The 5:2 thread number 39 - Chocolate-guzzling is NOT wanking: It should only be done in public! Learn healthy habits with our friendly 5:2 / IF support group(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!
And lastly, a few FAQs/Healthy tips :
- WATER: Start each day with a pint of water; and drink plenty during the day.
- Hot drinks: No limits on tea or coffee any day, just note any milk / sugar calories on FDs.
- FDs: Concentrate on protein & veg; avoid / reduce starchy carbs & sugar, including juice. Soups & stews are good; ready meals are fine. Old hands skip breakfast & save most cals for supper.
- NFDs: No rules, but to improve health, try to cut down on added sugar, artificial sweeteners, fizzy drinks, junk food. A few treats per week are good though! Aim to average TDEE over NFDs each week, but you may under-eat by say 20% on 3 NFDs to save calories for weekend.
- CLENCH for health: Men & women should exercise pelvic floor daily.
- Do NOT fast: if pregnant, under 21, or ill, even a bad cold. When ill, your body usually needs more nutrients and less stress. So eat to TDEE & cut out junk, added sugar, fizzy drinks.
- BFers: start with 1000-cal FDs; optionally, reduce to 700 cals gradually.
- EXERCISE: is healthy & can help weight loss if you you do NOT eat back exercise calories. Fasted training can burn more fat. HIIT works well with 5:2/IF.
Title credit goes to bigchocfrenzy - the filthy mare
Please also note the sparkly new and informative FAQs at the end - also thanks to BCF - she's filthy but very helpful and organised!
And at the time of posting there's still lots of space on THREAD 38 so please finish that one up first. Thank you .
Pfffft...ha-ha! Well, that title will scare off the faint-hearted.Excellent.
Just marking my place. for the shiny new thread Betsy
I'm rubbish at keeping up with the threads as they move so quickly but just marking my place!
Had my week 2 weigh in yesterday and lost 1/2 a lb this week but I was away at the weekend and didn't really track what I was eating so I'm pleased! Making sure I input everything on MFP now
FilthyMare marking her place. Hope you are all equally grubby-minded.
Thanks, Betsy <I think>
wafts LOVELY cake under Betsy's nose on FD
Do your worst BCF - I'm currently surround by biscuits and cake but I have a will of iron! <sips water> <ignores rumbling stomach>
Am impressed Betsy I feel like eating my own right arm right now
right, time to go drop DD off at her party and waiting for DH to come home : Indian delivery ordered for supper, pink fizzy in fridge
M&S Chinese with stir-fried veg ... we forgot to buy any fizz.
DD just dropped into the room with her Valentines day ode:
Engineering is red
Science is blue
Command is yellow
This isn't a poem just Star Trek trivia
Morning all. Thanks for the thread Betsy and for its title.
Here, up with the larks. DH took me out for a beautiful meal and we stayed over night ( no drinking and driving).
I'd saved up plenty of calories - and it was all planned but still feel mildly guilty. I'm just not used to eating that much any more .
lilyjo I think you we're asking about a link to find out what build you are - I'm pretty sure it's in the OP of bigchoc's IF exercise thread (link in our OP).
We've lost quite a lot of fence in the raging winds last night. Not complaining as in fact I feel very lucky that is the worst we've had to contend with during this awful month.
As my dd said to me , happy day after valentines day Fizz, red wine, white wine - 3 course meal, albeit moderate amounts, post dinner choccies. All adding up to a daily total of 3000. I think it's fair to say I'll be 16:8'ing today/tomorrow to rebalance the books. But you know what it was lovely, despite the high numbers , it wasn't a mental binge (office lunch pushed the figures up even before I had my meal)
Busy day ahead, dropping kids off/collecting kids/ shopping/house cleaning/cooking but I also hope to fit in a good session with my pal Jillian. I enjoy my weekend workouts in a strange way, having the extra time means when the feel good hormones kick in , I have time to add in a run or a weights workout. It's official I'm an exercise junkie
Hello everyone, I'm new here! DP has been doing 5:2 for about a month now and it is working really well for him, so thought I'd give it a try too!
First fast day will be Monday, am on hols so no work to worry about, but I'm still a bit nervous! Actually, more nervous about how I will cope when I'm back at work!
Any tips for a first timer?
Also, anyone successfully fasted with IBS? I'm a bit worried that not eating will set off my symptoms, would be interesting to hear if anyone else has IBS and what their experiences are?
Hope everyone is okay after the lovely (not!) storms last night, we have been very lucky being northern enough to miss the worst of it. X
Welcome, Kate, you've come to the right place - for help, support and companionship!
About IBS, I've seen several instances on these threads where the symptoms have eased - and even disappeared. This WOL seems to reset the digestion.
Have a look through the OP - and also the Tips and Links thread. There is a wealth of good information on there.
Good luck on Monday - take it gently and don't worry if you go over your 500 cals!
Just to say, everyone on these threads was nervous about fasting in the beginning! (And now look at the gobby buggers!)
Hi Kate. It's worth doing what B&W suggests about reading the tips and links thread. If you're pushed for time then I advise keeping busy and having your food and low cal drinks planned for Monday. Good luck and keep checking in for motivation if you need it.
Thanks for the new thread .
Phew survived the storms. Less a few roof tiles. Not bad all things considered.
About to embark on major spring clean of house. All these illnesses of the last couple of weeks makes me feel dirty.
Betsy for thread
Bigchoc at your title.
Not a FD here but 16:8. So just had an innocent Tom yum veg thing. All virtuous until I ate 5 biscuits . Argh how did that happen??!!! I've v
Become so good at avoiding biscuits.
At least until now.
Never mind vigorous spring cleaning will burn off the biccys I think.
Can't dawdle any longer. Back to it.
I read your DD's poem to DH and he said
"old Star trek as they swapped the colours for the new one"
not sure who is sadder now
Ha so I guess this is the one with the rude name!!! Just about to start a long journey but once I get there I'll give it all a read and see if I'm strong enough for this...
Some of us have been in 5:2 land for well over a year and its still working for us.
These threads are great so pull up a chair and tell us a bit about yourself
Re BMI target, also consider how much muscle and body fat you have, (which may change during 5:2) not just frame.
My frame is on the small / medium border, but big muscles mean I have low fat % at BMI 23. I am BMI 22.5 now and just want to reduce my 27 " waist down to 26", not a specific BMI.
1st FD yesterday after my break was ok, just 625 cals. I aim for around 600 cals, because that is 25% of my TDEE, as recommended in Varady's book to retain muscle.
Good luck to any FDers today !
btw Did the MN server go down again for a couple of hrs last night ? I had no problem on other sites.
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