5:2 Diet Thread! Number 8, fast away fast away fast away all!

[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 in August 2012, 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.

I know a number of people lurk on this thread, as this is currently quite popular. Please just jump in and post if you're new- we won't bite. Well, maybe on a fast day. You'll find a lot of support here.

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:

First things first, here are links to some of our previous threads: most recent one before that another one etc!

Another thread which breadandwine has started is a good resource for some of the links and tips 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.

frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!

Here is the link to the BBC article regarding Michael Mosley's findings, which was featured on Horizon.

Here is where I would link to the aforementioned Horizon programme, but it appears as if the BBC have finally noticed it on YouTube and have taken it down. Here is a link to the programme's page on iPlayer, which features a couple of clips, and might have updates eventually. Let us know if you find another site hosting it.

A blog post here 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.

A Telegraph article which comments on the diet and gives a brief overview.

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%).")

Important link if you are currently your ideal BMI: this 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.

And for those already fasting, here is a link to 100 snacks under 100 calories. We tend to favour lots of hot drinks during the day (count your milk if you use it!)

Another food link, here is a link to the BBC Good Food site, with a list of low-calorie soups.

We mentioned BMR and TDEE often. Total Daily Energy Expenditure (TDEE) 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 calculator to help you figure out how many calories you should be eating in a day. (This is a new calculator to previous threads, this one seems to give me approximately the same results the last one did, but without the virus warnings on my browser!)

A BIG THANK YOU to all who have been contributing, btw. 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. Sorry if I haven't given credit where it's due, but it was just enough of a job getting all the links re-copied and back into one post.

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

hello -been lurking for a bit - just did my first fast day - not as bad as I expected - didn't eat until 5pm which worked for me - great hints here and the other threads

Scripsi, you can get wide-mouth vacuum flasks, I think from Thermos. I bought a couple from Tesco a few years ago and they were great - I used to take vegetable soup to work in them, and it stayed lovely and hot till lunchtime. Try this one: www.amazon.co.uk/Thermos-Stainless-King-Flask-Litre/dp/B001ET6P9Q/ref=sr_1_9?s=kitchen&ie=UTF8&qid=1356728914&sr=1-9 (not cheap though - the Tesco ones were much cheaper, but it was a while ago).

I've been lurking for ages and had one half-hearted attempt that lasted a few days. But have decided I need to be serious about losing weight so started today. DH has joined me ( he only has around a stone to lose, I have a lot more). We weighed in this morning ( first time I can remember standing on scales in front of someone who wasn't a medical professional!). We've got through the first day really well, it has definitely helped me doing it with someone else, and all the advice on here has been great.

Well done Cheese. I agree it is definately easier to do it with someone else, but don't be disheartened if your DH loses weight faster than you (as my DH did). Men have an anoying habit of losing weight quicker than we do.

Remember you only have to do this 2 days a week, so the rest of the time you can be half hearted about it.

New folks: just remember, the non-fast days aren't a competition to push the "eating what you like" boundary. Check out your TDEE for a general idea of the amount of calories you should be around for those days. (link is in the OP)

And welcome to the thread.

I fasted yesterday and won't fast again until Sunday. That means.. this is the first 6:1 week I've had since starting in August. Definitely not going to weigh myself until next week!

Right guys am thinking of starting this next week ( new year, new target, new food shop lol) any tips any thing I should prepare or buy to help?

I find access to really good coffee (so you can drink it black) really helps - if you're a coffee addict. Otherwise fruit or herbal teabags as a good calorie-free hot drink can be nice and warming. And I have to admit to acquiring a bit of Bovril habit (as a hot drink) around lunchtime on fast days...

The other thing I have found is that I can feel the cold much more when fasting - if you're going to be out of the house, whether at work or elsewhere, I'd suggest making sure you have plenty of layers/warm clothes, at least at first. Dull but true. And good luck with your first fast!

OOPS I have been drinking Black Coffee on an empty stomach for years. I find it does help when fasting as does Coke Zero. No matter how bad it is for you i find 1 can when hungry makes things much easier. I have managed Christmas without any effort because i just don't fancy even things i normally love. I seem to have an ear infection that maybe partly to blame for that. No fasting at all over Christmas but hope to start again Monday. More and more people are now noticing my weight loss even though the recent losses are small. It seems that the fat loss on my Bum is making all my trousers baggy and they hang down my legs like a builders . I'm well into wearing my tight Jeggings now and i want to brave a pair of skinny jeans asap. I still have at least two stone to go but the changes in my body so far have made such a difference. When i started out some may remember me saying i wouldn't weigh myself and would use a pair of non fitting denim Jodhpurs i had as a measure of loss. When i first tried to put them on they barely went over my hips, yesterday i was able to get them on and done up without a fight. They are still a little to tight to ride in and after being heaved on and of so many times i should think the seems will give out if i tried to work in them. Howver they were my measure and now i feel i have achieved what i wanted i am looking for a new one as it really helps having something you can really see yourself starting to fit into. For me being able to modify the way i do this has been an enourmous help over the last few weeks and still losing weight when not doing full fasts is a massive bonus and a joy. I needed the discpline of 4.3 when i started but i feel confident that i can pick it up and put it down or mnodify as and when i need to these days and long may it last. New Year is just around the Corner and some very wonderul Butterflies in this forum emerging from last years chrysalis.

Hello newbie here I've got a rather daunting 3.5stone to lose & DH has got 1.5 stone to lose so will be doing it together. One quick question: we're doing couch to 5k which is 3 x 20-30 mins 'runs' a week and go early before breakfast - should we go morning before a fast day or following a fast day & have something like a banana before heading out?
Thanks & really well done on all the amazing weight loss especially over Christmas
Lechatnoir

As this year draws to a close, I want to thank all of the contributors here for the encouragement and inspiration. I haven't said much, because I'm on a somewhat different track from most everyone else (being on the underweight end of the spectrum, I'm in this for the health benefits, and I'm doing one 30-some-hour calorie-free fast a week instead of 2 or 3 low-cal days). But despite the differences I've experienced some of the same results many others have - greater attention to what I eat (processed and packaged food has almost completely disappeared from my life), more enjoyment of what I do eat, increased energy, improved mental clarity . . . and, unfortunately, feeling miserably cold - and sometimes ravenously hungry - on fast days . I won't have any numerical measures until I get a blood test next year. (Weight has see-sawed about 2 kg +/- and remained about the same on average, which is what I was hoping for.) Overall, I'm feeling much better, and that's sufficient feedback for now. Yes, piebaldrider (I've enjoyed all your lovely posts), it does feel a bit like emerging from a chrysalis.

I finally got some of those (hugely expensive) shiritaki noodles and hope to try them this week. I've read that not only should they be rinsed before using, they should be blanched for 4 to 5 minutes.

Hi all, well im 18 hrs in to my fast now and probably going to go for the full 24 today (that the will be 48 hrs with only 500 cals) , but feel like i ned to do this aftre Christmas indulgancies.

however
whilst we are being philosophical , and as im sitting here in i my too baggy sz 10 jeans and my favourite pink t shirt which is hanging off me now and used to be far too tight at a sz 14 , im just want to sayto all the people joining us for the new year , ids a huge welcome and a small 'health warning' to help you succeed..

lots of us here have got a bit evengelical about this as a Way of Eating WOE rather than a 'diet' so if you can manage to not think of this as a temporary diet rather than just a weight loss programme, you may find you can stick with it easier .. It does work for weight loss , and we hope for the health benefits also , but as with all WOEs we have ups and downs , but the best way to tackle a fast day is to remember you can have it tomorrow (although you probably wont want to)

as a WOE its ridiculously simple .. take a look ate the hints and tips thread linked above where we have gathered together all the good info which could have got lost in previous threads, also take some time to work out your TDEE fromthe link above as that will give you an idea ( and possibly a shock! if like me you can from something like weightwatchers) about the rough amount you need daily to MAINTAIN your weight .. this is a good guide for eating days .. as remember despite some of the hype you are not 'feasting' (i.e eating your head off on eating days) and fasting.. but fasting and eating 'normally' on eating days .. you are looking to gain a total calorie deficit over the week

Good luck .. for people who are new here .. and havent 'met' me yet ..
i've been doing this since August ,am postmenopausal and not hugely into exercise (walking/hiking and cycling are about my limit) and have lost 21lbs on this WOE taking me back well into 'Normal' BMI for the first time in about 15 years

Lechatnoir - I'm also just starting and am doing the running program to - Am going to run Mon- Wed- Friday and fast tues/thursdays as I think will power wise one challenge a day is enough. But very interested in how other manage exercises and the fast as I hope both to become long term

Damn.. loads of spelling mistakes there , I meant to hit 'preview' not post

piebaldrider fantastic news re the jodhpurs ...you have done fantastically .

also i drink real black coffee on and empty stomach also .. will think about that

oh and Natashamouse, i just wash the noodles and have found them fine ( but hugely filling.. i can only manage half a packet with veggies at a time)

Morning everyone on a fast day today. Scales were very scary this morning and was just the nudge that I needed to get back to 5:2. Not stressing about it just going to do it.

Excited because the MM book will be in my hands on Monday (according to Amazon).

Love this thread, am a lurker but will be getting more involved because when I grow up I want to be like Laskan Many congrats on becoming a Grandma!!!!!

oops Laska lol! x x

Morning jobyloo people seem to be more positive here about tackiling any small gains than on the 'other' thread we are on!
Glad you had a good christmas and yes it is nice to be back 'on fast'.. though i'm really looking forward to breaking my fast tonight now

Hello everyone. I'm aiming to lose 8-10 kg and get back to my ideal weight that I haven't seen for 10 years this year. I think that 5:2 is going to be the best way for me. I was just wondering whether miso soup is permitted as a drink on fast days?

Well done piebaldrider - that's fantastic!

Regarding the C25K Lechatnoir, if you normally exercise before breakfast I would try running on a fast day, then you won't notice the "difference" during the run, although it depends how knackered you normally feel afterwards! I think several of us have found that ability to exercise when fasting improves as you become more accustomed to fasting, so I think your best bet is to try it and see - if it doesn't work for you, shuffle your days about and try something different. Good luck and let us know - there are several of us on here (me included) doing C25K and we're all at different stages.

Have just posted my recipe for Red cabbage and beet borscht on the recipe thread .(thanks Catsrus for the idea.. )

Its Yum (but has no pretensions towards authenticity as I found some recipes on the web and have adapted them to fasting)

Duchesse Yes Miso soup is fine.. its about 20 cals a mugful

other new starters if you've not used it , I do recommend Myfitnesspal to keep a track of your calories . I use it on eating days also ..

Hi everyone, marking my place after a bit of a break. Had a totally fab 2 weeks in the sun, didn't attempt any full fast days, but several times fasted until about 8 in the evening, and have continued to do that 2 or 3 times a week since I got back.

Am not getting properly back on the 'wagon' so to speak until next week, but am really looking forward to it.

Just a quick note on the when to exercise question, bizarrely I find that I can't face it on fast days, but the next morning I find it really easy and have done some of my best run times then.

Well done everyone, here's to a healthy 2013!!!

Hello all" I tried my first fast yesterday whilst at work - i managed to hold off from eating til 1.30, then had cuppa soup and a small clementine. I was starving when I got home for dinner. Feeling very tired today, not sure whether that it is typical? Thanks for all the advice on this thread.