5:2 Diet Thread! Number 9, welcoming the new year...

[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. This might be a good place to catch up with us if you're feeling a bit lost!

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.

B&W has found a new link to the aforementioned Horizon programme here. If you're keen to see it, watch it soon, because BBC has been quick to find these copies and shut them down online. We're hoping they'll re-play it again soon. I know these threads are popular, maybe they'll read my request.

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!

notamom I agree. I especially find that now that I fast regularly, I'm unable to overdo it at one meal like I used to. My stomach seems to have finally shrunk a bit to normal-person size. Whatever that is. :)

I do still eat some of the wrong things, but in actual serving sizes. Not because I make a conscious design to do so, but because I'm actually satisfied with the normal serving size now. It's a revelation.

Wow! Totally overestimated the size of my last fast meal as posted above. The veg were mega huge as was the ham. Gave 2 slices to Dh and only ate about two thirds of the veg.
Stopped eating as I was feeling full-ish and now hate to feel over full. May have the apple later if I'm hungry.
I love this WoE

Woe?

Way of Eating

because this is not a "diet" - its for life.
My BMI is under 21, but I fast because its good for me.
In two years time, more and more of the long term posters will have BMI under 22.5, but will still be doing 5:2 because its habit and good for them
and in 20 years time, we'll be the people looking lean and mean and not popping pills to stay healthy

Way of eating... Occasionally indeed a woe

greeneggs you flatter me

Those of you who used 4:3 to get to healthy weight and have maintained 5:2 fir a while, how's it worked out for you?

Ive been doing 5:2 for nearly a year bar about 3 months when i fell off the wagon. Id lost a lost of weight before this (nearly into underweight Bmi) but regained it all. Now in week 2 of restarted 5:2 and already lost 1.25 (guess water, mainly) I intend to lose about 4 kilos and am wondering about doing 4:3 to kickstart then 5:2 till i hit target, then 5:2/6:1 to maintain...any advice pls?

never done 4:3 - just do 5:2 - or sometimes 6:1
I find wine on the weekend balances it all out once the TDEE gets low enough!

TIP2 I hope you won't mind me suggesting a slight adjustment to your delicious looking Miso soup recipe?
I would add the Miso paste at the end, AFTER it has been cooled a bit. Miso has some healthful properties which are destroyed by the heat in boiling water.
I will be trying your recipe out tomorrow, it looks great Thankyou.
Also apologies if the heating miso issue has been mentioned up thread, I can't keep up any more.

Can anyone help??
I think there is something really wrong with me :( - I have tried every diet going and really thought this would work for me as there are so many success stories. In fact I can't find online anyone who has had similar issues.
I find that on 'fasting days' that all I can think about is food and end up going over allowance. I'm very confused about 'feed days' as I'm not sure what I should be eating( how many calories) and if people do this by 3 meals a day. A lot of people seem to report that they struggle to eat enough on their 'feed days'. It really worries me that whatever I try I seem to have the most massive appetite which I can't control. I feel so bad as no-one else seems to have these issues.
Perhaps I should just stick to eating regular meals to stop me from getting so hungry that I want to binge, but not sure if even that works. A lot of my colleagues are following IF and skipping meals seems to be the norm so I find it very difficult to eat if others aren't. Feel like a greedy pig.

Has anyone got any advice? Feel a bit desperate really.

Takes time to get used to it. We all have ups and downs. its honestly not a diet to succeed or fail at but a sustainable way of eating once you get used to it. Too many carbs does up craving for the bad stuff so maybe choose high protein meals/ snacks on feed days. Make sure you're getting enough good fat also as a) good fir you and b) filling!

Well I've started. Egged on somewhat by today's Sunday Times feature. Fast today was a breeze - Im going to go to bed early as this is my 'bad' time of night for snacking.
I didn't eat all day - just had one mug of tea this morning then black coffee or water throughout until 5.30 when I ate a small meal with my son. Came in at just under 500 cals for the day.

Planning my next fast for Wednesday when I will be busy at work. Being busy today has definately helped I think as boredom is something which will trigger snacking with me.

4 stones to go :-)

And the idea is normal eating on non-fast day ie c 2000 calories for normally active/sized woman

Helloooo everyone...can I join your thread please...Have done a week so far of 5:2...weigh day tomorrow.. Got 4 kids, 14,10, 8 and 1 year..got about 2 stone to lose. Doing ok but wondered will I still lose weight if I don't exercise. I have ongoing back problems for which I am seeing a physio for and although I am encouraged to walk its very slow progress at the moment.

Hi debbie2201 ..... I bet you get plenty of exercise looking after your family :-) I won't be exercising either - also have back problems and a massive lack of energy due to my weight. I'm just going to take one step at a time - do the 5:2 sometimes 4:3 if I can, and see where this takes me.

I also have pain in ankles and feet due to my weight so until I shift some exercise can wait ;-)

bordercollie
fair point - I always forget to get back to the kitchen when the kettle has just boiled anyway ....

vix0306
as a confirmed meat eater I'm going to suggest something really heretical.
Go veggie for a bit.
LOTS AND LOTS of soups and stews
separate the full feeling in your tummy from calorie overload - one weeks tops.
No snacks, no junk food.
Set a start and finish date and then go back to normal for a week and then try 5:2

you have to learn to accept that a rumbly tummy is not bad for you.
and to separate thirst from hunger
it takes time
but when it works, it really does

salbertina
there is NO average.
For my height and weight and age, if I was not active, my TDEE is 1600
to stay alive I only need 1200 ....

vix The only thing I can really suggest is that you do a food diary/food log for a couple of weeks. you need to be 100% honest and log everything that goes in your mouth. Then you will be able to see where the problem lies.

If on feed days you are permanently hungry I recommend starting to eat as late as is possible. The hunger pangs die down if you don't eat, once you eat something, or even taste something they get worse.

Oh and I agree with TIP about going veggie on fast days.

debbie yes you can lose weight without exercising. just make sure you are honest about your TDEE.

Well today fasting day didn't happen, instead I ate a load of chocolate though I did resist the urge to cook a big pan of pasta, that took some will power.
I didn't Shred either as I didn't feel up to it. A bit put off after yesterday and I hate star jumps, worry about the possibility of pelvic floor incidents as it happened once in gym class, not good

As for 'to stay alive' my GP told me last week when I fasted for 10 days (from flu, not choice, might I add!), I asked him how long I could continue not to eat before it caused problems and he said aside from the fatigue so long as I drink lots and lots of fluids I'd be fine
I'm guessing he must have looked at my excess fat and thought another few days ill won't do any harm.

By "staying alive" TIP means the basic calories your body needs to maintain its current weight if you were literally not moving at all, or in a coma. I've no doubt I could fast an age and still be alive . Dehydration is the bigger concern, your GP is right.

Do you think it matters if 500 cals aren't absolutely stuck to? Today was my fast day and I guesstimated I've eaten about 700 or so.

vix may I suggest that it is 'normal' to keep thinking of food on a fast day when you are at the beginning of becoming a 5:2er. The more fasts you get through the less you think about food. Also try to be away from food and eateries on your fast days and keep very very busy.
A lot of us on here have very clean homes and tidy drawers and cupboards!
Try 3 small meals a day if you can't manage waiting until dinner and then once you are used to that, try missing breakfast and just having lunch and dinner. A lot of us progressed this way slowly and struggled along the way too. Also some had more than 500 cals (possibly 700) to start with and then dropped slowly down to 500.
Maybe you are trying to do too much too quickly. We are all different and have to learn by listening to our bodies.
As for how much to eat on non-fast days, follow the excellent advice given above by all the regulars and read as many of these threads as possible as they are a mine of helpful information.
Those of us who struggle to eat enough on eating days have been doing this for many many months and have found that our appetites have naturally decreased and we either feel fuller quicker or find that we don't need breakfast as we are genuinely not hungry.
This doesn't happen overnight, we were like you at the beginning. Try again, think positively and eventually you will find your way.
Good luck

lottie seem like I just answered your questions in my message to vix

Horrifying film here on the dangers of fructose. Called 'Sugar: The bitter truth', it's full of absolutely shocking facts:

This led me to another series of short films 'The Skinny on Obesity' by the same team from UCLA:

I've just watched the first one and, along with other diseases, it mentions some of the causes of PCOS - so Deuces and Sticky you'll no doubt be interested!