The 5:2 Thread number 21! Soaking up the Sunshine

[BetsyBell]

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.

NFD = Non fast day

Michael Mosley has a 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. (I highly recommend this for an overview)

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!

I have ALL her DVD's Likeah - in fact did nearly threw a tantrum when I didn't find the Intense one in my christmas present - me to dh "I can't understand, I've been hinting for weeks, you could have pre-ordered"
Hightailed it to shops in new year and HIIT it for a few weeks. I love the 5 section one too, can't remember exact title now. About 2 months ago, I did the whole DVD one weekend. 2+ hours, well... Had to work from home as couldn't walk the next day! Death by Davina

JB30 have often thought if I ever clocked her in the street, without thinking I'd say hiya to her like I know her! She's in my living room a lot haha! I do love Jillian Michaels too. Give her a go if you haven't already. Let me know if you want a recommendation
Looking forward to fasting tomorrow. Have enjoyed another indulgent weekend but have combined it with plenty of exercise.

Biggest loser fan for years - Jillian shares some shelf space with my girl D! Did you see the program she did, oh flip cant remember the name but it was a little on the lines of obese, a year to change your life? It was brilliant! Oh my, just remembered Jessie pavelka [sp] I'd be nearly tempted to go to air lifting out the house size if he'd move in with me for 3 months!
Just bought the other IF book someone mentioned - reckon I'm saving money even with my 5:2 kindle book obsession. Spent 100's over the years on WW mags, not to mention all the money in classes. So far, v enjoyable and interesting for 99p

Hello hello hello, I've just had a quick read whilst at work. Am fasting today, on the advice of other posters am trying to just eat an evening meal rather than two small meals.

For the stats, I started this on 22 May at 62.1kg, now 59.2kg so in less than a month I've dropped almost 3kgs. I'm a short arse at 5' 3" and would like to be 55kgs. I have upped my exercise rate (just walking the dog) and been more mindful of what I'm eating. Am not being overly conscious of sticking to TDEE on NFDs.

I'm really happy with this woe.

Hello again.

Thanks to sotired and pmpcat for the guardian article, kept me amused for ages on a night shift. That Grace Dent article about breakfast is funny.

Back at work and back on the 5:2 wagon. Did 6:1 and a couple of mini-fasts while off, just enjoying a break from work, nice weather and time with friends and family. Have eaten and drunk loads, but not put on, so pleased with that.

Saf you seem to be up and about quick. How did your fast go?

itsaboatjack what are you doing now you've finished the 30 day squat challenge? In awe of that. Managed a measly 75, but I try and do 50 whenever I hear daftpunk Get Lucky on the radio. It's got a good squatting rhythm.

Hi to the local lassess hurricane and ceebeegeebies, we are so close! Where do you like to go running hurricane, do you need trail shoes?
Cb, I mentioned last week that my spots were much better, since then Ive had a chin breakout! Could be the general deterioration in NFDs from healthy and lower alcohol to...erm, attending an all you can eat buffet in my own kitchen.

my fast went fantastically. post fast and another bowel movement thank god (sorry to go on but i was suffering so much after all those drugs) - 10.3.8 this morning

i think it's for real because i still feel a bit backed up and not back to normal bloating wise. i may see below 10st in time for my holiday after all.

can also recommend doing a fast day with just a whole can of sweetcorn with butter in the evening for those who've been finding themselves constipated. that is some serious fibre and so it is very filling and good to give the bowels a hand.

very pleased with my weigh in

saf a great weigh in. Well done!

Hooray saf

Not joining you Monday fasters today...after 2 weeks staying the same, I have magically lost 2lbs this week, taking me to 8st 5 even though my original target was 8st 10 and definitely don't need to fast. In fact, I may spend rather a lot of time hovering around the biscuit tin at work (in between torturing 5 year olds with the phonics test, grrr)

Just broken my Sunday fast with Vogel toast topped with marmite, avocado, tomato and pepper SO GOOD

Yesterday's fast and run has sorted out last week's excesses in one fail swoop. Was half thinking about fasting today as well but the breakfast combo above popped into my mind and I couldn't shift it. I will have a light day though or I'll just be eating more leftover party food [strengthens resolve]

Great weigh-in saf, you seem to be recovering well.

Have a good day Monday fasters :)

Well done saf! Pondering a fast day here. Very tired after a big weekend but will give it a go.

Very quick question for people who are much better at this than me!

Just looked at my diary and realised I've only really left my self one day this week suitable for fasting - I'm away at the weekend and it's not fair on my host to mess up their meal plans, I'm travelling a lot and have to eat otherwise it exacerbates my travel sickness and I've booked in a load of fitness classes that I just can't do on an empty stomach.

Would it be possible to just to 6:1 this week? Would I be able to maintain until next week when I can get back on the wagon properly? I'm planning to eat a fair way below my TDEE on a couple of days so hopefully will end up with an overall deficit. If I haven't lost anything this week it's not the end of the world, just don't want to put on!

Thanks!

Well done saf, do you have Metamucil in the UK? It's a high fibre drink - gets things moving like no ones business .

I've just had a main meal after my day of fasting. I'm really not sure about a whole day fast, particularly while at work - I've been a big jelly head vaguer all day. Also madly grumpy. Not good really.

PearlyGrey 6:1 sounds fine - you've obv thought about it, and will be mindful on your NFDs.

Argh, had planned today to be my first proper 5:2 fast in 2 weeks and failed at the first hurdle by having breakfast. I feel much better but will now resolve to not eat until tomorrow morning (perhaps a 10 cal jelly and low cal hot chocolate before bed).

I'm maintaining but have definitely slackened off the fasts. I'm still maintaining my 5 stones weight loss with 16:8 days and no snacking whatsoever on week days but I still want the health benefits of 24 hour fasts.

Hi pearly, yes that's fine, with your fitness classes you might still lose. Relax, its only a week, plus you can look back and know you enjoyed yourself, that's what keeps you going through the tougher times.

Thanks peplum and crystal - good to know, thought I'd probably be ok but Summer holidays are looming so getting a bit jittery about keeping up what I've lost!

Summer hols are indeed looming. I think 6:1 will be the saviour then too, with the odd minifast when busy. I wonder if a few weeks of 6:1, then reverting to 5:2 will keep the old metabolism guessing.

emilythornesbf are you on holiday now?

hi bsshbossh, hope it works out, have tried that myself when Ive eaten earlier in the day. Its really hard, I caved, then ate like it was my last day on earth. If you manage it, let us know how!

peplum for me i find that kind of thing has helped - like when i've had breaks the fasts have gone back to being really effective when i've returned for example.

crystal - haven't heard of it but have googled and it appears you can get it here - thanks for the tip

thanks for the well done's - didn't really do anything mind you.

End of a successful fast day here, too. Was a bit worried about this one, since last week was basically a total free-for-all with 7 days off fasting and far too much wine, but it was easy. Zero cals until a skim latte at 4pm because I was FREEZING, then chicken and lentil soup for dinner. Bit hungry again now, tbh, trying to decide whether to spend my remaining 150 cals or not bother.

Crystal that's a good result. I've gone from 64 to 61 in six weeks, which isn't as fast as I'd hoped, but as long as it keeps up I'm happy enough with that. And FWIW, I'm trying for 57kg, so we're clearly twins-minus-two-kilos!

SAF I know this is going to sound creepy and odd, but I can't help being envious at the idea that you can just poo away five or six pounds like that. If only weight loss was always so easy!

(i know being bloated and blech isn't actually easy, obviously)

Postmanpatscat, you clearly need a week of chocolate and no more running, lady.

OH what to do? Normally I fast Mon, Wed and fri which works well for me....however yesterday because it was a manic day I only had approx 900 calories......so do I fast today or should I try :) and eat a bit more today?......I don't want my body to go into starvation mode.....I have run 2 miles and also walked for 1.5 hours with the dog already today...
Any suggestions?
Thank you

perlygrey have you tried to do you fitness class on a fast day? How long have you been doing 5:2?

In the first couple of weeks you may find exercise difficult but after that there should be no problem. Many of us exercise on fast days, and even find it better than on feed days. I would never fit in fasts if I had to work around exercise as well as social and family commitments.

Try it. If you prefer have a day that is at 800 on the day you exercise, it would be better than not fasting at all and then see how you get on. You might be surprised.

jnq how do you feel? I would be tempted to stick to your routine and fast today unless you feel unwell. Just make sure you eat properly tomorrow. Starvation mode is a bit of a myth, but keeping a good difference between fast and feed days does seem to keep the weightloss going.

Hello everyone. I was down another kilo today so that's 4 kilos in 5 and a half weeks. Fasting today, had a cup of tea so far and about to have chick pea stew then will have only fruit later.

French fancy (sorry how do you write this in bold?)
I feel ok so far so I will try and keep to today's fast...
Thx for the advice!