on the 5: 2 diet. I'm losing weight very slowly though (2 lb in 4 weeks) and I wondered how other people are doing? I am 50 - and putting on more in the last couple of years and generally finding losing it much harder.
I'm very motivated - but had hoped it would be a bit quicker. Had great success with WW about 10 years ago pre-family but cannot organise that kind of diet now.
I generally have a 2-egg omelette or 150g cottage cheese at 12ish, a pear at 3ish, then a spicy chicken breast with vegetables at 6.
Well TIP you need to make sure you are getting in 1000-1500 I reckon. Which in a 2 hour window is hard. I was setting my alarm for 3am in order to drink and eat but the eating was hard - nothing less appealing than eating when you are all bleary and half asleep. If you didn't get enough cals in over the evening it would be fine for a few days, but as Ramadan lasts a month I think it would impact on your energy levels after a while. But I do take your point, hydration is far more important. We always went straight for the drink before food, you do feel you need it more.
I am totally with you about the snacking. I must get out of that habit.
Fast day today. Will be offline quite a bit over the next week or so but will try and catch up with the thread when I can.
Forgot to say that I'm going to experiment in "clean eating" from no on - fast days or not. We eat mainly fresh, homecooked meals at home but if I feel peckish in between meals I still find myself buying crisps etc. So I've stocked up on hummous, multi-seed thins, olives, raw carrots and peppers, nuts etc. I'll try and reach for these when the urge to eat something snacky strikes
sorry, I know snacks are a swear word on here now . Okay, must really knuckle down to some work now. Off I go...
Still holding out despite the talk of food, only cos im at work with nothing to eat tho, have to say i really enjoy the tea substitues ie lemon, licquorice, green etc. Any other recommendations?...
Hmm snacking (healthy stuff) is sometimes the only way i can get my TDEE on eating days as my appetite has severaly reduced and find too many carbs at one time dont agree with me....
Slightly off topic, but is missing breakfast ok for teenagers, not in anyway dieting but "just not hungry"?.
That's interesting TIPS the rule in this house is the dcs only get a soft drink when the adults are having alcohol. This is none at the moment (as lent). Weekends only the rest of the year.Sometimes it slips but never more than 3/7( except Xmas)
just pasting the post i put on old thread before realising we'd moved!
yay bvb ! i'm doing something right
i don't do formal exercise for weight loss because i know that for me personally it's not sustainable. i'm a single mum with very little time to myself and i work. there is no time slot where i could go running, go to the gym or go to classes. there's not really even a time slot where i could do an exercise dvd. if i artifically juggled my whole life to breaking point to fit these things in a) it would be breaking point (only 24hrs in a day) and b) i'd end up quitting.
anything i do needs to fit in my life and be sustainable. so the one thing i've done is never own a car and though the idea of a little moped keeps appealing in order to save a bit of time i stop myself because walking everywhere and doing that all of your life is actually hugely healthy and immensely good for your mental health imo.
haven't eaten yet and have been hulking furniture around and attacking the uncovered 'bleurgh' with the hoover. need to walk to the post office in a bit then home and more housework before school run.
stick with it everyone
DD has stopped eating breakfast on weekdays - but I insist that she either has half a pint of milk (often with nesquick in) or a large glass of fruit juice
and her packed lunch always includes fruit and a healthy sandwich.
DS is at the hollow legs stage so is getting through three weetabix with a tonne of sugar every morning!
I managed to get through my first fast day yesterday. Eating normally but not excessively until the next one. Does anyone know what the average weight loss should be if you stick it out for say 3 weeks, or is there no such thing as an average?
Hi, first post on MN. Been lurking on thread 13 and decided to join. Just turned 50 and have been putting on weight gradually over the last couple of years - would like to lose a stone.
Did first Fast on Monday and doing another one today - ok so far, just drinking water and had light lunch then dinner - kept to 500 calories.
Inspired by the losers especially those that have said that they have lost weight around the waist/tummy area - hoping that will include me soon
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