5:2 Diet Thread! Perfect number 10!

[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.

Michael Mosley has recently unveiled a new website to accompany his new book on the subject. Please go check them out, as he's the whole reason most of us are here!

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!

Sorry last message was for Nomadtech

Can anyone share their experiences of when this truley feels like a way of life.

I'm on my third fast day today, and whilst I'm not finding it hard, and it so far certainly feels like it will be easy to sustain, I'm still very much consciously thinking about what I'm doing.

Hello everyone, can i join in please? Am laid up with flu atm and have spent the whole day reading this thread :-D

I am planning to take the plunge this Friday, providing i feel better by then. Am going to try to be quite relaxed about it as i don't have that much weight to lose. I'm really interested in the health/longevity benefits, so over time i'm going to try to push myself towards 24hr fasting periods. That idea of regaining control over my appetite really appeals to me too.

Would you mind answering a quick question please? When you started IF and went through those difficult early fasting days, did you find it easier to do them on days you were working or on days off?

Fantastic supportive thread btw, am loving reading it. Also great to see a few vegans on here :-)

FWIW my view of veganism is 'do what you reasonably can' which for me doesn't stretch to tolerating cockroaches, fleas, nits etc in my house!

Been doing it since September.
Habit not to eat on a Monday now. Do not even budget food into the fridge.
Wednesday / Thursday is picked according to how the diary looks.
No hunger when I've decided not to eat for a day.
Food days are as they always were.
Christmas half stone was gone in three weeks.
Cannot see any reason to go back to the old way.

Hi all new de-lurkers!
mangohedgehog I wondered about this at first too, and have actually found it easier to fast when I am less busy, which is kind of counter-intuitive? If I am busy at work with back to back meetings, I used to find it hard to go into a meeting at say 2pm knowing I was starving, when it would be inappropriate to eat if wanted to, and I would worry about rumbling tummy noises. However, if I am just at my desk and can control if/ when I eat, I could handle it better.
Now, it doesn't make any difference as I find my stomach doesn't make as many noises as it used to - so I fast on a Monday whatever I have on work-wise and then chose wed/ thurs depending on social engagements..

Hello thank you ezzza! For informing me of the reel number 10 hah iv been posting on really old reels. Iv read the book on Tuesday night, watched the programme (recorded) Wednesday morning and thought this diet/health change is defo my kind of thing. Easy and manageable. And although I started on wed iv lost 3llbs! Already...It's Mondays weigh in tomorrow so il find out my true weight then as allot in the first weeks is water..I fasted Thursday and Sunday this week and normal wed, fri, sat iv got to say I'm loving it, I'm loving that I'm swing food different, I feel so good, I never feel bloated and seem to be eating smaller amounts on normal days like I feel happy with the amount iv eaten and stop. And only dish myself a small amount, I usually eat what's on my plate and then feel bloated and depressed, but I'm buzzing (happy) I'm exited that every time I do a week of restricting calories I'm contributing to my health pension so to speak. I'm finding that eating in a morning works for me as I leave as bigger calorie gap as possible to get the true fasting effects. I don't even feel hungry anymore. But my bowel movements are less offen and so I feel like I'm constipated but realise I'm not once I go.. Remembering to get Drinking water is the hardest part for me because I forget. It's great reading your stories btw xxxx

It truly feels great and I think it's easier depending on your self I think it's easier on work days. I use some calories on my breaks, I work nights and so have a 40cal hot chock at 10pm, again at 12 and lastly as 3am this stops me fainting and feeling starving as I do loads of moving walking etc..I eat a 200-250 cal about 400in total for the fast days at work. meal before work at 9pm. Plus the 40cal drinks. Just mind over matter I guess ?wen I'm hungry I get water, it fills you up real fast.xx

About my veganism - the bottom line for me is that, in this day and age, I don't want another animal to die so that I may live. I think they have just as much right to live as we do. Having said that, I agree with others who will not tolerate pests.

Great to see so many newcomers - incl. another vegan and another bloke! Welcome one and all!

Even though this is very much a WOL for me (11 months today), I still consciously think about what I'm doing. and it does require a bit of planning.

The hardest part for me (I kid you not), is getting the timing right! I intended to start dinner at around 5.30, so that it would be finished early - I'd fast for 24 hours, then I could have dinner at sometime after 6 tomorrow.

Unfortunately, visitors meant I didn't finish dinner until 7.05 - so that's when dinner, for me, will start tomorrow.

Everything else - the actual fasting, low calorie meals, etc, I find really easy. My Xmas bulge had gone by early January. If I overeat one day - I simply cut out one or two meals on the next day.

There are some very interesting and informative links on the T&L thread. I strongly recommend anyone new to this WOL checks them out.

mangohedgehog I find it much easier to fast on a working day. I work a mix of at home and at the office and I find it easier to do this at home. The hardest part for me would be to do this when the family is around as we eat together especially on the weekends. So Friday nights and weekends are spent enjoying lovely meals together.

The hardest part for me in this WOL was the falling sick when I kicked this off. I have really only just managed to kick the bug in early jan but feel great since doing this - doing this since beginning of December with probably a couple of weeks missed. I haven't felt so much younger and lighter in years and I am excited of what is more to come.

Wish all new fasters good luck.

Hi everyone. For me it's easier to fast on a work day as I'm so busy. After a while I learned to ride he aves f hunger and now my tummy doesn't gurgle at me in the middle of an afternoon meeting! In fact I often feel much sharper throughout he day if I'm fasting. Also I find I'm more inclined to just get on with my work because my mind doesn't wander to thoughts of "what's for lunch?" Or "ooh I wonder if the vending machine has been filled yet?". I'm fasting so there's no point in thinking about it.

Feed day for me today but,again, I've veered towards uber-healthy which i never would have done prior to his WOL.

snowkey

Thanks, you and talkingpeace have convinced me to go running on the fast days, will start Wednesday!

Ate/drank too much over the weekend and feel uck :( Looking forward to Monday fast :)

Hey guys, is this book worth buying?

I want to read more about our WOE and this seems to be the most relevant book.

That's great, thanks everyone for your thoughts. I've just started working from home one day per week so that sounds like a good place to start rather than on an office day - my stomach is rumbly enough as it is! so i could definitely see that causing some embarrassing moments. Better wait til my body has adjusted before attempting a fast when i've got a lot of meetings on

I'm starting a running program from tomorrow which will also be my second fast day. Nice and easy start -on both accounts. Hoping to keep my fasting meals until as late as possible in the day but not sure how that will go after exercise. Think it's more a psychological thing - if I eat early then more chance of cheating - eating more calories.

Haven't finished the Dr Mosely book as I was hoping so won't be starting the fast tomorrow as I planned. Also in agony with bloody sinusitis today, on a plus note my mouth and face have been so sore that I haven't eaten a great deal today !

small bowl of porridge (40g) with rice milk (100ml) and couple of strawberries

capuccino and banana

small bowl of homemade 3 bean chilli and brown rice with corn on the cob.

Actually written down it doesn't look too bad but when I think about the crap that I've been eating lately it looks very little. I WILL get the book finished tomorrow and get started on Wednesday when both kids are at nursery.

Hello all. I'm planning to start tomorrow. Wish me luck, please. I eat fairly healthily, but I know my portion sizes are shocking. So I'm hoping this plan will help with that.

My first fast day is tomorrow and I'm planning to eat:

Boiled egg, 2 slices of ham and a slice of rye bread mid morning

And veg curry (home made, no fat) for dinner (I've worked out via MFP that this should be about 150 calories)

Apple if I need it in the afternoon

I have read the Moseley book, but I'm still working through the threads here. Do you think this is a good start?

I am also planning a run/walk in the evening.

God help me...

Good luck charlesangel2009! I also read that book and love how reassuring and inspiring it is.

I started on Friday and it was surprisingly easy but my God, keeping busy really helped. Slept like a baby that night and had plenty for energy for walking doing touristy stuff in York. Also haven't felt inclined to eat as much as usual today and Saturday.

Fasting again on Tuesday when at work.

Clothes feeling much looser!

Hi to all the new fasters. Someone on here mentioned that tesco have the book for £2.95 but unfortunately it was sold out at my store - worth a look though for anyone who still needs it.

Snowkey they are a ?healthy school?. The annoying thing is when my children have school dinners it might be chocolate sponge with chocolate custard for desert but in theory they can?t have a chocolate digestive in their packed lunch. It is a shame we can?t give them something like cheese with their fruit and veg snack and it would be healthier than a bunch of grapes on their own which will just raise blood sugar. I think this is especially true for reception/ y1 children. My 7 yo ds, however, gets cross with me if his apple is too big because it wastes precious playing time!

literarygeek oat and banana biscuits - that sounds too easy and too healthy to be true - will def try thanks J Have now made the macademia shortbread (grown up treat!) recommended a couple of days ago by someone else; they are not particularly easy or healthy - but they look delish!

Welcome victorandbarry we roughly have the same stats at the mo but I was 12s 7lb when I started.

Not fasting today but I skipped breakfast and had a small lunch which worked out really well as we spontaneously ended up going out for an early dinner with the children at Bella using a money off voucher. I shared most of my desert and even chose risotto over pizza. Did get slightly tipsy on one large glass of wine though as not so used to drinking!

Meat eater here, but I chose organic beef over the cheaper option for a bolognaise this week. Dithered for ages about which to buy as trying to save money and who knows how much difference there really is in the animals welfare etc. Organic in general has gone a bit out the window in the last 12 months for me because of cost but doing this is making me reconsider, have started getting organic grapes again (grape welfare?!) if they are in sainsburys as they are heavily sprayed app and 2 yo loves them .

Where is Laska! Hope your having a great weekend and enjoying your weekend

B&W just checked out your blog - I wouldn't have believed it was possible to make pancakes like that, useful for bread running out emergencies too! My mind is boggling with these 2 ingredient recipes

Morning all!
A lesson learned for me today - have put on 2lbs!! I think (know) I need to count my calories on my normal days!! Was not expecting a great result as had two nights out this week but may have gone a little overboard on top! Oops!
On a positive note - this is the point in a normal diet that I would despair and give up, but instead feel motivated to work hard this week and get a good result next week!

HELP!! Just did my first weigh in after one week following the diet, ok so had a pretty hefty eating weekend with lots of birthdays but...am so disheartened this morning, I put on 3 and a half pounds!!!!!!!!

In dismay - anyone else have the same problem? Will fast today for sure and keep going but can't think why it's such a weight gain in the first week when I thought I was doing so well. Think I'll stay away from the stupid scales for a bit as I know I should.

Thanks x

Hi speckers! Don't give up! Alot of people on this thread have gained/stayed the same in the first few weeks. Maybe its just from the weekend and will even out by next week? Do you have much to lose?

So you weighed straight after the weekend where you overindulged? You are likely to be retaining a lot of water and also bulk (undigested food). Fast today and weigh in tomorrow. Or, if your weekend was really heavy, then wait a few more days before weighing, as it can take a few days for fluid levels to get back to normal.
Alcohol, salt and fat all cause water retention that can ad lbs to your weight.