The 5:2 thread number 37 - Having our cake (batter off the spoon: 15 calories per lick - thanks MFP!) and eating it too (tomorrow).(1000 Posts)
The continuing thread for those of us following the 5:2 fast or other forms of fasting such as 4:3, ADF, or daily 16:8.
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 normally - or approximately your Total Daily Energy Expenditure (TDEE - see explanation below). 4:3 is the same except you fast on 3 days in the week. Alternate-day fasting (ADF) is just how it sounds; you fast every other day. 16:8 is another form where you stick to only eating in an 8 hour window each day, therefore fasting for 16 hours each 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 or app 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 TDEE calculator to help you figure out how many calories you should be eating in a day.
NFD = Non fast day
NSV/LSV = Non scale victory/Lifestyle (change) victory
Michael Mosley has a website to accompany his book on the subject. Please go check it out, as he's the whole reason most of us are here!
Lurkers and new starters: please just jump in and post - you'll find a lot of support here and we’re a friendly bunch.
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 the fasting section of the site.
Tips and Links : 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!
Inspirational: eatriskier’s thread has some lovely inspiring stories which are worth checking out if you want some motivation to get started or keep going through a plateau. Please add your own too.
Recipes: frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!
Exercise: bigchocfrenzy has an incredibly informative and helpful exercise and fitness thread for discussion and advice on combining 5:2 with an exercise regime.
Maintaining: 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.
This is a BBC article regarding Michael Mosley's findings, which was featured on Horizon - link to that programme here.
This Telegraph article comments on the diet and gives a brief overview by Dr Mosley himself, very informative if you're just starting.
This blog post 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.
This link nicely demonstrates that there are many body ‘right’ body shapes and types, because what we are actually aiming for is low body fat for fitness and health.
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 article 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. (Though anecdotal evidence from these long-running threads may suggest otherwise…)
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 way of life!
Thanks bcf, yeah I think that's the way to go, 16:8 on the weekend would allow under 1000 and if I do it right, there's no great pain. Couple it with a good JM session or run and I'm sure it'll help over time. Speaking of JM, found a new workout which is with weights, I'll be doing that in an hour...after I have a little read of my kindle Only about 2 more hours and my 8 hour window opens. Gotta love this WOL
This thread moves quick.
I'll probably join you again on the new thread but I made a few notes to try and keep up!
Appols if I get names wrong I haven't worked out how to bold them yet! I haven't been on forums much since girls were born.
LilyJo. 30day shred can be hard on knees but JM herself said never intended it to be done everyday that was as man, she recommended every other.
Eatrisker we had toilet issues will DD1 @ 3 2-3 accidents a day once started nursery. We had to get them to give her an extra step as she was so small she would perch on front of seat and wee came forward over pants. Once did that things improved a bit, but she was easily distracted. After particularly bad week DH lost it with her and said any accidents and its straight to bed as soon as home. First night she did it, sent to bed 2 plain biscuits and warm milk in her room and lights out, no songs - she cried for a while. same following day and then no accidents ever again! We were lucky they had tea at nursery so she didn't eat much by time she got home on normal days. but it worked. She rarely had accidents at weekend with us. Good luck hope you find what works for you.
Joby.. I've done lot of research projects to do with weight loss tips and one of the most common is to weigh daily, its supposed to help you come to terms with the fact your weight naturally fluctuates. and if it is creeping up you can react to it quicker before your suddenly up 4-5lbs.
Zed: I can't go fully into 5:2 as I am on research study via UCL. I am following a very low cal diet (800cals) /day Max. Not including exercise cals so I net about 4-500 cals a day. I have another 5 weeks before I start dropping meal replacements and eating real food. I also have to see a councillor each week she weighs me and then we look at weight issues. so emotional eating, internal& exte
Eatriskier Phew on the MacBook - mine is also coming to the end of its useful life, and I've been thinking of a 'pre-owned' one
I did hear that, if dried out coffee interferes with performance, it can be dipped in water then dried out again. Cleans the coffee off, apparently. Hopefully you (and me!) will be more careful from now on. I know I'm too slap-dash with coffee, etc.
Lovely news, Dino!
Off to look at the new thread!
Nfd today had tea (far to much milk bleurgh so left a quarter hubby said he put 50ml milk in it urgh)
Had bacon and fried egg rolls for breakfast around 30 mins ago
Will now probably be full until dinner
Fasting Monday lof till dinner then 500-600 cals.
Tomorrow lunch plus dessert (I say lunch but it is around 3pm really) so will try and skip breakfast.
Right ..... time to close the thread methinks before I go out for the rest of the day and evening so here goes ......
DRINK MORE WATER
especially on fast days, you need to drink several big glasses of water
- for your digestion
- for your skin
- to avoid headaches
SIT UP STRAIGHT
slouching uses less muscles and thus burns less calories than sitting up straight, or even better, standing up
those pelvic floor and lower abdominal muscles.
Mums will know how trashed theirs are, but men can reduce their risk of prostate problems by having strong lower core muscles
it is much better for your digestion to have breaks between solid intake to actually digest all the bits
"hoover into the corners"
almost all of the research in favour of snacking turns out to have been funded by the food industry
TREAT FIZZY DRINKS LIKE ALCOHOL
both for you and your family.
Sugared ones have more calories than alcohol ....
Sugar free ones are bad for your insulin system
if you get into the habit of only having fizzy only when you would have wine, it will do you good.
CUT DOWN ON SUGAR
It is the one food group you just do not need.
The more you can cut added sugar (separate from that in milk, bread and fresh fruit) from your diet, the healthier you will be.
ALZHEIMERS / DEMENTIA ARE TYPE 3 DIABETES
The links between a nadgered sugar / insulin system and going gaga later in life are becoming firmer every day.
If you want a healthy old age, getting weight and sugar under control now is a good first step.
THERE IS NO SUCH THING AS FAT AND HEALTHY UNLESS YOU ARE VERY FIT
The meta analyses of several studies have shown that the health risks of being overweight and unfit are unavoidable .... even if they have not bitten yet.
For those who just are big : get as fit as you can so that your body works with you.
HOW MANY INGREDIENTS IN THE PACKET?
aim for as few as possible, or at least make them be ons that you understand
as processed foods are terrible for hiding sugar and salt where you least expect
THREAD CLOSING SOON
Please collect all your belongings and proceed in an orderly fashion to Thread38
BREAKFAST IS ONLY ESSENTIAL FOR CEREAL MANUFACTURERS
its an utter myth that breakfast is essential
and the studies linking lack of breakfast to weight gain are ALL sponsored by the food industry
Exercise is good for those losing weight, as it means that the slim body that appears will be toned
Exercise also helps your skin to shrink with you so that it fits the new you
but it really really stands repeating
EXERCISE INCLUDES CARRYING STUFF UP THE STAIRS AS QUICK AS YOU CAN
or marching on the spot with high knees while the kettle boils
or putting the laptop on the kitchen counter and posting while standing up
and encourage your children to fidget and move around as it keeps their bodies burning calories
DIET FIZZY DRINKS ARE THE SPAWN OF THE DEVIL
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