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The 5:2 thread number 26 - Bring on the Lifestyle Change Victories!

(983 Posts)
BetsyBell Sat 24-Aug-13 11:15:57

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.

NFD = Non fast day

NSV = Non scale victory

Michael Mosley has a website to accompany his 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:

All our previous threads can be found by browsing through our very own fasting section of the site.

Another thread which breadandwine has started is a good resource for some of the tips and links 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. (I highly recommend this for an 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. 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.

A HUGE THANK YOU to Greeneggsandnicht for putting together all this info and resources into one concise OP text, much appreciated by so many 5:2ers!

Come join us, and tell us about your experiences with this diet!

southeastdweller Wed 25-Sep-13 20:40:02

precious You can do it. There's lots of support here for you. Plan what you're going to eat tomorrow and don't bother with high carb food.

Talkinpeace Wed 25-Sep-13 20:14:49

ark - just realised this is 26 ... find 27 :-)

Talkinpeace Wed 25-Sep-13 20:13:43

welcome and good luck : you have come to a good place.
To see what can be achieved (and I know she'll grin for me saying so)
have a look at eatriskiers pictures.

There are lots of people here coping with kids,
and I got my "baby weight" fully under control just before my "baby" became taller than me !

Preciousdaisybear Wed 25-Sep-13 19:08:24

Hello everyone. I am a newbie hoping to lose rather a lot of (baby) weight. Bear in mimd the ' baby' is 3 1/2! I am going to do my first fast day tomorrow. Wish me luck!

HellesBellesThinksSometimes Wed 25-Sep-13 07:13:36

Quick argh! So it's all about me. My underwire in my favourite aka only remaining well fitting bra snapped yesterday. After trying on every bra in the house, the only one that doesn't look immoral is my sports bra which gives me 50's boobs. They're so well separated that one points north and one points south! And pointy enough to send nearby folk blind!!

Can't get to bravissimo til friday sad

southeastdweller Wed 25-Sep-13 06:52:10

Welcome precious. We're all on the new thread now that Betsy linked to above. Please come and join us smile.

Preciousdaisybear Wed 25-Sep-13 06:40:59

Hello I am a newbie to 5 2 but hoping for great things. Aim to lose 2.5 st of (baby) weight. Ds3 now 3. Not so much of a baby! Here goes...

HellesBellesThinksSometimes Thu 19-Sep-13 22:05:26

Hi JB30 have you made it over to the new thread yet? Just spotted you here so thought I'd check smile

JB30 Thu 19-Sep-13 19:36:44

Coming in about 650 for my FD, that's do pig, that'll do.
What did you do to come down from 13.2 to what you were when you started 5:2 MissS? I think 11lb's is brilliant after 6/7 weeks. Sorry to hear you had an accident todaysad At least you're not hurt (I hope?)
Planning for tomorrow by buying a nice calorie controlled meal for the evening, like to make a good effort to be controlled on Friday, if I lose it on Friday, it's like a omen for the weekend! Hope the rest of the Thursday fasters are doing good

BetsyBell Thu 19-Sep-13 17:01:13

Hello everyone! This thread's looking a bit full... lovely new empty one here


Clickety Click

BsshBossh Thu 19-Sep-13 16:49:28

Dal and rice smile

Dotty342kids Thu 19-Sep-13 16:48:41

c'mon BssBossh you can do this!! What's for tea tonight anyway?
I've just put my soup on to heat up so done a 17hr fast for me from my snacking attack of last night smile so that's good enough!

Alibabaandthe40nappies Thu 19-Sep-13 16:31:13

Reading that back that sounds really rude about slowcooked food blush I'm sure yours is all lovely, mine just never tastes as good as if I do it on the hob/oven. I have lurked on many threads and tried all kinds of tips/recipes - nothing seems to help.
Anyway I hope I didn't offend anyone, sorry blush

BsshBossh Thu 19-Sep-13 16:23:06

Thanks all for the slow cooker comments. I've now read around on Mumsnet threads and think I may give it a miss. I like slow cooking on hob or in oven and since I tend to fry and cook in same pan it will make no difference to me - especially since I work from home so can keep an eye on things.

Okay, so Thursday FDs are always tougher for me than Monday FDs because I eat so much more over the weekends that I'm never hungry on Mondays and sail through the fasts. Thursday however... I'm at that tough late afternoon stage. Must soldier on... must soldier on... Only a few hours to go and then 3 NFDs. Gotta keep that 3 NFDs in mind!

Alibabaandthe40nappies Thu 19-Sep-13 16:14:43

Bsssh we don't get on with our slow cooker. Everything comes out with a certain kind of taste, all looks a bit bland and weird.
I prefer to stick to my normal casseroles and use the oven - I usually cook things on very low for a few hours and will happily pop out to do the school run or whatever and leave dinner in on a low heat.

I'm at home during the day with DS2 and we have the heating on all the time controlled by the thermostat. Our gas bill is about £80/90 a month which doesn't seem too bad.

I love corned beef. Thank god we don't have any in the house otherwise I might have failed today too after reading this thread! grin

wrigglebum Thu 19-Sep-13 15:06:12

Yum, casserole. I do Spanish chicken quite often- chicken thighs, chopped chorizo, some haricot beans, tinned tomatoes, splash of red wine and some smoky paprika. You could also add in peppers, or some butternut squash. I'm sure it could be adapted for FDs too.

I've decided not to be too strict with dinner tonight, so after the cake it won't be 500 cals but I don't really mind if I go to 700 or 800 occasionally. Going to have rib eye steak, corn on the cob, roasted asparagus and tomatoes. I'm really craving some steak- I think the shredding is giving me protein cravings! Now I'm getting so close to target I'm having one strict fast and a bit more flexible for the second one.

Corn beef sarnies- yum. Might have to pick up some corn beef on the way back from school run smile.

HellesBellesThinksSometimes Thu 19-Sep-13 14:59:41

I use my slow cooker every day in the winter and it's probably cheaper than cooking on the stove top given the price of gas! I prep everything into the ceramic lining the night before which gets put in the fridge. It gets switched on low between seven and half past and we eat about 6.

For ds - anything with sausage. For me, anything!

MissStrawberry Thu 19-Sep-13 14:46:13

Bssh - great idea, thank you! Since I have been poorly I really seem to struggle with trusting my instincts with what is okay to do and grating in veg is so obvious I am feeling blush to have not thought of it! Before when ds1 was about 3 he saw my chopping peppers to put with some pasta and he said he didn't like peppers so I blended them with milk and cheese and he ate about 3 helpings not knowing it was peppers!

I don't know about our electricity bills but I would say not as I don't use it every day and I am sure I read it is pennies to run. Yes, I go out leaving it on.

I have three slow cooker books but haven't done all the recipes. I also do desserts and the one done the most is probably rice pudding and choc rice pudding.

Talkinpeace Thu 19-Sep-13 14:44:52

I do stews in the oven

and just failed on a fast day. Corned beef sandwich is a fail but it was yummy and DH is getting really frustrated with some software and the kids were eating so ... smaller dinner then!

BsshBossh Thu 19-Sep-13 14:38:09

Questions for all you slow-cookers:
- Do your electricity bills go up using them?
- Can you go out and leave them on?

<sorry if these are Noddy questions but I need ammunition to convince DH we should get one>

Dotty342kids Thu 19-Sep-13 14:34:08

BsshBossh I work from home too and am also frrrrreeeeeezing! Our heating is set to come on automatically in mornings and evenings once the temperature drops below a certain level so it's not my fault if it comes on is it? grin
But between 9am and 5pm when it's not on, and I'm just sat at my desk, lordy, I'm cold!
Might light the woodburner tonight before the alleged heatwave the weather forecasters keep mentioning, arrives smile
Cannot wait till slowcooker weather, might dig mine out next week. I find adding lots of couscous or pearl barley into it, really helps to bulk it out.
Last year I used to do a thing with celery, carrots, swede, potatoes and boneless chicken thighs, just cover with chicken stock and a smidge of tomato puree and a heap of herbs and let it cook all day. Blooming lovely! If you can get through a whole day of smelling it without going insane of course..

BsshBossh Thu 19-Sep-13 14:27:41

MissStrawberry could you puree/finely grate courgettes and other green veg they won't eat so it blends in with the sauce of whatever casserole you're making? Or is this just one extra faff you could do without... Certainly that casserole you mention sounds good, plus extra side of carbs for them (nothing wrong with a side of crusty baguette or bread with butter IMO).

MissStrawberry Thu 19-Sep-13 14:22:09

Thinking chicken, potatoes and certain veg in the slow cooker some days (solves protein and veg requirements) and could do Yorkshire pud for the kids too but if I was to just do a veg casserole it would be heavy on the carrots as they are fussy and I doubt would eat courgettes, turnip, squash and peppers than I would want to sneak in.

<rues the months of being ill and got slack with some more "exotic" vegetables I used to be able to get in them>

MissStrawberry Thu 19-Sep-13 14:17:33

I do worry I am not feeding my 12 year old enough but they are also being spoilt with lovely baking several times a week and I feel if they haven't eaten enough veg and fruit saying they are full then they don't need something I have baked, they just want it! But I have food issues and - actually DID have food issues smile - and really don't want to mess up their natural metabolism. But wouldn't we all fancy a cake and less fruit some days confused. I don't want to give bad food = more attractive when I had given them such a good start when small but now I bake more so no wonder they like it more!

I have 2 boys aged 8 and 12 and a daughter who is 10 and none of them are over weight at all. I need to check actually to make sure they aren't underweight.

The boys love pasta but dd would happily never eat it again but will eat a bit with Bolognese but would rather just have the meat. DS2 loves lasagne, DD hates it and DS1 would rather not. DS1 loves rice and happy to eat a plain portion of it. All will eat cous cous but not their favourite. The boys will eat noodles but dd not so keen. Impossible to remember sometimes as they seem to change their minds a lot. DS1 then get annoyed as he says there are only 3 things he won't eat. Has decided he doesn't like cheese.

Many a time I have cooked 3 slightly different things.
DS1 would have ABCD
DD would only want AB and need to do EF to make sure enough to eat.
DS2 would have ABCF - both boys the least fussy out of the three but I think my youngest has stolen the crown from this older brother for being my best eater.

If I did a casserole DD would not want onions or mushroom, no idea as it changes with DS1 if he would eat the mushrooms and DS2 probably would eat it all. One of them would eat raw mushrooms but not cooked so trying to cater for all that I get a bit fed up.

BsshBossh Thu 19-Sep-13 14:15:59

NotAsTired I've given in and put the heating on. I work from home so try not to have the heating on during the day (the bills will be through the roof otherwise and I've got some good thermals!) but on FDs I may have to give in.

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