5:2 Diet thread! Number 17- ready for Spring! Any day now!

[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!

Oh dear went away for the weekend and have gained 5Ibs! I did drink a lot but didn't feel like I binged on food, I suppose it was very rich food though. I feel uncomfortably enormous

Hello

I'm a total newbie looking to join you.
Did first fasting day on Saturday, and have read most of Moseley/Mimi's book. Based on only one day I think I could follow this regime, I had one minor panicky nauseous moment in the middle of the day, then identified the feeling as hunger, drank a herbal tea and was fine. After that i just embraced the hunger pains and enjoyed the freedom and the reduced washing up! I even had done a 6k run jog (rare) in the morning so was quite impressed I got through the day. And woke up Sunday with not much appetite (though it soon came back in time for a massive roast lunch!)

I think I get it but I have a few questions:

1. Fasting for 24 hours (assuming fasting includes a 500 cal intake) is not exactly the same as not eating between, say, Tues night and Thurs morning (36 hours), so what do most of you do/recommend?
2. I'm doing an online food shop at the moment so please let me know if you have any tips for what to order in to help on fasting days! So far I have added miso soup and bouillon for savoury hot drinks... (plus lots of fruit/veg etc).

BTW I would like to lose about 10 pounds, ideally before the summer is over.
So far these threads have been really inspirational and helpful, so thank you.
x

bumble, most of us treat a fast day as an entire calender day with only 500 cals in it (preferably, for health benefits, as late into that day as possible).
So, yes, technically it's 36hrs but that does include two lots of sleep
My tip for fast days - protein filled dinners, I've tended to eat lots of lentils / chickpeas in mine alongside a fish / chicken based main dish and veggies. So.......... roasted fish on a tomato chickpea sauce for example. Or a butternut squash and lentil curry. Or a Moroccan chicken and chickpea stew etc etc. Avoid carbs on fast days - too may cals for too little food! And drink lots and lots of water.
Good luck!

Hi ladies,

Can I join you? I have a lot more to lose than most people on here by the looks of what I have read. I am 5ft 3 and 14 stone and would ideally like to be 9st. I have a wedding in just over 5 months that I am a bridesmaid at so would like to lose as much as I can by then (23 weeks from now I think). Today is my first fast day and I had 2 scrambled eggs and a slice of wholemeal toast from breakfast, dinner will be half a quorn cottage pie with veg. This is the time of day when I am at my hungriest and I am currently bloody starving! I will eat dinner in an hour or so I think and hopefully I won't be too hungry at bedtime. My TDEE is about 2000 cals but I think I have eaten pretty well at 1500-1600 - is it ok to do this or should I eat the full 2000?

How much weight are people averaging per month in loss? I would be very happy if I could lose 10lbs a month but would that be unlikely?

Welcome Bumble. I've just discovered a New Covent Garden soup called Souper Greens that's only 180 cals for the entire carton. Very yummy with black pepper ground on top and very filling. I think M&S do something similar.

I think most people here do up to 24 hours (some do 16 hrs, some 20, some make it to a full 24 hours) before they eat their 500 cals but you can do 36 hours if you want, I'm sure. From what I've read, 36 hours won't negatively affect your metabolism.

Welcome AngryFeet. I think the average loss is 1lb a week. This isn't a quick loss WOE. You can eat less than your TDEE and eat more than it (proportionately) on more social days eg weekends. That's what I tend to do. The calorie deficit comes from the two fast days. Just don't over- or under-eat consistently.

Hello Angryfeet! There are people on here with as much to lose and plenty who have lost as much as you want to :) The average loss seems to work out at 1lb a week but with some weeks/months losing loads and other weeks losing nothing at all - no rhyme or reason as to why this is and can be exasperating if you're looking for quick results. However, do measure yourself now (waist, hips, thighs, arms) as people often find they lose inches even when they don't lose weight. I wish I'd taken measurements before I'd started out.

Lots of people have found that having breakfast 'unlocks' hunger so we try and eat as late as possible - personally I usually have a small lunch and a slightly bigger dinner, others eat all their calories at dinner so as to go to bed with a full stomach. Lots of people avoid carbs on fast days and go for a mixture of proteins or pulses and veggies.

The TDEE is just a guide, if you feel you're eating well at 1600 then eat that and then you know you've got 'spare' calories over the week to indulge a bit when you need to. I don't calorie count at all. Some people do because they need to relearn what a normal day's eating looks like after years of dieting!

If you are looking for quicker results you might consider 4:3 - ie 3 fast days a week. This way of eating isn't a quick fix though but you won't feel deprived and you will be glowing, and you may want to do it forever!

twinmama There's been a lot of that about this week - must be a post-easter hangover or something It's probably all water weight so don't worry too much.

just checking in. fast day today and i haven't had any calories yet. nearly 21hrs now. day one of no sugar - fasting anyway so makes no difference as yet.

keep going monday fasters

Hi bumble and welcome, you are correct in your assessment of in 5:2 terms a day is not 24 hours, although really if you consider that monday= normal eating, Tuesday=fasting (incl 500cals) wed = normal eating, then it is, but becasue we aim for the ideal of 16 hours before eating anything, we start calculating from when we last ate on Monday, but really, Monday is just a normal day, although you may not want to eat too late in the evening or snack after dinner, if you would normally do so, but the bliss of this WOE is that it is entirely flexible and you really have to work out what works best for you. There is no specific prescription that works for all, some prefer breakfast, some preffer supper, some prefer to spread teh cals and some pefer to eat in one go.

we are all different, but there are plenty of people on here to support you, whichever way you choose to go.

hi and welcome also to angryfeet does sound like you are setting yourself a high target, but i would think achievable depending on how often you fast, many people with more weight to lose found that 4:3 or ADF worked better, and some will depend on whether you have been increasing weight, or have just simply maintained at the 14 stone for a long time? if you've maintained then your assessment of knowing what amount of calories you can consume to maintain will stand you in goodstead, but if you have been gaining weight then you will probably need to do more than 2 fasts or be more careful about what you consume on non fast days.

again as everyone is different you need to work out what works best for you. I lost 12 pounds initially very easily, but then got a bit lazy as I didn't really feel I needed to lose lots more (luckily) so although I have continued 5:2ing I have increased what i eat on non fast days, this means maintenance, which is ok, but no more loss, after a few months of this I am now thinking I need to step up, by either increasing my fast days to 4:3 (difficult to fit in around children and work for me) or get a bit stricter on my non fast days (preferred option)

also if you are at your hungriest later in the day, then I would try skipping breakfast (and try and skip bread altogether) and go as long as you can without eating anything, then have a lateish lunch and then dinner. Eggs are good, but try hardboiling and mixing with a load of salad veg to fill you up, or have for dinner as an omlette with courgettes or mushrooms?

good luck anyway, the wedding sounds like a great target to set yourself!

Thanks for the soup ideas BashBossh

That's exactly what I need, some ready to eat meals in case I don't have time to cook from scratch of fast days.

And thanks Dotty, I've added lots of fish to my shopping (and tinned fish so there is literally no excuse)

bumble also Sainsburys do a really yummy chicken arrabbiatta meal soup in their fresh soups section, only 230 cals for whole carton, fillling as it has orzo pasta in as well as chicken and nice and spicy. I agree with bash about the souper greens and also the covent garden broccoli and stilton is filling and only 240cals for whole carton.

Bumblebzz prawns are good too - low calorie protein. If you were having a Glorious Thai soup (for example) you could chuck in a handful of frozen prawns at the end of cooking to make it extra glorious!

I like Sainsbury's Chicken Arrabiata Meal soup too, very filling and satisfying.

How are the other sugar-frees going today? Holding up ok? I've eaten a lot of cashew nuts.

ha ha mocnk! We sounds like advertisers for that soup now. I can't even eat it this week as it's sugar and pasta in it. Probably why I'm thinking about it .

more new people.
Love it :-)

ARGH! I've decided to go 2pm-2pm for my fasting time.

Am a teacher so decided that if I did an entire full day then life would just be really miserable. First day back today after the hols, I'm tired and I'm really headachey! Going to be strong!

Have also just realised that this means that tonight I'll have my cannelini beans and tuna lo calorie dinner, then breakfast fast style (going for a grapefruit and hard boiled egg combo...not faffing about with omlettes at 6:30 in the morning) and then will have some carrots at lunchtime as it'll be before 2pm so I'll still be "fasting". So then I'm not going to eat normally until my evevning meal tomorrow. How on earth am I going to survive? That's like 30 hours! I really didn't think this through did I!

Am I being completely ridiculous?

jubba honestly? A bit.

I'll say why- I think you're saying it'll be more difficult because you're a teacher. However, you'll have fasted since 2pm the previous day, having a very low cal dinner and breakfast, I'd actually think the second half of your "fast day" would be very difficult.

If you did from waking up to going to bed, your work day would only be minimally disturbed. Your late afternoon/ evening might be tough, but your work day would still be following a day where you had a full dinner etc.

Personally, I prefer fasting for a traditional day, from waking up until going to bed (and by default, as I'm asleep, I am fasting until the next morning).

But, it's up to you really, we're all doing it differently. :)

Hi to bumblebzz and angryfeet

Hello Talkin, how are you enjoying your back to reality fast?

akarucker, I dont recall being ultra strict, infact was invited to dinner the day after my first fast, and my friend had made rice pudding, had a couple of bowls of that. I also remember being on a long walk with a friend who found a mars bar in her bag and we shared it. But that was it if I remember correctly. Despite having a sweet tooth, Ive always prefered a savoury breakfast, but then as soon as its eaten , the sweet tooth wakes up. If I had frosties in the house they'd be troffed next! I think your branflakes and strawberries sounds nice, but could be a bit high in sugar so maybe try porridge and strawberries/blueberries? Im very interested in the effects of insulin as I reckon I was on the way to diabetes and possible cancer before I discovered this WOE. Usually when Im on a diet Im looking to incorporate as much chocolate/biscuits into it as I can, infact thats probably what drew me to this woe, never expected to become so virtuous in such a short space of time. I do still eat sweet stuff, just nowhere , nowhere, near the same amount. Still drink too, but cant take my ale these days. Any way enough of my rambling on, how is your reduced sugar zone going?

I'm about 5 weeks into this woe, and on a fast day. Am finding it really, really hard today.

I did a mini fast on Saturday and felt euphoric for most of the day! Our bodies are strange things....

Re Going Sugar Free - congrats to you all for doing this. I spent last year sugar free and haven't really gone back to it. However, I know that all it takes is a mini mars bar, and my internal 'switch' flicks, and I can eat the whole bag without even registering it.

Sugar is REALLY addictive. Read labels on food as its in a whole host of stuff you wouldn't realise. Bread, canned stuff, even oatcakes! (Choose Nairns as they don't add it) You'll be surprised at what the maufacturers put into our stuff.

Be careful with fruit - stick to berries, pears. Don't touch dried fruit.

For snacks, eat oatcakes with peanut butter or a bit of cottage cheese.

For treats - get yourself a new magazine instead of something to eat.

Good luck!

Peplum
hungry now because I last ate at 3pm yesterday - tub of soup beckons in about 40 minutes.
but its good to be back on track

Blue

NO SNACKING : its the only way !

peplum glad to hear you weren't immensely strict on your no sugar detox. I really don't think I can give up all sugar 100%, even for only two weeks. But, I think I can cut out the chocolate, biccies, sweets, pudd etc for two weeks. I mean, that in itself would be an achievement. I have at least Choc on every eating day.

So today was day one (well, day two if you include yesterday's fast) of cutting it out. I did have food with sugar in it (bran flakes, some bread at lunch, pasta sauce at dinner), BUT, I did not have any of the usual sugary crap I would usually have. Yay me...night is young, but once I've done one day, I'll realise that another will be possible (much like the first time you fast).

All I want to do is reach the stage that my mind is not preoccupied with (primarily) chocolate. That will help my weight loss so much!

Hope everyone's first day of no sugar went well. bvb saf??

still haven't eaten.....

Oh applegate meant to say hi to you, I work nights too. I tend to fast the other way round to Mehefin, on my last shift eat at about 12:30/1 am, then nothing until about 8pm, then nothing until 1am the next day, but its took me few weeks to build up to the long gaps. I used to eat loads on nights, always chocolate,crisps and biscuits, now hardly eat. I definately need that midnight feast though. Im working on trying Mehefin's method for the first night, then Im fasting while being paid, . I like to have a fast on one of my days off, to get stuff done round the house too. Its weird how you end up enjoying fasting if you get the "setting" right.

jubba I could not teach kids and do a 2pm to 2pm. Good on you if you can, but dont fret if you cant!

x posted - well done aka - you can do it. the real test for me will be tomorrow when i'm not fasting.

beginning to get a bit of a headache now - will be 24hrs at 8pm. will make it to 8 then see how i feel.

All good here aka staying strong :)