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!

BandW and After8s. There was a series of 3 TV documentaries last year called The Men Who Made Us Fat. They were about HFCS, Wheat and I think the last one was Snacking. VERY interesting, very shocking and worth seeing if they are to be found.

Fast day yesterday, enjoyed my porridge this morning Whoever it was said about the Innocent pots, I'd agree with that - we had the Thai veggie one and the dhal one last night and they were great fro only 320-odd cals. Lots of flavour (and spice!) and also textures, for a satisfying mouth feel (that sounds icky but I believe it's what they call it!!)

Question: most of you on here have posted (exasperatedly...) that the men in your lives have lost weight faster than the women. It seems to be the other way round with us, although DH has a lot more to lose than me. I don't think he is cheating on the fast days is he hugely overeating on the feed days?? He's completely not into counting calories - one reason IF appealed, you just don't eat! - so I'm at a bit of a loss...

Yes border I remember now how horrified I was watching it. Had boiled egg for breakfast - before this WOE I hated boiled eggs & only ate fried. Now I find fried eggs to heavy. Strange how this woe changes taste buds.

sarah I now weigh less than dh, by 1lb! His loss seems to have slowed a little - probably as he is away a lot & has work lunches & dinners.

Oh I m now getting this thing all mixed up lol. Yesterday wasnt going to be a fast day so I treated myself to a bacon buttie but then just didnt feel hungry all day so thought I d seize the opportunity to make it one. By nightime though, I d gone over 500 cals by about 200. So the question is, do I fast today or not? Would you define yesterday as a (somewhat lapsed) fast? Funnily enough, I don t feel hungry this morning either and feel I might manage a fast day today and just eat normally tomoro. Will be busy today so that might work..I m rambling aren't I? ... perhaps I need some sugar lol

Hello all,
Looking for some inspiration toady. First day of my 5:2 diet. Just had my scrambled eggs on toast. Dreading the rest of the day. I'm a serial snacker. Already looking forward to some strawberrys this afternoon.

I've been doing 5:2 since 4 th Jan. yesterday was 4th fast day. weighed this morning and I've lost exactly 7lb. that's in less than 2 weeks! very chuffed. I know a lot is water but even so! I haven't exactly watched what I eat on non fast days. that's the next step - with exercise! 2 and a half stone to go!

daddy73 - try not to think about it! every time you fancy a snack, drink something. I find hunger passes after a while but starts up again if I eat something. I hAve been skipping breakfast, homemade soup for lunch 100kcal. I find a cup of bovril about 3pm keeps me going till tea. best tips I picked up from this as site was don't eat fruit on as fast day - and eat as late at night as possible so you don't go to bed hungry and drink loads. and if you really want something - remember you can have it tomorrow
good luck!

lottie I would class yesterday as a fast day. Try for today too if you feel you can manage it but if you can't stick to 500 today and go up a bit again then you will still have done two fast days (although not stricktly) and can aim to lower the calories on your next fast day. Trial and error is ok on this WOE.

niki well done on your gret loss, seems you've got it now, keep going

Thanks niki3108, that's just what I needed, I'm looking to lose 1stone then I'll probably drop to 6:1 to keep things ticking over. Pretty sure I'll be on here again this afternoon pulling my hair out. Thanks again for your advice.

I'm glad I'm not alone in not eating fruit on fast days. Whenever I tell people I'm trying to lose weight (have to tell them, food's a big deal here and they won't take no for an answer unless I tell them I'm trying to lose weight) they practically try to force feed me fruit. I try to explain I'm keeping calories very low and they say 'fruit's ok, eat this'. My Mandarin Chinese is not quite up to the task of explaining the effect of fruit on blood sugars, so I just say 'no thank you, fruit makes me too hungry' and hope they drop it.

Ok i'm back. I can do this.

Hi All, I'm starting today with my first ever fast. I'm thinking for me I will be better off saving my calories till later... Once I start eating- I'm constantly thinking about what I get to eat next!

Hi everyone, not been here since before Christmas too much going on! Wow how many new people have joined in, it's incredible, well done everyone.
I put on 2lbs over Christmas including a holiday, fasted twice last week and have now lost it again, so well chuffed.
So did anyone get involved with the mail on Sunday? I got a message asking for case studies but it's not for me, I am almost at my ideal weight, but curious to see if any mumsnetters are taking part in the article?

Hello again all. I completed my first fast day yesterday (this time round anyway!). I think I did ok. I stir fried lots of veg in fry light last night and had half a salmon steak with it. I did have a square of dark chocolate last night!! I couldn't resist. Today also seems to be going quite well so far - I have managed to resist the biscuit tin so far.
How much do you restrict yourself on a normal day?

Hi madlet, I just try to be good on normal days but don't beat myself up if I'm not! I use my fitness pal app and log everything I eat, think it helps to keep track of everything.

Hi madlet, well done on your fast. On non-fast days I dont count calories. It's impossible to do so where I'm living at the moment. That was the main reason I decided to try this WOE as I knew that for 6 months calorie counting every day would be impossible. That said, I'm trying my best not to go overboard on non-fast days and when I get back to Britain in 6 weeks I plan to count calories for a week or two on non-fast days just until I can get a good idea of how much I should be eating. I'll be trying to stay inside my TDEE on non-fast days, which at the moment is 1760 kcal.

Hello all, can I join you again?

I was on one of the previous threads for a while but kept getting too busy to keep up, and also stopped doing fast days for a bit around Christmas - I find it too hard to do when the kids are around (I don't want to have to explain it all to them, or to be jealous of their food!), not to mention finding all the Christmas treats hard to turn down! But I am hoping to get back into it again now I'm back at work.

My downfall at the moment seems to be evenings, and sweet things - I can be very good all day, but I'm a night owl and start getting cravings for sugary treats late in the evening - any tips for how to resist them? It seems mad to spoil it right at the end of the day after being good till then! Also must tell DH to stop offering me glasses of wine and Christmas cake on fasting evenings, grr

Hello there, Mumsnet newbie here. I started on the 5.2 lifestyle last week along with hubbie. Was very excited to lose 2lb last week - but bit gutted when hubbie lost 5lb!
its a .2 day today, and I'm here reading for inspiration rather than raid the cupboard. I've saved 2 of my fav tv shows for this afternoon while I do the ironing - keep hands & mind distracted!
look forward to swopping ideas and cheering each other on.
Its only 6 hours until dinner ........

Evenings and sweet things are my downfall too, but here's how I've managed so far.... I gave up black tea and coffee and now add milk (still inc the calories though), it satisfies me more, and if I get hungry I have a coffee, I also drink plenty of no added sugar squash, my favourite is cherries &berries, it curbs the sweet craving. I also keep really busy on fast days, and avoid the kitchen! Also keep thinking about what you can have tomorrow rather than what you can't today! I save my main calories for dinner, as if I have breakfast or lunch it's all downhill after and I keep thinking of food, so I go without until about 4pm then have a low fat yoghurt and dinner at 6pm of around 350 cals which is usually quite a substantial meal, I go to bed earlier on fast days too.

Hi all, Started yesterday and, as instructed in the book, thought I would join for support and hopefully support others. I had Oat So Simple and an apple at 10am and at 7pm one steamed frozen haddock in butter (160 cals) with one packet frozen wild rice and mixed vegetables (165 cals). This would not normally be enough for me but I struggled to get through it! I drank loads through the day - no cal lemonade and tea - I believe the fizz is filling - and I feel great today. I am a lousy cook and think that ready meals will help me assuming the calorie value is correct!! Kept busy.
What should the gap be - should it be 12 hours between the meals?
10st 9lb 5ft 4 ins BMI 25.6

Should have added that I used a little skimmed milk with my tea - around 6 cups - is this OK?

Sweetiebisa there's no hard rules as such, just 500 cals for 2 days a week, taken however works for you, I allow 50 cals daily for milk in drinks.

sweetie as long as you are counting the milk calories into your 500kcals then you'll be fine.

I've been measuring 100mls of semi-skimmed into a jug and using this for tea. Its 49 calories and I would find it too easy to over use and lose track of how many drinks I'd had.
It was annoying last week to sit and calulate the calories in a dinner, made me hungry working it all out. So this week I've gone the ready meal route too - I know my M&S meal is 360 cals, so have 140 to eat during day.

Actually annoying is too strong a word - its just when you're really hungry calculating the calories in a carrot made it worse. I spent the whole day worrying about having enough calories for a decent dinner - which meant thinking about food constantly.

Has anyone else tried the ready meal approach?