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!

Currently thinking about:
Ritz Crackers
Cadbury creme eggs
Ginger nuts

Have kept under 500 calories today but wont lie... am struggling tonight
Am feeling the burn tonight but am NOT GOING TO CAVE.
Some of you are truly inspiring..... hope I get to where you are now
I am now trying to visualise myself back at my ideal weight and how much happier I will feel
Need to try not to snap at DH as I go through sugar withdrawal

Hi Cardiffmummy. Thanks! - I don't count calories on my days eating, but I have found myself eating more healthily on the whole. On fast days I have nothing until dinner except for around 60 cal milk in tea/coffee. Dinner is normally soup - lots of liquids.

I think if I move to less frequent fasting (eg 4/3) I will look more closely at what I eat on full days. I have to say that the impact on my purse has been really pleasant too!

I have to take fybogel for medical reasons and I think that helps on fast days, they do make me feel a little fuller which is nice for only 5kcal each.

Not that I'm advising it for anyone who doesn't have medical need but I think eating higher fibre foods is helpful when fasting.

absoluteeightiesgirl stay strong...you prob won't even want those things tomorrow when you can have them.

Cardiffmummy weightloss can be very slow just doing 5:2 - I think most people who have lost a lot are doing more than this (excersise and or 4:3 or low carb/ low GI, or reduced calories on non fast days during the week with more of a free reign at weekends) there are lots of ways to tweak things if you find weightloss is slow just a matter of finding what works for you.

Then at 12 thought I wouldn't make it until I got home so had 2 oatcakes and have felt starving since. Next time I am going to try leaving eating as late as possible.

TreadOnTheCracks Good idea to leave eating 'til as late as poss!

IME, as soon as you start to eat, the body assumes there's more food around and the appetite is continually stimulated. No food, no appetite. And the hunger, when it does come, comes in waves - generally a drink of water will keep it at bay.

Good advice from frenchfancy - it does become easier to stretch out the hours before eating.

I time my 24 hours from the moment I finish my evening meal - 18.36 last night. I try and eat early so that I can eat reasonably early on the fasting day.

ATM I'm 23 hours and 15 minutes into my first real fast of the year, so 45 minutes to go to 18.36 - not that I'm counting or anything!

I take great pleasure in planning and cooking my evening meal on my fast days. I've got a big pot of veg stew totalling 214 calories on the stove - half of that will become a chilli non carne after I've added 50g of r-k-beans - and the other half I'm having as a basic veg curry on Wednesday. (I'm playing cards with some mates Wed evening, so I'm saving as many calories as I can for some low-cal bread canapes to munch on.)

It's a bit frustrating not being able to taste what I've cooked, but I shall make any last minute adjustments just before I eat.

I shall have the chilli with some curried wedges and have a small beer before the meal and a small glass of wine (50g - 43 cals) with it. There may even be enough calories left so that I can have a small pud . We'll see.

Welcome to any new posters and fasters - and good luck!

(Oh, only 26 minutes to go! )

Thanks Pookey.... Am staying strong
Am curious to know if any other 40 something ladies saw a drastic slow down in weight loss when they hit their 40's. I used to lose weight so easily but soooo much harder now. I think that is what has tripped me up...... The pissy half a pound here and there while I was angelic with my eating. I just lost the motivation, Would fall off the wagon, eat crap for weeks, feel really bad about myself and start another diet. A vicious and pointless cycle.

Thanks pookey and fretfree. I'm going to try and reduce my calories on non fast days too - although a bit confused as thought someone mentioned that could interfere with weight loss! As you say its just finding what works for me. Have ordered the Michael Moseley book today so that may help enlighten me a bit more!

Looks like the Mail on Sunday are doing a feature on 5:2 this weekend.. Anyone else been contacted? (they wanted photos so im not doing it .. prefer to stay anonymous!!)

LOL Just thinking of B&Wstanding over the pot fork in hand counting down that last minute !! .....

cardiff mum my TDEE is about 2300 as well. I probably eat less than that on week days but more on weekends so it averages out at about 2300 for feed days, and of course 500 for fast days.

I lost just under 7kg between 1 Sept and mid Dec (on 5:2) thats about a stone.

jobyloo there's a shout out for you over on the 'other' BB !!(also a new challenge which ive joined .. even though its a bit of a cheat .)

Re ttc and periods. I've found mine have gone from being very very regular to irregular and much much heavier. I've had to start taking tranexamic acid and my gp thinks the change in cycle relates to fasting (but was unable to say for certain). If I was ttc I wouldn't fast but maybe cut calories a few days a week. This is just my personal experience. I'm sure there are many who have had no change in cycle.

Cardiff - you just need to be careful that you don't drop too low - use the TDEE calculator to find out what your daily intake should be. One of the great things about alternating normal feeding days is that your body doesn't go into starvation mode.

Yes I've been contacted by mail but have declined for same reasons as you laska

After failing my Friday fast due to stress at work driving me to the wine section of Tescos i have climbed back on the wagon and fasted today. Ainsley cuppa soup for lunch and this evening a large Quorn chili and cauliflower rice. A large red wine is in my hand and im touching 650 calories but shouldnt be an issue as never have just 500. After two weeks + of feeling washed out I have managed to ride 3 x in three days and tomorrow im going back to the gym to do a short workout. The virus i have had for weeks seems to have given up, i feel human again and am starting to feel very enthusiastic about life again. This woe has made a huge difference to my moods and overall i am a much happier confident person than i was 3 months ago.

I have noticed weight loss slow down in my 40's, used to give up booze for January and lose 1/2 stone but not now it just clings on. I haven't lost weight just doing 5:2 since August but it has enabled me to maintain. Christmas was a bit of a disaster, I had a bad cold so didn't feel like fasting but did feel like eating a lot of choc and I was surrounded by the stuff, also due to my cold I couldn't exercise by the time and by the time I hit the scales in January I had gained between 3-5 lbs.

I need to lose the weight I've gained, so this time alcohol has been shelved, sugar has been shelved, bread has been given the elbow and I will monitor my weekly calories....I will go back to my slovenly ways not recording food intake once I get back to my target weight, but i will not return to eating sugar. I hope to achieve this by the end of January but am prepared for it to take longer.

I am on my 2nd day and have found it much harder than the first. I have been absolutely ravenous, I've drank so much water to try to combat this. please someone tell me it's normal and will get better. I want to lose 2 stone.

sorry didn't mean to make my last post sound so whiney!

It does get easier to fast, I think your expectations become more aligned with fasting. Some days will still be tough and sometimes for no apparent reason. I have abandoned 3 fasts since August....sometimes it just doesn't suit and you have a break and try again another day.

Its normal, it will get better - honestly.

Coming to the end of my first fast day.

Can't say I've exactly enjoyed it, will do another on Thursday.

I have been very hungry since about 4 pm, I managed to wait until 7.30 to have my mushroom omelette, and then I couldn't even finish it. Odd.

For anyone who hasn't made it....the butternut suash and lentil curry on the recipe thread is really good! Filling and super tasty. We were out of red lentils so substitued for puy lentils and was amazing. By saving myself (except for the boiled egg and cup of boulion at 3pm) till dinner I've had a good feed and am not still hungry (unlike 1st fast day!).

And I know it's not just that I hadn't eaten and was glad for food. ANY FOOD. As my OH liked it too

Thanks Mamamoomin2, I'm going to try that.

thank you for replying snowkey and frenchfancy. I intend to persevere but nice to know every fast day won't be as difficult. just hope I sleep tonight, I didn't on my first night! have tried eating later tonight. I'm so looking forward to my breakfast.
this site is great, I've tried to read as much as I can from all the threads, and have found it positively inspiring.

I'm personally Struggling to get to 16 let alone 24 hours!