5:2 Diet thread! Number 17- ready for Spring! Any day now!(1000 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- 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!
Hello, fast day for me today and it's become second nature now. No hunger pangs at all (must be all the food I ate over the weekend - loads of calories to sustain me through several fasts, I am sure!).
saf well done!
peplum I take set point weight to be the weight my body settles on for a while, the weight I struggle to get below, the weight my body seems to bounce back up to. Yes, 4lbs lost in 4 months - but as I weighed only infrequently then it didn't seem to stress me out and made it easier to carry on. I was still consuming a good quantity of food and didn't feel deprived which made it easy to stick to.
Argh really struggling with fasting today, it's the worst one yet (been doing this for a month).
I don't usually eat anything until the evening but I'm feeling so light headed and wobbly, I don't know why as I ate as usual yesterday and have been drinking loads of herbal tea and water. Just downed a pint of water and am now onto a black coffee so I hope that improves things. Might have to have a ryvita if not.
Managed my first 18 hour fast today (I usually manage 16) so feeling mighty proud, especially considering I thought I may just die if I ever skipped breakfast, only about two months ago.
So, new thread, new achievement, new enthusiasm...BRING IT ON!!!
Yes spring almost here at last ..
Hopefully thread 16 will see me breaking the 11 stone barrier (been 11.0 for 3 weeks!)
Keep gong winnerK - tell yourself you wil have a ryvita in 10 min till the pangs die down. And if not - have a ryvita and enjoy it!
ellen well I guess this WOE really is for life then...! It is a bit depressing that we can't conjure up a bit of self control though sigh. Are you going to fast tomorrow as well then?
B&W Ooh, that's a good linky, thank you - good to hear that the cellulite stage is actually progress
Thans B&W I read that t'other day.
Dotty - yes will try doing the MFP for a week thing and track it that way.
The other thing I'm not doing, which there is fair bit of discussion of here today I notice, is managing to do very long fasts. I did 16 hours the other day, but usually it's 12 so I was wondering about aiming for some more 16 hour fasts and then perhaps 16:8 days but that sounds a bit like hard work at the moment...
Betsy, I too read the cellulite bit with interest. Instead of being vast and solid, my tummy is now marginally less vast but definitely more soft and squishy! Interesting to read what this is all about... thanks breadandwine. I look forward to the "tiny and just a little bit soft" stage
Whoosh : threads flashing past!
Well I gained three pounds in the last week. Something to do with three meals a day and lashings of Ouzo. Worth every second. Will get back on the straight and narrow next week when term starts.
On my 6th "proper fast", but accidentally did the 8 hour fast thing last week when events such as DH taking me out for dinner hampered real 5:2 fasting.
So far I've lost about 8 pounds.
haha talkinpeace, sounds like a great week!
I also posted on wrong thread. Ah well. Ellen sympathies with boob loss. Why can't it come off my huge behind.? I wish things would speed up a bit.
Reporting in from hols. Well I nearly lost my trousers whilst walking with food shop in one hand and coffee in the other. Put a belt on when I got back and noticed that I'd done it up comfortably and gone in two notches - none left to take in
I'm sure I will go up a bit this week but eating sensibly.
ooh, that's great brambles, what a lovely feeling that must be!
Have had a bit to eat as I'll be missing my usual fast day mealtime due to DS's first dentist appt (eek). I had some lower calorie hummus (nothing artificial making it low cal, btw, just not much tahini added to it) with raw broccoli florets. It occurred to me that I almost never see raw broccoli served this way in this country, so I thought I'd throw it out there as a suggestion for other people. I love raw broccoli with dips!
Off to pick up DS..
Welcome back to those back from hols - wish I'd been away.
Someone ( whiting ?) asked on last thread about my progress so far...6 weeks in and just over 11lbs lost, with a target of 17lbs in total.
Maybe this is the thread where I get down to 8-something, but they fill so fast I'm not sure I can do it!
aka well done on new fast length
i am guilt free enjoying some pringles and a glass of cava to get me through having to play endless wii karts with ds.
Marking my place on this new thread, thanks greeneggs.
Fasting today - I was going to make butternut squash and lentil curry for tonight, but I really can't be bothered, so I think it will be baked beans for me.
Urrggg - fasting, got a pounding head, feeling dizzy like I'm on a boat, trying to force liquids down but they don't want to go, freezing cold, brain barely working, just generally yuck!!
Need a kick up the arse please!!
For anyone needing meal ideas, we're having roast salmon with new potatoes, cherry tomatoes and asparagus. 483 cals per portion. Yum!
Greenfig thanks for your encouragement.
I have just walked 8.2 miles and cleared the chocolate calories out of my system. BreadandWine I'm going to check the thread on folk who are putting on weight. Thanks for the heads up. X
Strange day today this is only my 3rd proper fast, managed to 3pm without eating, then ate 3 slices of Quorn "ham" which is pretty horrible but only 34 cals a slice plus 3 cherry tomatoes.
It's true what everyone says once you eat you feel hungrier. That was a 21 hour fast my longest so far.
Having sweet potato and lentil stew for dinner with a couple of potatoes which will bring today's total cals to 530 which isn't bad.
The other thing is just weighed myself on the Wii Fit and it's saying I have lost 4lbs since last weigh in 10 days ago, 2lbs odds could be water and fluctuation but even if 1lbs is true weight loss all good.
Today is my second fast day. It has been interesting as I woke up in hospital with DS3 who fell off the trampoline yesterday and has a very nasty fracture of his right arm...
I contemplated ditching the fast due to the stress but decided that as I was already 14 hours fasted (having spend yesterday afternoon and evening in A&E with no money and so only water available) ... I might as well carry on.
Had what I would have had for evening meal, at about 4pm. and think I will make it through till tomorrow morning. I so exhausted I could sleep on a line !
looking forward to weigh in tomorrow :-)
Heavy food weekend for me, out for dinner and drinks on Saturday for friends birthday and then eating to try and cure the hangover yesterday. Thought today's fast would be a struggle after all the carbs but its actually been ok. Went out for the day so that helped keep me distracted, have had my dinner now and didn't even have the yogurt I had budgeted for as I felt full after my dinner so made the decision to leave it, so I have come in under my 500.
Fasting again tomorrow, and hopefully will fit in a run in the morning too.
Mifty try not to focus too much on the bouncing up. I bounce loads, by as much as 5lbs sometimes, I don't know if its me or if I have dodgy scales. I know it's easier said than done though, I normally weigh everyday but I have decided to try and stay away from the scales for a week as I was staring to get a bit stressed with it.
Come on bvb get our running shoes on and join me spiritually for a run tomorrow, you know you'll be glad you did after.
Oh and I almost forgot. Well done saf, I'm so glad you got there, I bet it will fall off now.
Itsaboatjack I think I'm gonna stay away from the scales too. I like to weigh the morning after a fast day but that's probably not helping with my weight bounce.
Well I've had my first fast fail today Not sure I'm up to trying again tomorrow, I think Weds would be better but that means a friday fast !!
How many of us are Jillianing or similar? I could do with some buddies to spur on the tone up post Easter/pre spring.
This thread is not accepting new messages.
Please login first.