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The 5:2 thread number 38 -"Oh that this too, too solid flesh would melt" : Well, Hamlet, it can in a healthy, sustainable way. Join our friendly 5:2/IF support group"

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BigChocFrenzy Fri 31-Jan-14 18:13:27

The 5:2 thread number 36
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:
_Other Threads_
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.
Other links
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!

headintheclouds Fri 31-Jan-14 18:17:28

Know it's naughty but as it's my 1 yr anniversary ,wanted to be first on a thread ... Nothing else to add!

BigChocFrenzy Fri 31-Jan-14 18:18:17


Please use up this old thread first Here
(that means up to 1980 messages)


BigChocFrenzy Fri 31-Jan-14 18:20:08

<smacking naughty bottom> Happy 5:2 anniversary ! smile

Eatriskier Fri 31-Jan-14 18:28:56

thanks thanks thanks

raspberrytart Fri 31-Jan-14 18:29:37

Helloo, new faster here , started on monday and fasted monday and thursday. Weight on Monday was 12st 9 , weight today 12st 4!!! Surely that cannot be right, 5lb in 5 days? Doing a bit of running but not much else. Im trying to eat healthy on non fast days too. Surely this level of loss is temporary. Any advice helpfull.

bishboschone Fri 31-Jan-14 18:32:23

I started Monday too and did Monday and Wednesday fast days . I weighed this morning and have lost 5 pounds too. I was quite surprised !

raspberrytart Fri 31-Jan-14 18:37:15

Do you excersise bish?

Alibabaandthe40nappies Fri 31-Jan-14 18:42:16

I love that thread title grin

Not going so well here, bogged down with illness and I'm having some gynae problems. I have done 16:8 three days this week which is the sum of my achievement. Tum feels a bit flatter though which is good.

MrsF really sorry to hear about your FIL.

TalkinPeace Fri 31-Jan-14 18:44:29

Blimey, BigChoc has made us go all cultural like

bishboschone Fri 31-Jan-14 20:35:08

I walk .. That's it .. Dodgy knee

hopefulgum Fri 31-Jan-14 22:05:12

Marking my place.

BsshBossh Sat 01-Feb-14 07:46:51

Marking place. thanks BigChoc.

postmanpatscat Sat 01-Feb-14 08:00:44

Thanks for new thread bigchoc

Well done on your great start bish and raspberry. Can't promise it will continue at that rate but you should find you can hang on to most of that loss after a few NFDs.

frenchfancy Sat 01-Feb-14 08:12:18

Well done Bigchoc

And welcome to the new fasters. Yes you can lose 5lbs in the first week, but don't get despondent if it isn't every week or you have a bounce. The general trend will be down and it is sustainable.

ernesttheBavarian Sat 01-Feb-14 08:27:49

Good morning. Signing in. I'm not very good at keeping up with these threads but I'll give it a try. I saw the Horizon program me at the time and was really taken with the %:2 idea. I started it and kept it up for only a very short time. After my weight peaked recently at 69.9 kilos I was horrified and determined not to reach the 70 and have been working really hard. I am today 62.6 and lighter than I've been for over a year. Only started fasting a couple of weeks ago. Did/doing 4:3 last and this week, but only cos dh is away today. When he's about I'll be doing 5:2.

Inspired to try and build muscle with weights. cannot join a gym so any tips on this would be appreciated. We have a dumbbell set at home somewhere but no idea what to do. Have signed up for a yoga class which startes and February.

Oh and hello everybody. smile

Eatriskier Sat 01-Feb-14 08:46:46

Seconding thirding/fifthting the yes, definitely can lose 5lbs on your first week. I lost 5 lbs a week for a while, but I'm a well documented freak grin

bishboschone Sat 01-Feb-14 09:04:11

Will it still work doing 4/3? I have form for starving myself so don't want to fall into that trap .

BetsyBell Sat 01-Feb-14 10:42:31

Thanks for the new thread BCF flowers

<gonna have to up my title-game if we're going all cultural> grin <frantically searches for quotes>

Megrim Sat 01-Feb-14 11:18:22

bishboschone if 5:2 suits you and your weight keeps trending downwards, I would be tempted to stick with 5:2. You could try 4:3 if you hit an extended plateau to see if it kick starts weight loss again. Even if your weight loss slows right down or plateaus, you might still be losing cm off any chubby bits (have you measured yourself?).

Lilliput Sat 01-Feb-14 11:21:32

I woke up really late this morning. First time in ages I have had a lie in. I have decided since I slept through my desire for breakfast I would do a sneaky third fast this week. I went our for lunch yesterday and am out for dinner tomorrow so thought it might cancel them out.
I have got tons of housework to keep me busy and shall make butternut and pepper soup later. I usually fast only when at work because being out of the house and busy is a good distraction.
Ask me how I am later when craving Pringles in front of crappy Saturday night telly.

BigChocFrenzy Sat 01-Feb-14 11:56:53

Ernest Pop over to the 52 Exercise thread
Lots of ideas there and several folk don't go to the gym, so are doing lots of different routines at home.

BigChocFrenzy Sat 01-Feb-14 12:10:45

I recommend doing 5:2 and only switching to 4:3/ADF if you hit a stubborn plateau or to limit damage on a calorific holiday.

5:2 is a healthy, sustainable WOL, even for a gym bunny like me who needs lots of fuel, whereas ADF seems more of a tougher, temporary tool for a specific purpose.
I did ADF over the recent hols to maintain and that was fine, but some intense exercisers, who ADFed for months, have reported health problems.

If you want to speed up 5:2 later, you can always add 16:8, or eat nearer to your goal TDEE on NFDs.

TalkinPeace Sat 01-Feb-14 12:25:19

Last thread closed grin
I'm off to the theatre : better make a flask of tea!

re 4:3 versus 5:2
I've always done 5:2 ... chap I was talking to yesterday is doing proper ADF but it messes up his social life, whereas Monday / Thursday 5:2 fits very neatly with mine smile

curveballs Sat 01-Feb-14 12:32:56

Hello all. Haven't had a chance to check in or follow thread for a few days now, but hope everyone is doing well.

No fasting for me thus weekend as it is my birthday today grin.
Unfortunately celebration plans out if the window as my poor ds woke up with chicken pox this morning, bless him. Still there is always the rugby later!! Come on Wales wine

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