The 5:2 thread number 26 - Bring on the Lifestyle Change Victories!

[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

NSV = Non scale victory

Michael Mosley has a website to accompany his 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:

All our previous threads can be found by browsing through our very own fasting section of the site.

Another thread which breadandwine has started is a good resource for some of the tips and links 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. 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.

A HUGE THANK YOU to Greeneggsandnicht for putting together all this info and resources into one concise OP text, much appreciated by so many 5:2ers!

Come join us, and tell us about your experiences with this diet!

SF- it's always worth a try as you have nothing to lose! There's no classes or special foods or supplements required for 5:2. I thought there was no way I could fast but I've found it ok, and it's definitely getting rid of the flab. Don't expect much more weight loss than an average 1-2lbs though, that is a healthy and sustainable amount. But some weeks it might be 5lbs gone and other weeks none at all.

For some bizarre reason this thread doesn't show in the fasting section or threads I'm on. I keep having to go through the thread 25.

macca I've always wanted to be one of those people who could sometimes forget to eat but like Bssh I'm too interested in food for that ever to happen.

Schrod Please give this WOL a go. It's been truly life-changing for me and a lot of others here. Start tomorrow if possible and get the week off to a really good start.

I can't believe it's September already!

Well done to everyone who's lost this week.

Back to work tomorrow- I'm a teacher! Think I might try a fast day. Might be hard with everyone eating around me!

The last few days I've been pondering the effects of rapid weight loss on lifestyle change, and just why this woe (a self advertising slow weight loss method) seems to have captured so many people for a year life, and has a load of people maintaining happily.

The reason for pondering is that although I haven't done anything special, I have lost weight really rapidly. I know I'm slim now (well I'm very close to normal BMI and beginning to edge towards size 12s). But I still see myself as that obese lady. When I look at clothes my thought processes go 'oh, you can't wear that, you're fat'. I catch myself in the mirror and am shocked sometimes that it is me staring back. I am happy with the transformation, don't get me wrong, but it took me a long time to become that fat lady and I was a fat lady for most of my adult life (just varying degrees of fatness). Mentally I'm not adjusting anywhere near as rapidly as my body.

It makes me think that this is why so many people fall off the wagon after quick weight loss results and don't stick to plans. It was so easy to lose that weight so it doesn't matter if I gain a little right? And as I'm mentally still a fat person I'm not really going to notice those lbs creeping back on until I've done a lot of damage.

So whilst some of you are only seeing 1lb losses, hopefully that's some food for thought. It may not be shifting as quick as you like, but mentally you are shifting downwards in line with your weight. You are probably more likely to succeed because you will be more accepting of your new weight, and you're more likely to notice weight gain in yourself if you do go off plan.

Well, that's my very long tuppence worth

southeastdweller I never forget to eat either, although I wish i did!

Over tdee yesterday and woke up hungry today due to a few ciders last night......oh well tomorrow is a new week!

I know that slow is good. I think the problem with slow on sw, is that I am having to make massive adjustments to my normal life, constantly planning what I can eat, having to miss out on meal out/picnics etc. I feel like in dieting.

I do want to lose some weight sharpish. I have hardly any clothes that fit me. One pair of horrid jeans and 3 tops. But I refuse to buy more as we have very little money and I don't want to et comfortable in 'fat' clothes.

Hi everyone.

Been catching up on thread. You all seem to be doing well.

Ugh. I've had a shocker this weekend! I have eaten and eaten and eaten. Not good. About 3000 cals both Friday and Saturday. Argh

And I've put in 4 lbs!! How is that even possible??!! And how did all that food turn into fat so fast. Aaaaaahhhh.

I ate tons Friday night. Takeaway, chocs wine etc. very bad.

Saturday was even worse. Big breakfast, gourmet burger kitchen for lunch with DH and DC. Coffee and cake In the afternoon and dinner at Hakkasan in Mayfair with DH later. And I didn't hold back. It was all delicious but...,

All my good work undone by two measely days of scoffing.

So go on, be done with it and tell me off for being such an utterly stupid greedy piggy.

Not eaten today yet. I fear I may eat the content of the fridge once I start.

MrsF I am not going to tell you off for enjoying a food filled weekend. It sounds great and you have nothing to feel guilty about.

( FWIW, I think that feeling guilty when eating and enjoying food is a mindset we all need to get away from.)

Your 4lb, a lot of that is water retention and you will be surprised how quickly it falls off. Your 2 days of "scoffing" won't matter in the long term at all.

Empathy with all of the above. I am going well overall but had a big eating day yesterday, which was a bit of a shock. Too much fresh-baked bread, then nuts, later a duce de leche pastry, beer, wine, a big dinner. Easy to just forget and let go...however I do know what to do about it. Carry on carrying on. Don't beat myself up etc. Cheers :)

Notastired. Thanks . You've made me feel better.

I have fasted today. I did Jillian Michaels 6 week 6 pack level 1 and broke my fast with a cup a soup.

Lets hope I can keep it up.

Devastated! Had lost 12lb, clothes hanging off me and was feeling great but after 2 weeks off, eating and drinking loads and no real excercise....I've gained 6lb! Would jump off a cliff if there was one nearby. Please god let this 6lb come off quick? Starting back on it tomorrow.

AngieM2. Do not jump off a cliff!!! Just get back on track tomorrow and it will be off no time (well a few weeks anyhow).

MrsF don't stress, best not to weigh yourself after a yummy few days, get a fast out of the way and then check how you're getting on!

Angie it will go, and if others' experiences are anything to go by, it will go quicker than you thought possible! Now step away from the edge...

eatriskier I've never been obese, or even technically overweight, yet I still know what you mean by altering your self-image. In my head I've lost the chubby bits and gone from a size 12 back to a 10. In reality, an 8 is a better fit as long as there's room around the bust (flat chested but 34 bra!) and thanks to Next's vanity sizing, I can fit a 6 in there in some styles. I still don't look in the mirror and see what other people see.

Good luck to all the other teachers and term time workers getting back to the grindstone tomorrow :) Quite likely you've been into school half a dozen times over the holidays, if I'm anything to go by.

Bought a recipe book today. Not the official one as although it all looked lovely, it also looked faffy!

Also today I've only had 500 calories so far and it hasn't been hard at all.

SchrodingersFanny This WOL is so adaptable and saves you lots of money so with that and your last comment I think you're going to take to this like a duck to water.

Slightly piggy lunch today in Brick Lane, along with what looked like half of London - cheese bagel and a chocolate brownie. Off to the gym now to burn off what I can!

I'm planning on starting this next week. I've done calorie counting for the past 12mths and have lost 2 stone but only 7lbs of that has been this year and its been very slow and I'm now bored. I've read loads of the threads on here and understand the fast days. Do I have to eat to my TDEE on my non-fast days? I was quite surprised that that came out as 2012 cals per day (5'4"; 11st2; zumba 2x a week; shred 4x a week (or more); running around after toddlers other than the three days I'm at work). Is that too many or is that about right?

I'm telling you what I'm saving money on, slimming magazines! Every month I'd buy ww mag religiously, then starting buying sw as well - since I started this WOL in May, haven't bought either! Nor do I pick up other mags with their 2 week diets or other such nonsense.
Silly thing I know but for me it's like the penny dropped about how to shift the weight, no fads (despite some people's opinions on it!)

murette
nope, 2012 sounds quite likely - fun isn't it!

jb30
add up all the money you save over a year and plan something REALLY fun with it !

Somehow, despite managing only one fast and eating over tdee on four days, I have scraped in just below tdee as an aversge fir the week. TMI ahead: hope my period starts because the build up has bern horrendous. My hormones are seriously hyped up this month and I am sick of eating but I have a huge gaping carbohydrate-shaped hole where my womb normally sits.

Sorry B&W and other non-menstruaters but I am sick as a chip.

Postmanpatscat. You're probably right about that!

Never mind. I will work at it this week.

I am going to have a quick moan now:
I feel like I have been on a diet for four years now. DD is 4 and I started after she was born (after gaining 6 stone thanks to GD). Because of the GD I had with her I had to have a low GI/low carb diet while I was pregnant with DS who is now two. And I have now been on a diet since he was born (tried WW, Jason Vale juice diet, Dukan Diet, very Low Carb and now IF).

I am so fucking bored with it all and being a fat failure. And STILL I can't get into my pre pregnancy clothes and people are STILL asking me when my baby is due. Argh.

Anyway moan over. Head down and back to diet.

DD starts reception this week. I shall be a little tearful. She seems so small still.

MrsFlorrick
A diet is just the amount you eat. You have been on a 'restricted' diet. To be honest you always will be. Its called not overeating. THe trick is to find fun ways to eat that fit with the lighter you.
DD will love being at school and you'll love hearing about her days.

Don't mind me, HellesBelles!

I'm always puzzled when someone prefaces mentioning their periods with 'TMI'!

This is Mumsnet, after all!

I'll take you at your word and mention that I am onto night 6 of pms-related insomnia. So I'll be eating for energy tomorrow then...

Hellebelles, I sympathise. Same thing happening here for me. I skipped my 2nd fast day last Thursday, then I was going to do it on Saturday. The chocolate hazelnut torte at the cafe Saturday morning put paid to that. So I start afresh today, fully expecting AF today or tomorrow.

I guess this fast day will be a challenge. Particularly when AF is so unwelcome as I am ttc. I hear chocolate,cake and pasta calling my name...but I will hold tight, I don't like this bloated feeling and at least fasting makes me feel "empty" and slimmer, even if I am not

I think we may be saving a tiny bit of money on food. I still have four hungry kids to feed, but with DH(mostly) and I eating less twice a week, I have noticed we seem to have more food in the fridge for longer.

MrsFlorrick, I hear you! I have tried them all. WW, soup diet, low carb,paleo, whole30, Dukan (for about two days, that was long enough) and now IF. Along the way I have had babies, and after each one have probably added an extra 4 kilos that I couldn't shift. Hence being almost 20 kilos heavier now that when I had my first baby 23 years ago.

I really am hoping IF will help me find my way back to my old body, or to an even better new model At least the IF is supposed to make me healthier and live longer.

I wonder if it has made any difference to my immunity? Over the last 5-6 weeks almost everyone in my family has had an awful headcold, but I haven't, which really surprises me after wiping DS's nose a gazillion times! Maybe giving my body the chance to go into "healing" mode has made a difference? DH has been IF-ing too, but not as much as me, he seems to only manage it 1 day a week, and he was struck by the cold. Perhaps I have just been lucky, or maybe it will catch up with me? I hope not.