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5:2 Diet Thread! Number 15! Our quinceañera!

(1000 Posts)
GreenEggsAndNichts Mon 11-Mar-13 15:33:12

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- 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.

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.

A Telegraph article which comments on the diet and gives a brief overview by Dr Mosley himself, very informative if you're just starting.

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!

BetsyVanBell Mon 25-Mar-13 16:57:43


BetsyVanBell Mon 25-Mar-13 16:57:38


BetsyVanBell Mon 25-Mar-13 16:57:31


BetsyVanBell Mon 25-Mar-13 16:57:27


BetsyVanBell Mon 25-Mar-13 16:56:59


BetsyVanBell Mon 25-Mar-13 16:56:42

Thread closed due to 1000 post restriction. We are here

BetsyVanBell Mon 25-Mar-13 16:55:08

sunface Go for it - lots of info on these threads and please read the OP and links. PS this thread is about to go out of actions to join us over here

ErikNorseman Mon 25-Mar-13 16:55:03

This thread is closed, come over here

sunface Mon 25-Mar-13 16:08:45

hello! Can i join in please?!! Been reading up on this for a while now and (stupidly??) think i could maybe manage it, or at least try it for a while. Planning on a fast day tomorrow and Friday. Read a lot on not having breakfast which i don't normally have anyway, but what else should I be eating tomorrow?!!! Under 500 cals for the day, is that right? xx

Miffytastic Mon 25-Mar-13 13:45:09

BMJ 4lbs is loads, I am only losing a pound a week probably because I am taking the 'easy' route of almost eating whatever I like in feast days. I do eat more mindfully but I am loving eating sweets, cheese,choc etc. I suppose it's horses for courses really - your are slogging but you're getting quicker results than me it seems

linkainka Sat 23-Mar-13 16:12:44

Thank you. I'm just going to find that thread x

NurseEzzzaChapel Sat 23-Mar-13 16:10:43

Welcome linkainka! I hope the fast day goes well. Come and join in on the latest thread.

NurseEzzzaChapel Sat 23-Mar-13 16:02:34

BMJ, well done on the loss! grin I think there are some who don't need any willpower on a non-fast day as they only eat a little over their TDEE naturally and so the weight they have gained has crept on slowly over the years. Others have found their appetite naturally adjusted after starting the fasting, but not all have found that sadly. I found I didn't need willpower on normal eating days in China, but since coming back to the UK I've been overeating on normal days so I'm needing to monitor myself on normal days for a while. It's also going to be harder to lose weight as your BMI is pretty low, so 4lbs in a week is really good going!

swallowed, that made me laugh!

BMJ, swallowed, minimammoth, postmanpats, have you guys seen the latest thread?

Talkinpeace Sat 23-Mar-13 15:53:11

Much of the news coverage will be backlash now - because SO MANY people are successfully doing it that WW / SW / diet columnists are starting to feel a tad insecure.

I also wonder whether its hitting the economy too - so many people buying so much less food....

linkainka Sat 23-Mar-13 15:52:26

Starting IF. Fast day today. Going well. Looking forward to salmon and salad later xxx

BlackMaryJanes Sat 23-Mar-13 14:57:24

Thanks Minimammoth It's been a hard graft. I can't help but feel a little despondent when I read media coverage of the so-called 'fast diet' which suggests that you fast for 2 days and don't need willpower for the other 5.

Does anyone here (on MN) actually think that's true?

swallowedAfly Sat 23-Mar-13 14:28:29

yes it was me - it's nice isn't it? permanent bookmark on my browser. been using it a lot lately as i've been a bit stressed and in need of settling.

sod it on the fast - not the end of the world. think it was my subconscious overruling me and drawing a line at fasting on a housebound, snowed in saturday. sipping wine and half arsedly painting the bathroom whilst ds plays in the garden with the dogs.

Minimammoth Sat 23-Mar-13 14:11:11

BMJ. Impressive. Well done you. Saf nodding sagely, yes you were channeling, erm Floyd or someone. Saf was it you who posted a link to meditation website. If it was, just want to say I liked it.

BlackMaryJanes Sat 23-Mar-13 13:45:48

swallowed nightmare! I have a fear of that happening. So I put up "FAST!" signs the night before all over the kitchen.

swallowedAfly Sat 23-Mar-13 13:20:33

bodysnatchers! can think of no other explanation.

postmanpatscat Sat 23-Mar-13 13:17:38

BMJ that's a great loss, well done!

saf, tell us who it was and we'll send the heavies round.

swallowedAfly Sat 23-Mar-13 12:54:42

turns out i'm not fasting today after all. went downstairs to get a paintbrush and came back into my body pouring a glass of wine with a mouthful of prawns. it wasn't me.

BlackMaryJanes Sat 23-Mar-13 12:46:35

Lost another 4lbs this week. smile

Only works when I'm a proper fiend on non-fast days and stick to 1800. It's a hard slog.

Minimammoth Sat 23-Mar-13 09:15:00

Snow here too. Half hearted fast yesterday.went a bit over 500. Scales holding at a steady weight so fingers crossed for a drop soon.

swallowedAfly Sat 23-Mar-13 07:14:14

morning smile anyone else knee deep in snow today? i heard it was spring you know.

well scales say 11.2 today after an eating day which i was fully expecting and am doing an extra fast today. hopefully will surpass the 11.0.8 i was at after my last fast day.

last night i kind of tried to pig out and failed grin well maybe it was pigging out by normal people's standards but nothing compared to before starting fasting. i did eat the food i fancied yesterday though and didn't restrict myself on the wine.

i am another who has a specific tile in the kitchen i put the scales on for a consistent reading.

today i am going to attempt to make myself tackle the laundry mountain and do ironing - it will at least keep me standing up and moving. must do the yoga as well - confess i haven't done it at all in a while possibly because i had such long days at work this week and did a lot of walking everyday. no excuse today though.

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