5:2 Diet Thread! 12! Cheaper by the dozen!

[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!

So good to see some of the 2013 starters who've really got into the swing of it giving some good advice and support to the new starters. I do love this thread for that.

Also good to hear pearls of wisdom from the more established fasters. Aftereights, your advice made me not only laugh aloud in the middle of Starbucks but also snort in my chortling! Very sage advice! Indian food is my absolute favourite (the one thing I find so yummy it's hard to stop eating even when I'm uncomfortably full) and I do love it with bubbles, but neither is anywhere to be found in this part of China so I'm really looking forward to indulging in 2 weeks when I will be back in Blightly. But I will remember your advice and the fact that I started this WOE the day after my plane landed in China so I think I'd be best portioning my first takeaway up and freezing the extra before I start eating or I will be very ill the next day!

ezzza i reckon if you have pulled it off in china without a kitchen then you're going to do great when you get home i've never been to china but did spend a few months in chiang mai without a kitchen and healthy food options were not easy to find! and with no tv or regular internet beer tended to be my company of an evening. so kudos!

scales have gone in the right direction which is a relief! 11.7.2 this morning after coffee (i'm sure that weighs something ). no doubt due a swing back up as i've done a lot of fasting this week but beginning to feel confident that even if it swings back up the next fast takes it down below again or at least back even.

Ok so weigh in after 2 weeks ive lost 1lb!!. Hardly worth paying 50p for the information at Boots lol, BUT as i only want to lose half a stone i call that success lol.
Tall and slim but with a belly i know im not going to see a huge change in the scales, but even a 1lb a week thats stays off is cool. This is the first time in 46 years ive ever had to think about what i eat so its a new way of life, but one that i can see lasting. Hope any other of todays weighers have a smile on their faces too :)

So one month in and 10 fasts later I have lost over half a stone - I'm really not very overweight these days (gosh, didn't think I'd be able to say that phrase again ) so that's a good loss. 10stone9lbs as of this morning (5'5") settling me nicely into 'normal' bmi category. There's barely any spare flab on my torso and tummy is nearly flat. I am steadfastly a pear shape so legs need more work but it is going, even my arms are looking quite nice. Dry skin seems to be less of a problem and my contraceptive induced bouts of thrush seem to have lessened considerably.

I look healthier, I feel lighter and am feeling pretty good about everything. Caveat - I've also reduced my alcohol intake massively - no wine in the week and only 2 or 3 glasses over the weekend, no particular desire for it either. My previous weakness/downfall has been for bread products especially with some decent butter, 2 days ago I ate a hot cross bun with butter, then 10 minutes later I ate another one (should have set that 30minute timer), I felt ill for hours. My brain still needs to catch up a bit but I'm getting there.

Before I decided to go for 5:2 I'd been keeping a food diary and gradually adjusting how I ate - in many ways mirroring the 5:2 ethos by eating less one day if I'd overeaten the day before, no calorie counting but generally reducing carbs and increasing nutrient rich foods (ie more salad & veg!) Doing this I lost 2stone in 6 months, then it took another 8 months to shift the next half a stone, 5:2 lost me the next half a stone in a month!

Apologies, that's a very me me me post but hopefully will be helpful to some of you just starting out.

Swallowed - avoid the scales today. You won't have blown it but best not to weigh after a late night blowout.

After not losing anything last week I lost another 1lb this week so back on it. I really need to be more aware of calories on eating days. Today is usually a fast day but I'm socialising later so I've decided to get back on it next week :) long term gain...

That's really great progress Betsy, and so inspiring. It's going to take me a long time to lose all I need to lose, but hopefully I can be here this time in 2014 and tell you all I've lost a good portion of my bodyweight (although would like to hold on to all my limbs).

Morning all,
I had a lovely meal last night steak chips and wine! I'm still feeling quite skinny this morning! I'm not gonna go for toast and Nutella option today though.....I'm fancying a bowl of Special K which is a bit bizarre for me! I'm then gonna try and just have soup for dinner as I'm eating and drinking out tonight at TGI Fridays and everything on that menu is very high in Calories!!!! Good luck to the fasters today x

Yay well done artemis and also thanks to virginposter for that info. I have a feeling that my pattern of loss (assuming htere will be a loss!) will be broadly similar to yours in that it'll be 1or 2lbs each week, with no loss some weeks.
seem to have managed 3lbs off since starting just under 2 weeks ago which I'm pleased about.
Lots of eating out and being away from home over the next week so I'm going to try to be mindful of not overeating just because it's "there" and to fit in a fast day before we go away on Sunday this week, and when we get back next Sat.

Betsy that's great :-)

Virginposter thanks for the visceral fat measuring info - sorry to make you repeat yourself ;-) I have body fat scales and a measurement recorded from January so it'll be interesting to see what it drops by.

I am 3lbs down. today is my 5th fast I think

Morning all, I'm on a fast day today but I feel absolutely rubbish, I'm struggling to shift this stupid cold and just feel bluegh. I don't feel up for a fast day, but then I don't feel like eating anything either. I will try and take the advice of just taking it one hour at a time, and remember food is not comfort and won't make me feel better.

Just take it bit by bit itsaboatjack, perhaps some hot water and ginger might help with the cold?

Fast day here too, third one! I think V's D yesterday has put paid to any chance of losing weight this week. Chinese meal out and chocolate...

Meanwhile I'm drinking green decaff tea instead of normal tea+milk, and have armed myself with lots of vegetable soups for the next few fasting lunches. Tonight is trying to make a less-calorific and less salty version of M&S's naughty avocado and feta salad. Without eating several avocados since they were 3 for 2 and reduced in the first place!

Betsy thanks for that, a great help for us newbies. In previous diets I've found that the biggest problem is getting through the first month, and then it gets easier and then I find I start undercheating (eating too little). It will be interesting to see how I manage with 5:2!

Hi guys, hope you are all OK. 2 easy fasts so far this week. I haven't weighed myself for over a week but walked into the living room this morning and my husband said 'wow, you are looking a lot thinner'. Now, if DH 1) looks up when I walk in the room and 2) notices something
then it must be quite obvious! So I am very, very pleased. Was going to fast again today but taking DS and friend to an American diner for lunch and there is NO WAY ON THIS EARTH I'm missing out on this meal! So I'll fast tomorrow.
I got the date for my hysterectomy (eeeek!) and its 4 wks away so will do 3 fasts a week until then then go 5:2.

I was doing alternate day fasting but found the fast days were getting harder and harder. I know have a 2 day break over the weekend and fast Mon, Wed and Fri and the fast days are much easier.

Another 1lb down this week which I'm very happy about as it's my TOM and I usually gain. I seem to be at a steady weekly 3500 calorie deficit which is exactly what I want as I'm a slow and steady kinda gal like eating too much.

Just thought I?d check in. I don?t religiously read this thread anymore but I had a look as next Wednesday is the 6 month anniversary of my first fast - Monday 20th August 2012.

I?ve completed 42 fasts during the time ? my weight has gone from 14.4 (BMI 25.7) when I started to a ?weekly-weight spread? of 13.3-6 (now with more 3?s than 6?s during the week). That?s the best part of a stone lost and includes an eight week hiatus when I ?maintained? on an average of 1 fast a week from the end of November (holiday) through Christmas and into January.

I?m once again back on a regular 5:2 and slowly losing the last 7lbs to reach my original goal (to be under 13 stone). I now think I will carry on with 5:2 (rather than try 6:1) for a while beyond the original goal as I find 5:2 a very comfortable way to live as in general any 5:2 week that I ?remember? I?m trying to lose weight I lose about a pound, any week when I just eat and drink whatever I fancy for 5 out of 7 days I don?t gain - which seems like a pretty good way to live!

Though the rate of weight loss is much slower than I had hoped for when I started - life interferes with the best plans - the fact is after 6 months I?m still going, I eat and drink way more of the things I enjoy without worry or guilt, some fasts are tough, some are easy, and some weeks it?s difficult to fit two fasts in, but it?s a long term thing.

great news bssh

nearly 12'o'clock itsabout! another couple of hours and you'll be well into the afternoon. keep busy if you can.

i haven't eaten yet though it's not a fast day - not much for eating in the morning and never have been. have just spent half an hour doing some yoga on the newly cleared landing area. felt good but so obvious how much my body has changed over the last year or so. going to try and resolve to do at least ten minutes stretching each day.

You're welcome ezzza.

Just remember everyone that this is a WOE for life. Slight blips such as no weight loss one week really doesn't matter just carry on doing 5:2 or 4:3 & you will eventually lose weight or maintain.

I came across a good, balanced article by a nutritionist here today: www.zest.co.uk/eating-plans-to-follow/is-the-fasting-diet-safe/5034.html.

It does have a brief run-down of the benefits (which I think blackmaryjanes was after yesterday?) but also some sensible advice:

"Breaking normal eating habits can be difficult for those who are used to 3+ meals a day and snacks in between.
Avoiding a mentality of deprivation and reward with calorie restriction on some days followed by bingeing unhealthily on others is also important.
Whilst it advocates ?normal? eating when not fasting, it is important to continue to maintain a balance of food groups and not just rely on processed foods, saturated fats and alcohol."

CiderWithBuda thanks so much or the info re magnesium. I had some in the cupboard cause I used to take it for night time leg cramps. Took 300mg last night, fasting today and so far no headache! Yay!

BMJ If you have binge eating is a major problem for you then you have to tackle that as an issue in itself. No diet or eating plan will make that go away because its a pattern of behaviour which comes from using food to deal with emotion. IF may not be right for you, but in my experience calorie counting works for a while but falling off that wagon can lead to weeks of binge-guilt-starve cycling.

Ah thanks Dotty, just feel better knowing somethings moved lol, hope its the same for you. Like some others here im not a lover of breakfast so even though its not a fast day im yet to eat but will enjoy it when i do...

Read this just now when I was researching 'set points' - the body has a built in weight regulating mechanism, largely genetically determined which keeps your weight within a range. So, when you lose around 10% of your body weight, the body starts defending it for its maintenance. This is what happened to me, exactly at 10% weight loss. So research advises that you maintain the reduced weight for 2-3 months. then restart your diet and lose another 10%. Don't cut calories further, exercise the larger muscles and include intense bursts of exercise in case your body is used to one exercise regime.

hmm i was 168lbs when i started so that 10% would be nearly 17lbs for me which would be 10st11. i will bear that in mind if i get stuck there.

i've also read that your body 'remembers' it's highest weight and strives to get back there which is a depressing thought. i know that the dukan diet gets you to enter your maximum ever weight and your not watching what you eat weight and calculates what realistic weight you can hope to achieve because of those factors.

the trouble with most diets is taht it's all about deprivation till you get somewhere and then there is a point where you stop and then the inevitable happens. i'm hoping with this way of eating that when i have lost enough weight and am eating semi appropriately i will be able to maintain it by simply doing one fast day a week or if it starts creeping up then two. it goes on forever really - every time weight starts creeping up you just go back to two fasts. or you could find you just need 2 days a week where you eat 700cals or one day where you don't eat at all.... basically what works for you.

that's the hope anyway

Well I've got through this far, just had a bowl of homemade butternut squash and coconut milk soup, and otherwise just had herbal tea and water.

That's interesting about the 10% thing ithinkican, not sure I'd have the patience to keep pausing for a couple of months though.

That could also explain the plateauing that happens.

your body might just do it for you itsaboutjack. hence the plateauing and those who patiently continued 5:2'ing eventually losing again. nearly 3'o'clock - you're doing grand.

today is an eating day but i haven't had any appetite at all to the point i started thinking i'll have to eat so what can i tempt myself with and actually started looking at takeaways. made myself stop surprisingly and have put some pasta onto boil. will have a hearty bowl of pasta pesto with olives and grated cheese - that in itself is a treat ffs. hope my brain adjusts and genuinely comes round to all this.