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!

hmm .. after initial half a stone weight loss in the first three weeks I've now only crept down a pound or two in the last 3 weeks

am now 10st 6lbs at 5'7 so was already in the healthy BMI range

I've been religious about sticking to 500 cals or less on fast days and not bingeing at all on other days, so generally eating a lot less than I was so I'm quite pissed off the weight loss has slowed right down ...

am thinking about going to 4:3 ... good idea? or is it going to take a loooong time to get rid of the last stone I want to shed? (would be happy being around 9 and a half stone again)

Thanks for pointing me to that hint and tips thread, very useful, but I still have questions.

• I dont like tea or coffee, but am happy drinking juice (cordial with water)

• I dont like Salad and only really like peas and carrots when it come's to vegetables

• DH is a firm non-believer in any forms of dieting and believes if you want something have it. Its not like Im massively overweight, I only want to lose a stone and half. So I really rather not tell him what Im doing.

• Carbs are always eaten in our house, whether its pizza, pasta, bread or rice.

• Also on fasting days can I exercise so I can eat more?

• Do I have to go straight to 500 cals on fasting days or can I cut down certain things on 2 days a week (ie no breakfast, no hot choc, no snacks), but still eat lunch and dinner?

So with all that is this doable for me?

Lileth In your circumstances, I'd suggest going for the 16/8 version of intermittent fasting, which involves eating in an eight-hour window during the day and fasting for the other 16 (so, basically skipping breakfast). You could do this on weekdays without raising any eyebrows.

Thanks Fast So is that everyday then? IE only eating between 10AM and 6PM for example? Instead of lowering my calories for 2 days.

Interesting saf I had no idea. Glad pooch is safely home
basildon I have read others up thread have had similar than a big loss but have no experience of my own to offer. Lets hope our turn is next week. I'm sure somebody useful will come along soon, ditto lilleth

Lileth tell your OH, in no uncertain terms, this is not a diet!

It's a Way of Living - one of the side effects of which can be weight loss.

Lilleth Yes - if you search for 16/8 or Leangains you can read more about it. It was designed to be combined with an exercise regime, so might suit you as you are interested in doing that, too!

Hi everyone,
So I had my first fast day yesterday and I am happy to report that it went well! It was very bearable - I was drinking plenty of tea and squash throughout the day and in the evening had some tomato soup and half a naan and a salad, funniest thing is I had so much energy and I've never felt so clear-minded and sharp having said that I look forward to my chocolate today!
I want to weigh my self once weekly ( every Thursday) so I don't get frustrated by the natural fluctuations of my body. Also I've changed my fast days to Sundays and Wednesdays as they are my least lazy and at home days.

One question...what is the average weekly weight loss with this diet?

Shan

shankaron It appears to be 1-2lbs.

don't think there is a relevant average really - it depends how overweight you are for one thing (people with a lot to lose tending to lose more than those with little) and for many of us it seems to vary from week to week. so for example i've lost 12lbs in 6 weeks but it hasn't been at 2lb pw - some weeks i've lost a lot some weeks next to nothing or even back up a bit on the week before.

Hi all eating day today for me and boy have been I eating!! Occupational hazard I suppose!
Working today doing my Saturday cooking classes and feels like all I've done is eat eat eat! Really hard to resist tasting today and the smell of fresh bread was just too much! Having curry tonight too!
Well done on all the great losses think mine has slowed abit too after my initial loss. DH is still doing great and as lost 8lb in 4 weeks.

Saf... Glad dog is ok, know what you mean about the tonic I too noticed that. I went to waitrose yesterday and bought a bottle of Bombay Safire think I may open it very soon and join you in a large G&T!

Hi greenfig not sure yet - it depends on my work schedule. I work in multiple locations and one in particular is my favourite in fast terms. Another is fantastic for exercise (I always exceed my 10000 stps) another is a nightmare due to hotel food (and ) and working fom home means a constant supply of veggie soup/stew/curry.

What I do think now is that I should be able to lose, no matter where I am, if I keep hold of the awareness I've built up. I will try to do ADF and as a rule will skip breakfast - but it will be impossible to have a regular pattern in the next few months as my life is not regular .

I'm not in a hurry - happy to go down slowly - wherever I get to also has to be sustainable!

Lilleth the 16/8 that fast feeder mentioed is another form of IF but it is not 5:2. For 5:2 you can definitely exercise on fast days but you do not get to eat your calories back. You don't have to jump straight in at 500 cals. Start off at 800 if you like to ease your way into it. As for your OH get him to watch the documentary and tell him you don't want to lose weight you want to live longer.

Veg and salads aren't essential but they can be really tasty. Check out the recipe thread for ideas.

Hi all, eating day today and I went to supermarket to get a treat to go along with watching the rugby. Looked at the biscuits , looked at the cakes, looked at the puddings and came back with ----ripe mangoes ! How things are changing.

  My name gives bit of a clue as to who  we want to win here.

ELR out of curiosity how much did the bombay cost you? my local shop was selling 70cl bottles at £14.99 but i appear to have had the last of them. they have 1L at £22.99 which isn't such a bargain as the 75cls but i suspect is still cheap.

i'm afraid i've gotten quite a taste for gin today - still less calories in a few g&ts than chocolate.

mehefin i'm experiencing the same. wandered around the shop today looking at it all, noted ben and jerry's was on offer at £3, ummed ahhed and came away with a small bar of chocolate that the shopkeeper talked me into that i've put away in case i want it later but actually i doubt i will. bizarre

Lileth

I dont like tea or coffee, but am happy drinking juice (cordial with water)
Try and make sure the cordial is sugarfree as you don't want the sugar calories to take you out of the fast. Better yet, just drink water or fizzy water or herbal tea as sweeteners are not good for your health.

I dont like Salad and only really like peas and carrots when it come's to vegetables
So don't eat salad, and only eat peas and carrots :) But I think you'll find that fasting gradually changes your taste buds. I've found myself craving the taste of fruit and vegetables over sweets and chocolates. As you're fasting, take a multi vitamin, especially on fast days, as it's important to get good nutrition.

DH is a firm non-believer in any forms of dieting and believes if you want something have it. Its not like Im massively overweight, I only want to lose a stone and half. So I really rather not tell him what Im doing
So don't tell DH :) And if he mocks you once he finds out, ignore him smugly as you will be looking sleeker!

Carbs are always eaten in our house, whether its pizza, pasta, bread or rice
You can eat carbs, just calorie count them on fast days.

Also on fasting days can I exercise so I can eat more?
No. You don't eat back exercise calories. Keep it simple - 500 cals on fast days whether you exercise or not. I exercise on fast days but stick to 500 cals with no impact on my energy levels. Remember to drink loads of water.

Do I have to go straight to 500 cals on fasting days or can I cut down certain things on 2 days a week (ie no breakfast, no hot choc, no snacks), but still eat lunch and dinner?
Yes, you can ease yourself into it. But always aim to eventually reach max 500 cals a fast day.

So with all that is this doable for me?
Yes :)

It was £17.50 for a 70cl bottle it had £3.50 off so usually £22 but that's waitrose for you!

i know elr but i'm really impressed that my little corner shop is offering way under supermarkets at standard i like it because it makes the good stuff barely more expensive than the bog standard. i'd find it hard to justify otherwise.

i'm lost on the husband thinking if you want something 'just have it' -so you're meant to just decide to be a stone and a half lighter but not actually do anything to make it happen?

also to be frank who cares what he thinks? it's your body.

Thanks BsshBossh

Try and make sure the cordial is sugarfree as you don't want the sugar calories to take you out of the fast. Better yet, just drink water or fizzy water or herbal tea as sweeteners are not good for your health.
Tried Herbal tea before, couldn't really get into it. I do keep trying tea and drink it for a few days, but soon go back to hot chocolate. The main reason is because Im so bloody cold all the time and it saves heating. I suppose for 2 days a week I could manage tea.

I dont like Salad and only really like peas and carrots when it come's to vegetables
So don't eat salad, and only eat peas and carrots smile But I think you'll find that fasting gradually changes your taste buds. I've found myself craving the taste of fruit and vegetables over sweets and chocolates. As you're fasting, take a multi vitamin, especially on fast days, as it's important to get good nutrition.
Thats good to know, so that after a while I might actually crave them anyway. I am training myself to like Broccoli, then I will move onto other veg. Its mainly the texture for me. Carrots Im not that fond of, but have managed to be ok eating them for years so will carry on.

DH is a firm non-believer in any forms of dieting and believes if you want something have it. Its not like Im massively overweight, I only want to lose a stone and half. So I really rather not tell him what Im doing
So don't tell DH smile And if he mocks you once he finds out, ignore him smugly as you will be looking sleeker!
Will be OK as long as he doesn't ask why Im not eating breakfast. Ive only just realised that actually eating breakfast might not be a great idea for me.

^Carbs are always eaten in our house, whether its pizza, pasta, bread or rice&
You can eat carbs, just calorie count them on fast days.
Good, will do.

Also on fasting days can I exercise so I can eat more?
No. You don't eat back exercise calories. Keep it simple - 500 cals on fast days whether you exercise or not. I exercise on fast days but stick to 500 cals with no impact on my energy levels. Remember to drink loads of water
Poo, but good to hear about having no impact on energy levels

Do I have to go straight to 500 cals on fasting days or can I cut down certain things on 2 days a week (ie no breakfast, no hot choc, no snacks), but still eat lunch and dinner?
Yes, you can ease yourself into it. But always aim to eventually reach max 500 cals a fast day.
I will do that then.

So now I feel like I can do it, I think 5:2 might be easier than 16:8 as I often have something later on and to accommodate I dont think I will be able to go till 2 without eating at all as DD2 likes to get us up at 6AM. Of course I can not eat on a night, but then DH will be wondering why every night and like I said Id rather not tell him as that would make it so much easier.

ATM Mondays and Thursdays will be easiest for me I think.

Guys, does anyone fast the way I fast?

Basically I go from a 9pm supper till 8pm the next day with zero calories, then have my 500 cals. So basically 23 hours without any food.

But all I seem to read on here is people having small meals often, which doesn't 'give the body a break' as the wonderful MM recommends.

Thoughts?

Best of luck Lilleth. Loads of posters on this thread fast Mondays and Thursdays so you'll get alot of support on those days if you post here.

Swallowed He doesn't see why I want to lose any weight. Im a size 14/16 with a BMI of 27 so not obese. If I say for health reason's he just says so they say. He thinks that you are what you are and unless its dangerous that you should just get on with it. He's very much if you want to eat something then eat it, not starve yourself just because society thinks you should be thinner.

Even though if I told him, he wouldn't say anything and would let me get on with it, its just much easier to not tell him.