5:2 Diet Thread! Number 15! Our quinceañera!

[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- 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!

If you've been at this a while and are moving on to maintaining your goal weight, there is a thread here to discuss that.

Here is the link to the BBC article regarding Michael Mosley's findings, which was featured on Horizon.

There's a link to the aforementioned Horizon programme here.

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 by Dr Mosley himself, very informative if you're just starting.

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.

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!

morning all.Completed my 7 th week yesterday and WI today was 10 st 9 ,also 3 inches off my waist .Thats 7 lbs off .Im absolutely thrilled as its the lowest Ive been in about 5 yrs..Im enjoying the fast days now and I dont really find it difficult ,quite the opposite its just my normal routine now. I couldnt have done it without all the motivating posts on here though..so thanks all. ive been what I consider to be a slow burner so 7 lbs is a real milestone for me and I know what to expect now over the next few weeks. I love this WOE and havent felt deprived at all.ninu IMO you shouldnt have to give up anything on this WOE, if you want chocolate have chocolate on your non fast days..My love is cheese and wine and Ive eaten/ drunk whatever Ive wanted on my eat days..Good luck all Friday fasters. Im looking forward to my usual G&T before dinner this evening

Well done head, have also weighed in this morning, another lb bites the dust. My next target is under 10st, haven't seen that in a long while.

well done headintheclouds slow but steady wins the race and all that. and yay for another lb prawn.

i'm so pleased this is working for us.

Weigh in Friday today. Have lost 2 lbs this week, which I'm happy about because it's TOM week and also because I no longer log my calories. So that's 57 lbs intotal (13 months) and 11 lbs in 10 weeks on 5:2 (with 16:8 thrown in).

Hey everyone. This is sutinder...I have changed my user name as its more appropriate. I'm having problems and was doing so well.... I need a kick up the bum... Since last weekend having over indulged I can't re focus. Help. I want to lose another 7 lbs. ICAN DO THIS

57lbs! wow that's over 4 stone! amazing bssh. well done you. how different do you feel/look/live?

BsshBossh that's what I ended up doing. I had grilled salmon with roast vege and potatas bravas with a few glasses of sangria and a red wine and NO DESSERT!! . It was lovely and I wasn't even jealous of the fish and chips and desserts (although I had a spoonful of each) I felt very virtuous! Unfortunately I snacked a little bit while make the family tea before I went out so I think I am probably still over my TDEE but hopefully not more that 150 cals.
Problem with fasting today is I have a teeny hangover and that always makes me hungry! Although I wouldn't mind not drinking tonight because of it.

Dotty that does sound doable and a roast is a great idea. I am quite used to feeding other people and not eating myself as have a toddler at home all day. I think Sunday it going to be the one.

Interesting about the except use on fast days. I want to start running again and Sunday seems a good day but I am a bit fearful of doing it on a fast day as it makes me so hungry!

Except use?? = exercise. Oops!

Well done on losses everybody :)

A minor one for me...shed another 100g to reach my mini-goal of 60kg before DP got home after 6 weeks away...he's back this time tomorrow so I just made it in time!

shan I exercise 2-3 times a week if time allows, but don't eat back my exercise calories unless I'm hungry enough to want to.

swallowed well, it's come off over a year, nice and steady, so I've had lots of time to get used to it. The biggest "wow" I get are from people who've not seen me in months then I realise how different ai must look!

Correction, I've lost 11 lbs in 7 weeks (not 10 weeks!).

Well done for everyone's losses!!! I totally second/third/fourth the dark chocolate recommendation. That's a habit I picked up when I did south beach a few years ago and now don't really like milk chocolate. Just one square of 85% will do me!

rocket I always exercise on fast days with no food inside me. I think it burns more fat as there is little or no glycogen to burn in a fasted state. That's what I think anyway. I have loads of energy and exercise really intensively on an empty stomach.

Need some encouraging stories from those with little to lose please...ive been doing this for 6 weeks now,and have only lost 2.5lbs, and 1 inch off my tummy. I am 5'8 and started at 10stone, so only wanted to lose about 7lbs. Like Mimi in the book, im not over weight, BMI is low but i could do with losing off my belly. I am very strict about the 500cals, eat my TDEE 1800 on feed days and exercise. At first i thought it will shift, but im starting to lose the motivation as everyone else has such good losses. I dont want to give up, but would love to hear from anyone else with little to lose thats not seeing it go.
Appreciate any advice guys :)

Raided my emergency stash of G&B 70% for a very rare chocolate craving yesterday. I blame the wine Another vote in favour of ditching the cheap sugary stuff for the high cocoa content. That way you know you're addressing the chocolate craving and not feeding a sugar addiction. And as I say, it was a very rare craving and that certainly has not always been the case!

I prefer exercising on an empty stomach - before breakfast or on a fast day - IME it actually curbs hunger pangs rather than increases them rocket. And you have the mental satisfaction of knowing it's more likely to be burning fat than glycogen! Like BsshBossh, no idea if that's exactly true but it helps me to think that way.

I broke my self-imposed ban of drinking on a week day last night, rather wishing I hadn't now - I'm such a light weight these days. Still, at least it means I'm less likely to drink tonight and I won't waste a saturday morning slightly hungover!

artemis17 Are you seeing this as a WOL or a quick fix? If so, at that rate, you'll be at your target weight by the summer... what's not to like?

The quicker losses are from people who would LOVE to be 10stone, let alone under that

ninu I have to admit I eat chocolate or ice cream most days. Not on my fast days though and I am eating more and more 80% chocolate. But I still like a small bowl of Ben & Jerry's most nights (or an Options hot chocolate on fast nights). I don't like excluding foods otherwise I feel deprived. The key for me, in order to continue to lose weight, has been to weigh/measure my portion of choc or ice cream and adjust my day's calories accordingly (no longer need to log calories now as I know what a 200 cal portion of cookies and cream ice cream looks like now).

artemis an inch off the waist in 6 weeks is amazing. Focus on that. Slow and steady wins the race. You won't see results in thelongterm if you give up after only a few months :)

BsshBossh That's very impressive control - I can't do it, has to be out right ban for me on stuff like ice cream, especially Ben&Jerry's or I just eat LOADS and usually in secret . But I do have issues with sugar addiction and accept this. I have to portion stuff like that to occasional days to keep the addiction at bay.

Ok that's my plan then. Sunday morning run and fasting. :) better go as DD want me to draw an egg rather urgently. Will check in Sunday. Good luck to anyone fasting today.

artemis I can relate to you I am exactly in the same boat. I haven't really shifted and am getting disheartened. But like everyone says we have to persevere.. I'm going to keep going. Fasting on Monday as off for a spa weekend for my friends bday which will involve lots of food and alcohol

Bssh and BVB i guess its just hearing how well everyone else is doing that not making much headway (even though im doing it all properly) can be a bit demoralising...i see it as a life long WOE, but do find the 2nd fast of the week harder recently so was hoping to drop to "maintenance" quite quickly. Ive never dieted watched what i eat before so know its a whole new ball game for me. Also although losing 7lb may not seem hard, its how you feel and if a bit of a spare tyre is there whatever the weight it does get you down. But anyway i shall stick at it, and keep being ispired by everyone.

Inlovewithchocolate glad im not the only "pouty" one, and yeah its hard isnt it when it doesnt seem to have the effect on us that it does on others..ho hum..
Have a great w/e away :)

well if you want the same effect as on others you'll need to pile on a couple of stone first swings and roundabouts. if you're not overweight then it is obviously hard to lose weight. those of us getting better results are doing so because our bodies have plenty to get rid of.

i think that flat tummy, perfection end of things is very hard to attain especially for women in their mid 30's and beyond realistically. i suspect diet probably isn't enough to achieve that and pretty intense body work needs to go into too - as in exercise, resistance training etc for most people. not those born naturally thin and lithe obviously (lucky buggers).

Thanks all for your messages. I was pondering doing 5:2 for a bit, but I think I'll stick to 4:3 for now as I think that way it's less important if I end up over TDEE on non-fast days, and I also have the option of calling a week 5:2 if RL gets in the way one fast day. I'm just going to try to get in the swing a bit rather than go for weight loss. As BVB pointed out, I'm a stone and a half lighter than I thought I'd be right now so I'm enjoying that at the moment instead of stressing too much about losing more weight.

I've been having fun unpacking my bedroom. I'd packed it all away so that my room could be used for guests while I was away. As I've unpacked all the bags and boxes of clothing I've tried on every item. I've already given away at least 4 dresses to taller friends (who look better in them than I did when I was that size). The best bit though is the contents of the Boxes Under The Bed. I did once (for a brief few weeks) in my adult life get down to my dream goal of 9 stone 4 and I've been all sizes in between. As a result I have many boxes of thin clothes under the bed, which I recently (well, about a year ago) sorted into categories like 'maybe in another half stone', 'need to lose a stone', 'gotta be under 10 stone' and 'no way unless I reach my goal weight'. Well I had something in the region of 5 or 6 boxes of clothes that were too small for me and now I have about 2 and a half to 3 boxes. Losing weight for me is like a shopping trip that doesn't cost any money cos the 'shop' is under my bed!

For any who are losing weight really slowly. I'd agree with those saying you need to think long term. Think of this as an adjustment to the way you eat food. A friend of mine has been doing 5:2 since some time in January. Both of us are the same in that when we don't watch what we're eating the weight slowly creeps on. So far on 5:2 she has lost a grand total of about 2lbs. Every week she reports 'another 0.2lb lost!' She'd love the loss to be faster, but also recognises that if she wasn't doing 5:2 the weight would be creeping just as slowly in the opposite direction, which is barely noticeable in the short term, but by the end of the summer that's the difference between having lost half a stone and having gained half a stone. That means she'll be a whole stone lighter than she would have been at the end of the summer just by chucking in a couple of fast days a week and relaxing about food the other 5 days!