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

I think there is a mental/cultural block to feeling hungry, but once you get over this, it is fine to be hungry. It's really not a problem.

In the scheme of human existence, living on 500 calls twice a week, and 1800+++ the other five days is a pure feast of indulgence.

The no snacking concept is not part of the "official" Moseley/Harrison 5:2 books but some of us who have been fasting for a while have found no snacking between meals an obvious extension of intermittent fasting. It makes sense (to some of us) that if we can fast for extended periods of time on fast days - giving our digestive system an extended break, not allowing insulin to constantly spike, allowing the body energy for cellular repair - then why not extend that to non-fast days too? Not snacking between meals is the best way to give digestion/insulin a break on non-fast days. 5 hours is the average break between meals for me. I do eat a little more for my main meals now (not too much more though) and I am still maintaining my goal weight doing this.

Here are some interesting links about snacking:

www.quickanddirtytips.com/static/nutrition-diva-snacks.pdf (PDF link)

lifespa.com/dangers-of-frequent-eating/

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

I'm fasting today - but tomorrow??! Sounds like my kind of food.

I agree with the people who say that this is your WOL and your rules. If you're a snacker, snack away (on feed days only, obv), just be mindful that you're not snacking yourself way over calories. Dates and Brazil nuts are pretty cheeky for the hidden cals and sugar - making out like they are super-healthy then sneaking it all in!

The problem with snacking, like all disordered eating, is when you are no longer in control. So your 3 Medjool dates at 75 cal become a packet at 500cal, your Brazil nuts become a whole packet in a sitting at some ungodly amount of calories. Or your square of chocolate becomes a full on Dairy Milk binge.

It's all about control. How you choose to enforce that control is up to you - personally I snack away and log my calories via MFP. TP chooses not to snack, others do other things.