Fasting ~ 5:2 ~ 4:3 ~ 16:8 ~ ADF = why it works

[Talkinpeace]

Simple
You run a serious calorie deficit on a couple of days a week that you do not make up on the other days
BUT
the secret
NO SNACKING
and
eat no more than 25% over your TDEE on any day
(cos we are all restrained all week - aren't we !!)

It IS that simple
enjoy the Friday Wine

Great advice from someone who's been doing this since the start and who is an inspiration to us all with her success and dedication to the fasting cause .. Definately worth bumping

I am just starting this diet.

What is TDEE?

Also I have only read about 5:2, but wondered whether 4:3 is ok to do?

And, sorry, No snacking? On which days? The fast days? And if on the normal days, why not?

OK, I just found the thread that explains this all, so thank youx

I thought there were other reasons like changing your metabolic rate and creating new cells? I don't think it is simple as calorie defecit. There are underlying scientific reasons to do with the way the body processes change after a long fast.

If I could give up snacking I wouldn't need to go on any kind of diet.

Really not sure on giving this a go,is it better to seriously suffer on 2days to really enjoy the other 5 or just have a little enjoyment in every day? Only tried it for one week but dread the fast days :(

I have been doing 5:2 since end of January and have so far lost 20lbs. It's the longest time I have ever sustained a weight loss way of eating. I found the first few fast days tough. I started by missing breakfast and then having a lunch of around 200 cals around 1pm, then 300 cals for a meal in the evening. As my fast days are when I am at work I found myself distracted enough to drop lunch, drinking plenty of water and black coffee though. I now have a 500 cal meal in the evening so fast for around 24 hours.

I don't dread the fast days, I like the fact that I can eat well for 5 days. You can't go mad on your non fast days but you find that your stomach shrinks and you can't eat as much as you used to anyway. Other things that I have found work for me regarding portion control, eat slowly and don't eat whilst you are watching tv etc, if you distract yourself from the eating you will keep eating until you get past the point of full.

There's some very good support threads on here with many who have lost amazing amounts of weight, the common factor seems to be the ability to keep at it. When I decide I have lost enough weight, I will move to 6:1 to maintain.

I really do recommend giving it another go.

I love my fast days and actively look forward to them : I love the calarity of mind during a fast

ophelia
fasting does affect the way your metabolism works
but if you are slim, fasting should not make you lose more weight
but it DOES impact on many other metabolic systems
generally for the better

Ilovetea
fasting days are not suffering. they are just normal days not broken up with meals

Please could you answer a couple of questions - I'm starting tomorrow!

1. Is the no snacking on the non fast days?
2. Do you eat bigger meals to make sure that you don't snack if so?

NOBODY EVER NEEDS TO SNACK
Its a myth set about by the food industry

Two or three small meals a day is all that anybody (other than an athlete) needs.

So no, I do not eat bigger meals.
I eat less and stay at size 8/10

oh ffs talkinpeace those of us who are habitual snackers don't do it because the food industry tells us to. We do it for any number of reasons - because we are bored; for comfort eating; or just because we fancy a biscuit.

And if we had as much self-control as you do I expect we'd all be a perfect size 8/10 as well. It must be great being you.

Merguez
Sorry I upset you but if you are a "habitual snacker" it is because you've fallen for the adverts

you do not need snacks
if you are happy being a lard arse, stick with them

if you want to be happy and healthy and well into your old age
ditch them

snacks have no benefit for the human body - in fact snacking has significant harm

cross that rubicon and healthy weight and therefore health beckon

How fucking rude are you!!

if you are a "habitual snacker" it is because you've fallen for the adverts

No it isn't.

I am vegetarian, virtually vegan and the stuff I snack on is not advertised.

Anyone care for an organic medjool date or a few brazil nuts?

Oh I don't know I'm a habitual snacker too. Snacking is not the problem. I'm a size 6/8 and have lots of snacks plus normal meals. I am very active however and hardly eat any processed food.

It's not all about snacking.

I'm not a lard arse either (what an offensive term).

I'm about half a stone heavier than I'd like to be.

Is this supposed to be like a support thread?

I don't snack! I eat 3 meals a day. I am a size 16. That worked well for me then...

The reason I initially asked why the no snacking is due to the fact I have been advised to snack in order to have smaller portions at meal times. I was hoping you'd be able to back up your claims with some scientific evidence rather than just abuse snackers...

And yes, I thought this was supposed to be supportive too...

Come and join us on the main thread. We are generally very supportive. TIP has a thing about snacking. You get used to her. It is nothing to do with the 5:2 principle. If you don't agree with it just ignore it.

opinionated?
moi?

If you are serious about losing weight, you won't snack. If you are snacking because of boredom, you have to develop different strategies to relieve boredom, eg exercise, taking the dog for a walk, cleaning your windows - anything really.

Don't buy snack foods. No one is forcing you. If your DH is buying snack foods, ask him to support you and not do so.

If you really, really need to snack, plan in advance for healthy snacks, such as carrot sticks (prepare them and store in a ziplock bag).

If you think you are entitled to a biscuit whenever you want, you are not committed to your new way of eating.

I remember when I was on WW several years ago. I think I was allowed 24 points. I remember being at a coffee morning where the biscuits were custard creams. I checked them out and they turned out to be 2 or 3 points each. Given that it is normal to have two biscuits in the course of a 1-2 hour coffee morning, is it sensible to use up 20% of your daily allowance on two sad, budget biscuits? No, of course not!

I think 500 calories, twice a week, is very manageable once you have broken your dependency on cheap carbs. Eating around your TDEE on the other five days is very achievable when you ration the carbs. You really won't have the cravings to over-eat in a normal day-to-day situation.

ThisWayForCrazy if you want some science re snacking, I read an article in a health magazine a while back, I don't still have it to quote from but it went along these lines.

A study was done where two groups had the same amount of calories per day, one group had just 3 meals, the other group had meals and snacks. The group that had no snacks lost more weight. It's something to do with insulin levels if iirc.

Interesting extra thing about snacking.

Fat people who snack tend to eat meals as well.
Thin people who snack have meals that fat people would consider a snack.

Getting down to a few regular eating times is a really easy way to control calories in.

I'm finding it easier to not snack now I have got used to feeling hungry on fast days. I can now push through hunger until my next meal in the same was that on FDs I push through.