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!

Chipstick- no, sounds fine! Think we all have our own way.

Weeee! This is getting fun. You know you?ve lost a fair bit of weight when people you see every day ask you if you?ve lost weight. A friend asked me this evening how much I?d lost and, when I told her, she thought I?d got my units wrong. Here, in addition to kilos, they use the ?jin? as a unit of measurement, which is exactly half a kilo. When I told my friend I?d lost 10 kilos she thought I must have meant 10 jin. She was really surprised that it was possible to lose 10 kilos in 19 weeks ?dieting? only 3 days a week.

Frannyfeet, welcome! I?ve spent the last 16 years trying to get down to 9st4 (I?m 5?3?). I?ve tried SW, WW, traditional calorie restriction and even a few high fat high protein low carb diets but only once managed to get there (12 years ago, when I was younger and weight went on slower and came off quicker ) and I didn?t keep the weight off for long, all for the same reason: I could only ever keep motivated for about 2 or 3 months tops and then the stress of life got in the way again. I don?t know how many stone I?ve lost and regained over the years! This time feels different though. When I started in September I had 44lbs to lose. 19 weeks on I?m now half way, having lost 22lbs and the weight is still steadily coming off. The best bit is that my motivation is just as high now as it was in September! I really think I might lose the weight and keep it off with this WOE!

I now have very little to lose. But know that I can stay within a pound or two of my current (size 8) weight with little effort and a lot of fun weekends.
Christmas bulge was gone in two weeks.
Hang on in there folks. Its worth it.

I think one of the things that many of us have learnt is to relax wrt our eating and weight fluctuations. I didn't put on any over Xmas - but had a mega lazy 4 days last week with treats and meals out. Nothing overboard (I binge on Ryvita with real butter lol) but I apparently put on 7lbs in 3-4 days .

I know it's not a genuine gain of 7lbs of fat any more than an apparent 7lb loss would be fat for me (I'm well within normal BMI) but in the past that might have signalled "the end of the diet " - now its just, "bugger that'll teach me" and I'm having more fast days this week and making sure I am sensible the other days. I don't regret eating my meals out and treats - and can forgive myself the Ryvita with butter because I finally feel in control of my weight. I fully expect by this time next week to be back to 9st 7lb (or less ) which is a 25 lb loss since I started in August.

Franny, welcome to the Way of Life (not diet) that will change your life. Yes 40lb by August is doable and the great thing is you can do it in a HEALTHY and sustainable way.

For me, the way to succeed is to realise that the battle is not with your hunger, but your mind. Never beat yourself up and always realise that there is a tomorrow. So when you're on a Fast day and it's getting hard remind yourself that tomorrow the food will taste great, and if the Fast day has to be aborted or postponed there's no harm done there's always tomorrow. And along the way you'll learn loads of different strategies to help you over the difficult patches from others on here

For me routine makes things easier so 4:3 is best so I get into the swing of things. 5:2 feels harder sometimes because I get out of the routine of Fasting, but it depends a lot on you and what your commitments are as to what works best for you.

Lastly there will always be someone on here to support you if you need. Welcome and good luck

I was talking to a friend last night & she said this WOE is so easy because she fasts for Ramadan. & that's hours of fasting also & has been fasting for years! Admittedly though for only 40 days a year.

So many great posts.
I am nearly at the end of my third fast day. Have gone for it today and am currently under 200 calories. I wanted to claw back a few from yesterday but also to see how I coped. It is interesting reading other posters who, like me, have spent many years on the diet roundabout without any real success. Right now I feel a bit hungry but nothing major. I am keeping positive and thinking just another few hours and the day will be done. I actually feel ok. The acid test will be on Satirday when I weigh in. Time and time again I have dropped off the wagon due to a disappointing weigh in. It really is all about the psychology with me (sad but true) I need to brace myself for a possible disappointment but a mind to accept, not dwell and MOVE ON.
I continue to be inspired by the amazing people on here. Thank you

chipstick10 I am not going to weigh regularly, or at all, either. For me, tracking weight is undermining, leading to obsessiveness and emotional seesawing. Like you, plan to enjoy loose clothes. As Cyclistist says above, its part of the mental aspect.

Instead I am focusing on developing a repertoire of recipes and fast/feed experiences to build this woe.

That reminds me, does anyone have experience of almond or coconut flour to share? Curry recipes welcome also.

Thanks for the miso soup recipe and additional tips. We bought miso past the other day - we are ready.

Dad73 have you reviewed what you ate on your fast day and the day before? Was it nutritious and filling? Are you taking vitamins? Perhaps you need more calories on the fast day? There are lots of aspects to look into that may make all the difference.

piebald I loved reading your post. Go for the hair!

I think I have made the 16 hour window today unless the dash of milk in the tea this morning spoiled it all? I have several possible items to break the fast, but I don't really feel like it. Could do raw almonds, or pear slices with raw almond butter, or half an avocaod, or just more green tea seems easiest.

Stickygingerbread almond flour can just be added to any basic curry sauce, it will thicken and give you a creamy texture. I use coconut flour to make low carb pancakes but I have never put it in a curry - there are two types one is defatted - the baking kind I have used. I also have the fatty kind in the cupboard, must get around to chucking it into a curry sometime. I normally use coconut milk or cream and I just add to taste.

Thank you snowkey those are good tips and I plan to use them.

I didn't mean to associate the flours with the curry though. I am looking for curry recipes and also recipes/advice on using almond and coconut flour. Sorry to be unclear.

What does one use the fatty kind of coconut flour for? thickener?

Hi Ezzza, you've done so well! Maybe by the end of May you'll be celebrating big style! So far I've lost 10lbs (4.5kg) after my first week of cutting back after Christmas so v.pleased with that, although I do have A LOT to lose - I would ideally like to lose another 80lbs (36kg) or so... I'm on my 3rd fast day (doing 5:2) & is going ok so far. I really hope I can achieve a similar weight loss to yours!

Have done five fasts now and have lost 9lbs :) I have used tinned soups so far to be sure of the calorie count but would like to start making my own. As maths isn't my best subject, I was thinking of getting some nutri scales. Any recommendations?

Thanks literarygeek, but sorry to sound dim, whats TDEE?

Franny it's described in the OP, there's a calculator to help you figure yours out.

Where is the webchat with MM virginposter mentioned? Is it on MN? I can't find it mentioned...

Ignore the TDEE question! I just found the answer......wow, I am amazed! My TDEE is 1970......that is a lot! I have just updated MFP app and felt bad because I had too much for dinner and have eaten 1640 cals today.....but I am well under the TDEE! Yippee!

Just using up some leftover buttery puff pastry & mincemeat from Christmas - they're in the oven and smell amazing, good job I'm fasting or I'd eat them all!

StickyGingerBread I ordered the fatted kind by mistake, i thought it was the flour but it's powder I had no idea there was a difference. i have a huge bag and I've yet to look for a use - I suspect it would make a good subst for coconut cream. Will let you know when I get around to it - I'm holding off the temptation to do the research this evening because I have a bad habit of reading cookbooks and websites on fast days and i have learned torturing yourself isnt clever!

Hi all! 5th fast day and going well although looking forward to my M&S meal once DS in bed - not long now!! Just to clarify - I've been aiming to leave 16hrs between my last meal on a non fast day and first meal on fast day - but I have been drinking during that period, including an occasional cup of tea with a splash of milk. Does the milk count as breaking the fast? I was thinking the fast was related to solid meals - but now not so sure?? Doesn't really matter I suppose as still sticking to the 500 cals, but if there are additonal health benefits to the 16hr period may as well do it properly!!

daddy73 if you're still here, just to let you know, I had my first failed fast in the 2 and a half months or so since I started.
I think I have a bug, as I suspect you have. Shame if you're abandoning so quickly.

Just want to reiterate what others have said, and suggest like stickygingerbread said, you think about what you eat the night before. I'd go further - - go for omething protein rich and yummy - for me steak chips and peas, or a roast. I'm sure there are healthier examples too! Not pasta or a risotto, or anything which makes you blood sugar drop.

And leave the bran flakes. See it through till 6pm with herbal teas, or black coffee, or whatever floats your non calorie boat. When you have your 600 calories do it all at one. Hope this helps!

cardiff We've discuss the tea in milk vs breaking fast before. I think the conclusion was that the odd cup with a splash of milk wasn't, but 10 cups with lots of milk and sugar definitely was.

cardiff
If I do not get regular hits of caffeine when fasting I'm stuffed. I did black coffee for a while but that made me too wired, so I reverted to tea with semi skim milk (no sugar) and count it as 50 of my calories a day.

the main thing I can ascertain about the 16 hour is to give your intestines a break - so drinks like tea will have minimal effect on nutrients they can extract. And its allowing the intestines to have time to finish working on the last batch of food that will probably turn out to be the real benefit.

Daddy I would suggest giving it another fast day or two before abandoning. The first few fast days are tough, but (at the very least) it's a good way of breaking yourself of the habit of all that snacking.

Ezzza Thank you for the encouragement, you seem to be doing brilliantly.
Salbertina Plateau's don't normally happen but then I haven't done anything like this before, so hopefully next week will be better, thank you.
Snowkey what a great message, thank you.
I know I need not to be disheartened and persevere and heres to my fast tomorrow lol

On my non fast days I eat totally normally. I admit I do think before I take that extra chocolate and I try not to graze but I refuse to give up my takeaway, or my roast dinner with 5 roast potatoes.
I have found though that on fasting days I am eating and enjoying things I wouldn't normally entertain.

oh ..so many more new posters.. welcome and Hi to all i've not managed to say hello to yet ... This is a great WOE (way of eating) and if you fall off the fasting waggon one day it ain't the end of the world .. just do it the next i've lost 21lbs since end of August ( back to my pre-Christmas weight now!!) and dont exercise much 9or enough but one day will manage to beat the exercise devil . and honestly its been the BEST WOE i've ever tried.. I'm on Dr Mosley's fast diet website as Jackie J so do have a look at my hints and tips , and we have a lot more on B&W hints and tips thread (see above).

Also HI some 'oldies'.. TIP2 Jobyloo and Catsrus, Frenchfancy, ThinkIcan, B&W Greeneggs, Piebald and Bro and ATB and anyone else ive missed who's posted in the last day or so (just so we all feel loved and not lost!!)

Eating today and just off to make a chilli con carne (sorry B&W) but this will be for the weekend.. will be fasting again tomorrow so cant do it then ..

Bro I know its not a problem for you (and probably none of my business) as you cycle so much, but just out of rude interest what's your TDEE 3000 -3500 on eating days does seem a lot ..especially as you are so svelte now.. ( and there's that unforgiving Lycra to consider as you cycle the country later on this spring) Btw loved 'Clotgate' - 'twas me that was the Clot!!.. (you know, I dont even really like cream that much.. ) but i'll remember that !

I'm sorry if this has been asked before!....but how long does it take/what circumstances is it that causes your body to go into starvation mode and slow your metabolism?

I keep wondering as mfp tells me each fast day....