The new 5:2 diet thread

[GreenEggsAndNichts]

The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet. Both are two versions of Intermittent Fasting, which you can read more about here.

The 5:2 diet was featured on Horizon recently, and essentially requires you to fast for 2 non-consecutive days per week. The other 5 days, you can eat what you like. 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, on those days.

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

Mintyy and what will be irritating is that he will probably have more success with the diet, being male. From the articles I've read, men seem to have success across the board with this, whereas females have mixed results. Anyway, I agree, it's best to do it the way that works best for you. You won't stick with something if you're frustrated from the get-go.

I had the wedding yesterday. Dress fitted amazing and I felt great, we had a wonderful time. There was lots of nice food served and an abundance of free wine, which I happily indulged in, without feeling guilty. Would have liked to have had a fast day today but its my step mums birthday and the family are out for a buffet style Chinese this evening, so another normal eating day and start fasting again tomorrow. I have been doing adf for three weeks and lost 10lb as of yesterday, I was already in a normal bmi range so not really looking lose more than another 5lbs max now. Going to switch to 4:3 now and fast Mondays, Wednesdays and Fridays until I've lost that last little bit, which may take a few more weeks, then going to switch to 5:2

Sexbomb that sounds like not doing it right tbh. Not many people eat after 7pm anyway, so saying that is the start of the fast is a bit... Then the next day you eat 500 cals before 7pm, and then a meal after that as well. So actually, on both days you are just eating your normal calories, aren't you? Neither day is a fast. Sorry if I've misunderstood, but it doesn't make sense to me to do it that way.

I have got to agree with buggerforgold, it doesn't sound right, its more like a 36 hour fast by the time you have you last proper meal the day before fast, then have breakfast the day after fast, then just the 500 calls in the day of fast.

I hate to pile on, but I agree with above. If I think about it, my fasting time is from about 8pm on an eating day, until almost 11am-12 the day after the fasting day. It's not exactly 24 hours. I'm also left with two proper fasting periods, one including my sleep time the night before, then one after when I've eaten on the fast day.

I hesitate to say it won't work, though, because I think someone further upthread has said she's done it that way and it's working. I'm not sure. I think you would have to see for yourself.

What I do remember telling her is, though, that if you plan things, you can still essentially do that. Say you have an eating day, then the next day is your fast day. On the fast day, wait until 7pm (which is what you're proposing anyway) then eat your 500 cal allowance. You can easily have a decent dinner for 500 calories. Then don't eat after that, and you've had that day as your fast day, with no finagling.

Yep, backing up pp's

The research I've read (andcan't find link for now) recomends normal eating one day. A fast day with 500 calories should be from when you get up one day, right the way through to getting up the next day, so 500 calories consumed over approx 36 hours.

This way you cut your calirfic intake averagely over several days. this seems to be more effective than just low caloreis every day.

Sexbomb
I did my first fast day yesterday it went like this
Friday 8pm - Normal dinner
Saturday 2pm - 300 cal lunch
Saturday 7pm - 200 cal snack
Sunday 9am - Normal breakfast

So I had one 16hr (fri evening to sat lunchtime) and one 14hr block (sat evening to sun morning) of fasting plus 5hrs in between meals in the middle of sat and a total of 500 cals between Fri evening and Sun morning.

I think this is how it is supposed to work

calorific intake

Anyhoo, yesterday was a feed day and I really struggled to eat my dinner a chicken breast wrapped in parma ham, salad and a bag of chips split between me DH & DD. Woke up in the night feeling really full. Was going to eat today, but so far have only had about 200 calories as still feeling full up.

I also weigh in on a Monday after two eating days to get a true reflection of how I am really doing. I'm hoping I will still have lost a lb this week (Week 4) bringing to to 5lb loss.

Well explained Chaz, that's what I was trying to say, but far less eloquently

hi done my first day of fasting yesterday , ate over 500 calories including milk for coffee!! how much is it supposed to be for women ? also logging it all on mfp

Just realised that 8pm-2pm is 18 hrs not 16

Sexbomb you can adjust when you have the 500 cals to suit you on the fast day e.g. one big meal, breakfast and supper etc. But the basic principle is sort of sunset on the night before the fast day to sunrise on the day after IYSWIM.

granndi
Its 400-500 cals for a woman and 600 for a man.

My b

Sorry dd hit send. My boobs appear to have shrunk. Was a J and last year a G... All are too big. Just tried ony pretty bra from my wedding (our first anniversary today) and it looks ridiculous. I'm quite happy tho as hate having massive hooters

thanks chaz think i need to watch my calories a bit better on my fasting days then !

yes thanks guys that's what I was trying to work out, so thanks for your input. Will start again next week doing it the conventional way.

hi. have nearly completed my first fast day. had a noodle salad for lunch (from tescos - 200 cals) and about to have a cup a soup.

am looking forward to breakfast already ;)

also forgot to weigh myself before i started but was around 12st so will just hope to be under 12 when i weigh in next sunday

OK, so further from my post yesterday (where I was down .4kg over the week but up from what I'd been earlier in the week EVEN THOUGH friday was a fast day (yup, I actually went UP .1kg after a fast!))... this morning I was 60.9kg! So, I go up after a fast and come down after an eating day Heh. I know I probably shouldn't weigh each day but it's just so interesting (last few days point in case) as my body seems to be doing the opposite of what you'd expect (and yesterday, I easily ate 2000kcal). As I've mentioned before though I have very little weight to lose so I don't feel disheartened at all by seeing the scale go up a little.

Another eating day today (and tomorrow) and I had a lovely marinated rump of lamb, fondant potato and creamed baby spinach for lunch. Quite late, too, about 2pm with no breakfast as I simply didn't feel hungry. Just ate a BIG slab of choc caramel tray bake (prob about 500kcals worth) which I have with a nice cup of decaf coffee. It's sated the feeling I had for something sweet after my lunch and, if I know me, that will pretty much be all I eat today now. Have several of those 'fuller for longer' ready meals from M&S (the chicken casserole one is very nice!) for around 400kcals each if I feel to eat again later though.

also what days do people fast???

i started today. so am fasting today and then was going to fast thursday and then weigh in sunday. will that be ok? or is that not enough?

liljen That is enough. Most people will see a moderate weight loss fasting 2:5 and of course, the health benefits follow (albeit at a slower rate than if you fast alternate days...)

What is your main motivation for living the regime?

5:2*

thanks! mainly i want to improve my health. unfortunatley every member of my family has died from either cancer or heart disease . but on the flip side, i am 2 stone overweight which is now causing me a few problems.. i am quite happy to lose weight slowly, and if it still means i get the health benefits i will be very happy! unfortunatley my family seem rather prone to lots of major diseases!

i've been on myfitnesspal for months & months and keep losing / gaining the same 3-4 pounds. came across the 5/2 diet earlier this afternoon and will be starting it tomorrow. am planning no more than 600 cals for fast days spread over breakfast/lunch/dinner. will be keeping everything crossed that it will work for me as I have at least 1.5 stone to shift ... :-)

Has anyone had cholestrol or glucose tested prior to starting 5:2?

Hi all... loads of posts and new people since Friday by the looks of it , will catch up later , but just checking in /marking my place

Back from a weekend away , have fasted today as travelled back (but am a tad over as breakfast and evening snack came to just over 600 cals) However not worried as the sz 10 jeans are still comfy!! LOL (or until I see what's on the scales in the morning that is!).

I had a great eating weekend though... lasagne, wine and take away curry (although no lunches deliberately) .. Hmm , although i've been doing this for 3 weeks not this will be my first real test to see if will the scales have shifted the wrong way or not ....

BTW I mentioned last week that i've been reading the Dr John Briffa 'Escape the Diet Trap' book , in which he endorses intermittent fasting ,(but also low carb..) I've still not finished it, But one thing he does say is that several studies have pointed to the positive effect of fish oils in helping weight loss , he recommends taking one capsule a day .. I bought some high strength cod liver oil capsules yesterday and am now giving this a go as well ..