5:2 Diet Thread! Going up to 11!

[GreenEggsAndNichts]

The continuing thread for those of us following either the 5:2 diet or the alternate-day fasting diet.

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, or approximately your TDEE (see explanation below). 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 for a woman, 600 for a man, on those days.

You'll find on these threads we use a number of acronyms. If you're new to the threads, or Mumsnet in general, they might not make much sense.

WOE/WOL = Way Of Eating/Way Of Life. We use this term instead of "diet" as many of us see this as something to do in the long term.

MFP = My Fitness Pal, a website many use for keeping track of the number of calories they're eating.

TDEE = Total Daily Energy Expenditure, 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.

ADF = Alternate-day Fasting, as it says on the tin, fasting every other day rather than 5:2.

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!

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%).")

Something to consider 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.

Another food link, here is a link to the BBC Good Food site, with a list of low-calorie soups.

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!

Thanks for all your tips and advice on getting going. I love vegetables and often make soups anyway so am relatively confident that it's acheivable.
However, bit confused by concept of a "fast" day.
Does it mean "eat nothing for 24hrs and then eat 500 cals" or does it mean "during one 24hr period, eat no more than 500 cals"?

I'm a bit disgruntled to find this morning that when I weighed myself I weigh 2lb more than I weighed this time last week (ie. the morning after my 2nd fast day of the week). Now I do have my period at the moment and definitely feel bloated, but can't help feeling as though 5 days of normal eating for me (Thursday through to Sunday night) is too much to counter two days of 500 cals.

So I'm looking at either calorie counting on MFP properly on those days, which frankly I feel as though I don't have the commitment for (and really hate calorie counting; find it so tedious), or stepping up to 4:3. Sigh.

Welcome to all the newcomers - you've come to the right place!

Ezzza I'm another one who'll miss your overnight posts! I got your PM, thanks.

Natasha No intention of giving up posting just yet! I'm still learning about this WOL. And I enjoy reading these threads too much - always with a smile on my face.

I had my first day of 24 hour fasting followed by a normal dinner, yesterday. I had a huge pile of chilli with r-k-beans, oven chips and broccoli - followed by 100g of chocolate cake with Alpro custard.

Then, while my coffee was still hot - always a danger time for me - I had a couple of chocolate liqueurs (only 'cos I've got to get rid of them - two more packets to go!) and some chilli chocolate. It was so easy to let myself go. I didn't feel as good after all that as I would have done having a

Just thought I?d share a couple of things.

Firstly I?ve accidentally examined the ?long term? sustainability of this WOE ? my first 10 weeks I did 5:2 and lost an average of a pound a week.
I?ve since had 8 weeks that included a weeks all inclusive holiday (where I ate and drank everything I wanted), Christmas (where I ate and drank everything I wanted) and a lads Ski holiday (where as well as 5+ hours skiing a day I ate and drank everything I wanted); I averaged 1 fast a week over these 8 weeks some weeks no fasting, some 1 and some 2 fast weeks and at the end of the 8 weeks my weight was exactly the same ? which is the best I had hoped for. I know my weight went up by 4+ pounds at least twice over this time, but even the reduced number of fasts kept everything under control. Hopefully I?m about to embark on the last 7 pounds to my goal over the next 7 weeks.

Secondly I?ve noticed a few people mentioning a plateau ? I know everyone seems to hit one. For me it helped to remember I was looking for an average of a pound a week when I started, and that should include that magic first week when I lost 4+ pounds. The plateau is (to my mind) the reverse of that week, just a time when the body catches up with the new WOE. It does end!

Please can I join you guys.
First day fast yesterday and I did it, had an egg and one dry slice toast at 1pm then a massive bowl Moroccan soup at 8pm. It was ok. Just the tea times kids tea bit I was really hungry but it passed and I was fine by the time I ate tea and couldn't finish my soup! I have stinking cold too so that's not helping as I just want to curl up on sofa and eat chocs.

I've lost 7lb calorie counting and shredding or swimming since Xmas but I've got bored now and think this is the solution for me to be able to stick to it along with the excerise. I'm currently 5.4" tall apple shaped. 11.4lb and want to get down to a max weight of 10.7lb but less would be a bonus. Got into my old size 14 jeans yesterday and they were loose instead of tight so that pleased me. ALso have a back problem so hope shredding weight will help with that too.

Just had breakfast of toast butter and a little marmalade. Bliss!

Fasting again tomorrow as hubby is out so it will be the best day. Looking forward to the weekend after! Think I will do Mondays and weds or thurs depending on my schedule for the week.

Been totally inspired by everyone on here. Seems most of you have done brilliantly.

So, if you have nothing for 24hrs, then your 500 cals what do most of you find is the best start / end time for this? Do you have a "normal day" eg, breakfast, lunch and tea at, let's say 6.30pm. Then eat nothing the next day till 7pm when you'd then have your 500 cals?

BettySuarez I had breakfast the first fast day but listened to my body the second one and didn't eat till lunchtime as I found I wasn't hungry. I absolutely don't calorie count on the other days, but am really trying to keep up the 'listening to my body' approach. I don't want to get obsessional, as I have too much of a tendency that way in any case.

I'm sure I'll have blips and fall off the wagon at times but somehow that feels much more acceptable with this WOE.
And thank you for your support !

Exactly, Dotty - that's just what I do. I'm a stickler for timing when I've finished the evening meal before a fast - and then going the full 24 hours.

Don't forget to look at the clock when you have your last mouthful!

Dotty
Does it mean "eat nothing for 24hrs and then eat 500 cals"

Sorry Breadandwine but I thought the idea was to eat 500 cals on a 'fast' day (either in 1 meal, 2 meals or 3 small meals) not to go 24hrs without food and then eat? Not so much a fast but more a low calorie day.

I tend to go 16-18 hrs without food (most of that sleeping), skip breakfast then divide my 500 calories between lunch and dinner but Dr Mosely hasn't as far as I know suggested that you don't eat for 24 hrs.

Dotty That might be a little hard going at first - I don't get beyond 16hours of no eating (6pm supper, sleep, no breakfast, then lunch at midday) so maybe ease into it if you want to do a full 24 hours - I couldn't (yet?)! I aim to have 500 calories over the lunch and supper of the day I'm fasting then a normal breakfast the nextday. B&W is clearly hardcore!

Yes welshmill That's what I do too, seems to work fine too, I'm assuming Breadandwine that nothing for 24 hours and then all 500 cals is what you've found best for you - not necessarily a must

Ah, phew! I think I could go from 6pm to lunch the next day without too much difficulty. Then can just use the 500 cals as I see fit across that day's lunch / tea by the sounds of it?

rosemary well done on reaching your goal weight! Fabulous achievement. Your starting stats and background are similar to mine so it's inspiring to hear that you have reached your goal weight. I still have another 13lb to go.

Welcome to the newbies and congrats to the losers. For the plateau-ers, stick at it, it's a WOL and you're in it for the long haul.

I was pondering this WOL when I was up in the middle of the night with DS (3.5yo, woke me up shrieking because he had lost his teddy) about how in my early 20's I used to be slim but still ate everything I liked. When I really think about it, I used to naturally fast because I was so busy with studying, working, boyfriends, friends etc. So no, I wouldn't calorie count but I would often skip meals to spend money on cigarettes (I'm not condoning it and I've long-since quit!), and I would never go out with friends and have a meal because we didn't have enough money for that sort of thing. Food just wasn't so important. I had 'proper' meals with my family at the weekend but I'd never sit down in the evening and think "oooh, I think I'll open a family-sized box of chocolates and scoff them all myself" because I was too busy doing other things. I probably had several days a week where I would skip lunch and I would normally shovel down a quick ready meal in the evening before going out to meet friends and I never snacked. Frankly I had better things to do with the little cash I had.

Hmnn, food for thought

Dotty Thats pretty much how I go, though I have just two 250 cal meals cause I reckon constant grazing on tiny amounts might be harder to keep under limits IYSWIM. From what I've read here, lots of people do different things and if you can find a pattern that works for you then stick with that

On a fast day today & really hungry . Had a really interrupted nights sleep & wonder if that's why? Anyone want to help me get through today?

On the plus side, I have gone to the next hole on my belt

hels bels 74 I am fasting today - its only my 2nd but trying to get to 1pm to do the 16hr thing from last night.

I have had a cup of tea though with ( accounted for) skimmed milk and am drinking ver ver ver very dilute elderflower cordial.... so not no calories reallly - but very few.

Stick with it ....

When I started this in August I would have an apple for breakfast egg for lunch & a light dinner. I know fast for 24 hours & then have a meal of around 400 calories. I prefer the way that makes me feel. But it took me a while to get used to not eating for 24 hours & some days it's harder than others.

Just find a way that suits you there is no wrong or right way as long as you stick to 2 fasting days a week.

I've not lost any weight for a while now but then I haven't gained either an sure weight loss will start again eventually but not really that bothered at the moment.

mrshelsbels. keep going, I'm fasting today too. Feel a bit hungry but going to keep myself busy for the next few hours and then allow myself a small snack.

Tell me about your progress so far, how long have you been doing this? Have you made any progress?

Alaska I think you've hit the nail on the head there - kids certainly make life routine led in a way pre-kid life often isn't and therefore it changes the way we eat. Also it took me a long time to realise that I didn't have to respond to every hunger pang in the way I did when I was pregnant and BFeeding so, for me, eating regularly and often was a learned way of life during those months/years. And then there's the boredom snacking of course, so much time to eat when you're trapped in the house with infants/children!

I did mean to say that Dr Mosley doesn't do this. Those of us on this thread who do fast for 24 hours do so because of the advise now given by Dr Mattson and other scientists from the programme, who say that, if you can manage it, a 24 hour fast is the best way to go. Followed by your

Hi there all

This is my second day fasting. The first one I did the MM way - breakfast and dinner, but hated going to bed so hungry, and didn't sleep well. So today I'm trying to get through til dinner with nothing, then having my 500 calories then.

Is there a resource for 500cal meals? There seem to be loads for 250cal ones... (sorry if it's been done before...)

I'm on my 4th week. Only lost about 3lb but better than nothing. Have lost weight around my waist as moved up a hole on my belt as I mentioned before.

I would lose more weight if I was more careful about what I ate on non-fast days but I do eat whatever I like which sadly is chocolate & biscuits most of the time.

Am stuck in waiting for a delivery so limited options on keeping busy.

Many people start off on this woe with 2 or 3 small meals during their fast days then slowly find that they can miss the earlier one out and then eventually have just the one meal within the 24 hrs. I did the 24 hrs straight away as I don't like to go to bed hungry and this suits me. I'm sure that there are some who still don't go to the full 24 hrs and that is fine.
We think the key thing is to go at least 12 hrs without eating, which includes sleep time, but hope by doing more we will gain more health benefits (the jury is still out on that).
MrsHels
When I'm struggling on a fast day I find that keeping the mind busy busy busy is the key (and plenty of liquids). I either make sure I am away from the house and temptation but failing that then finding a project to do like sorting cupboards, filing, clearing out my wardrobe and generally cleaning the house really makes the time fly and all thought of food disappear.
And remember tomorrow you can have anything you like

If you check the recipe thread, herbaceous you'll find loads of recipes around 300 - incl. a couple of mine. If you then add on a piece of the chocolate cake - calorie counted - or a couple of pancakes, you can enjoy a satisfying meal.

Or try half of the pizza recipe I've posted on there! Still less than 500 cals!

You don't need to go 24 hours without eating. Just eat around 500 cals between waking up and going to bed. Easy.