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Is the 5:2 diet good for very obese?(15 Posts)
I need to loose around 5 stone - my appearance doesn't concern me but I want to be healthier for my son. I really really love food, especially junk food and I hate exercise (I know )
Would 5:2 work and be sustainable? If not any other advice? I've tried weight watchers and slimming world but I find them too much effort
I'm just sat here with the book, I need to lose even more than that; the book says that it works really well the heavier you are but its sustainability that concerns me. I can't get on with SW or WW either. Maybe someone will come along and report a good weight loss on it, in a minute?
Well I tried it for the first time last week (with about 8 stone to lose) and found the following:
1. Yes I was hungry on the fast days but it was manageable and knowing I could have 1800 calories on the other days was lovely.
2. I lost 2kg (4.5lb) in a week despite having dark chocolate as a treat on the plenty days. This is the most I've ever lost in a week even with WW & SW
3. I don't know how sustainable it will be but its only two days out of the whole week.
4. Try the Dirty Diet - its fab so far.
sourpatch I think 5:2 can work for some who have fairly structured eating to begin with. BUT if you have disordered eating to begin with, or bingeing/emotional eating tendencies, I believe it can make it worse because normal days can be seen as days where you can 'eat what you want'. It can exacerbate up yo-yo tendencies. I speak as someone who has lost weight with intermittent fasting/dieting in the past.
Also, with 5 stone to lose I think a normal, healthy diet should take care of the first few stone without doing more complicated things.
Exercise is the least important thing in losing weight, and has almost no impact - in fact it can make you hungrier! So though its good to exercise - walking, swimming etc. its for general health reasons not especially for weight loss! Gentle exercise can be built up very slowly and enjoyably.
Hmm Maths has now made me think its not the best plan because I would probably struggle on the days off more than the days fasting.
I'd say you need to lay good foundations for proper eating first - so start with just eating 3 meals a day, no snacking or junk. Have a day off over the weekend. Weight loss will be slow but sustainable. Then once that's become a habit, you can add in some fasting (although personally I prefer 16:8).
I was very overweight after my first baby (BMI was about 38) and I found the 5:2 a very good kick start and moved on to the Mediterranean diet by the same author after a bit. That is more a very low calorie diet.
I lost 5 stone on the two together.
Thank you everyone, I'm really very grateful for the responses. I think Maths is probably right, my eating isn't healthy enough for this yet. Thank you again.
"Binge No More" is a great book, I really recommend sourpatch.
I'm not even a particular binger, but I do eat erratically at times, have stop-go, yo-yo diets, etc. The book really outlines the value of three meals a day, not going hungry, etc.
I also love food. Sometimes junk :-/. But I have bought myself some fabulous healthy recipe books e.g. "Slimmming World's FreeFoods 120 healthy recipes" and thought its EFFFFORT I am cooking some amazing food and am not hungry.
One problem is time of course. And also the sense of "God another thing I have to do". If I had a private chef, I'd be 9 stone without a doubt. I'm sure one reason why there are more weight problems is because people are stretched so thin ! because they are doing so many different things, especially women with families to take care of as well.
But I don't think there is any way round it - to make progress in this, as in anything, you have to give time and effort to it. Then there will be the rewards ...
Also, OP, if you're still there I just wanted to add I'm not against 5:2 totally! Though I do think Dr Mosleys 500 calories is extreme. For a woman 500 calories is not much, and as I said, if you have somewhat disordered eating in the first play (yo-yo or binge or erratic eating) there is a real danger the issue is not only not addressed, but is actually made worse.
However, 2 or 3 days a week with lower calories at around 800 I think is very doable and you do get a lot of the benefits. The Dirty Diet (strange name but I suppose because its in favour of all kinds of food groups rather than more restrictive 'clean eating') promotes this, I think responsibly. The Dirty Diet also encourages good regular eating habits. Its very simple. Includes some plans for those who need them. There are some nice recipes too.
I'm losing weight very well on low/no carbs diet. It's taken initially around 3 weeks for the weight to start coming off and I need to loose a stone and a half. I was a healthy eater to begin with.
I am gluten intolerant which means can't eat bread or pasta anyway.
I do x 1 Cute Shake for breakfast with a bit of added frozen fruit blended, Soup (non creamy type) for lunch, dinner is dinner but no carbs at all and fat cut off meat, supper is another Cute shake and a bit of natural yoghurt low fat if peckish.
I'm also taking safflower supps, maca capsules and iron drink. I feel very good and am losing around 2-3lbs per week. No dizziness or headaches.
Op if you want minimum effort do the 16/8 diet. Simply you eat for 8 hours in every 24. So I eat from 12pm to 8pm. Then nothing until 12pm the next day. It works for me because I feel more hungry if I eat small portions than fasting. Also it doesn’t involve calorie counting. I still have a bit of dark chocolate every day and wine at weekends. I’m also trying to cut down on carbs by filling up with sauces/ salads with lots of olive oil and cheese. But if I want a burger in a bun I will have one with lots of cucumber/ tomato/pickles but no chips.
Thanks everyone, I think I'd hoped 5:2 would work as I know I'm not in the headspace to eat well everyday - it's the planning and preparing meals part I struggle with, I eat a lot of ready meals and snacks
I agree it isn't easy sourpatchkid. Planning and preparing and cooking takes real effort, especially if its not something you were taught or have a natural inclination to do, or competing activities. Its a real challenge and I honestly believe its real achievement if you do manage it. Don't underestimate yourself.
Bloody hell, you've just given me a lightbulb moment Maths! I was never TAUGHT to cook healthy- that's why it's such a struggle! Jeez, I'm a therapist - you'd think I'd have noticed this about myself
Ok, well I might still not be ready but at least I'll work on getting there soon so I can teach my son (he's only 17 months right now but I'll get there)
Thanks again 😊
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