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!

Oh Lord, today I remember what it's like to fast when it's cold outside and in (haven't yet put the heating on). I am cold!!!! I think lots of hot drinks are the order of the day today.

On the bright side, the shivering must be burning more calories right?

Can I join? The summer holidays have ended. They were great but did involve far too much wine, ice creams, donuts etc.! I currantly weigh
10 st 9.6. I'm quite short and carry the extra weight very attractively round my middle So my goal is to drop below 10 st to start with. I think my ideal weight is probably 9 - 9 1/2 st. And more importantly to shift the weight from my tummy. I'm doing my first fast day and have managed just 100 calories for breakfast. And have done a brisk, mainly uphill walk. So fingers crossed the weight can start coming off!

Good morning all!
Sorry, been absent for a few days, life in general just getting in the way.
Anyway, what I've noticed in the last week is that even though I've not lost any weight since early July - (yup, am going for the plateau record!), lots of people have complimented me on how good I'm looking which has been just lovely
I think part of that is that I'm wearing more fitted clothing and so that helps to make me look slimmer too. But, echoing what was said up thread, I definitely like my body more than I did pre 5:2.
I was sorting wardrobes out last week and found myself putting things that had been earmarked for charity shops, back IN, and things that were going to go into my winter wardrobe, but are now too big, in the charity shop bags - just brilliant!
Would normally be a Monday faster but out for dinner with friends tonight so this week it'll be Tuesday / Thursday instead.
BssBoshh, glad you liked the Indian baked beans recipe

Welcome Asheth! You've come to the right place for support :)

Dotty you've got a long way to go before you beat my 4-month-stall record. I will not be defeated

Hair loss and fasting .....
It might possibly be connected, but the first thing I'll ask is
How old are your kids?
After I stopped feeding DS I lost more than half my hair over about a year.
Ended up having it cut short (it used to be below my elbows) and it started regrowing a year or two later.
Really scary at the time.
Finally got a lovely newly qualified locum GP who looked up for me and its surprisingly common to lose a lot of hair in late 30s after kids as the body settles down to post reproduction mode

Hi Can i join too?
I have just started the 5:2 today Monday 9 September.
I am 4stone overweight and i am noticing how stiff i am getting although i am in my mid 50's. I have started a yogapilates course last week to help with that.
It would be great to have a bit of support over the next few weeks/months from people who have just started to those who have been doing the 5:2 for a while. Bring on the messages!!

Can I join in too?! I would love the support.
I have read lots on this thread and have started fasting today - I have had a few false starts because I usually manage quite well until DH returns from work and then he tempts me with a glass of wine or just a higher calorie meal!

I am now determined though as despite losing 2 kgs over the past month by cutting calories and going low carb, my weight has reached a plateau.

Hi Mangolicious I've just started today as well! Good luck!

Hello to all newbies!
I started this in February at 11st 8 (5"4 tall), aged 39. Was determind I was not going to be fat and 40 .
I've done the usual weightwatchers / slimming world over the years and always exercised but was seeing my weight creep up and I did not like it!

I started off having a small snack at about 2.00 on fast days but within a couple of months was easily going straight through to my evening meal, where I ate my 500 cals.
By late June / July I was down to 10st 7, which is more or less where I've stayed ever since. I no longer watch my cals too closely on Non Fast Days (NFDs) which is probably why I've not lost any more. Plus of course, have eaten / drunk more than I would normally due to it being the summer holidays. Not putting weight on during this period has been a positive result
I'm just outside the healthy BMI range and would like to get safely into it so in an ideal world would lose another 4-5lbs.
But I look and feel soooooo much better for this WOE, can't recommend it enough!
My loss has been quite small but is significant enough to have dropped a dress size and been noticed by everyone around me and I feel the healthiest I have for a long time.

Others here have lost much more than me in a similar amount of time so all our stories are different but hope you feel as good as we all do on this!

Forgot to say.....

This morning a friend phoned me, having seen my parading around in my skinny jeans on Friday (a definite "first"!). She's always been a similar weight and height to me, has similar overeating tendencies and has always battled with her weight. Finally, after me going on and on about 5:2 since spring, she phoned me to ask how it works as she wants to give it a try .
Though she did say she'll carry on doing Weightwatchers too - despite me explaining that it's really not necessary, or a good idea, to do so!
Still, smale victory and I'm just hoping it works for her too.

Right I'm back on it today, it's been a dithery few weeks with a few heavy binge days, not good. So mon/thurs fasts this week to get me back in and maybe a 4:3 next week for a week or so.

I'm on the homeward stretch now, final stone to go to get to 10.7 which I aim to be by Xmas. Fingers crossed! If I manage it that'll be a 4stone loss since jan (7Ibs cutting down, rest on 5:2 since feb)
I need motivation though as I find I'm struggling not to do the actual fast as I find them relatively easy now, but to stay focused and not swayed by head hunger which has happened a few times lately.

I think the 'problem' is people are being almost too complementaryabout my weight loss, which is encouraging my overweight other me to try to muscle back in as I'm getting complacent. Anyone got any ideas how to overcome this?

Oh yes twinmama, I recognise that danger!
I think the key is to keep getting on the scales weekly / however often you used to, post up some inspirational pictures of you last time you were 10st 7 or buy yourself an item or two of clothing in the next size down / that's too tight currently and make sure they're things you really want to get into!
All should help to keep you motivated

Thanks Dotty ill try that!
I think also getting back into a more regular fasting pattern will help, I'm not good at staying on track if my routine is off kilter.

Right suitably motivated now to do it (and will ignore kind words for the time being )

I recognise that too Twinmama32 - people complimenting me, me liking how I look and feel and therefore not being as strict with myself (despite still wanting to lose a stone). The only thing that works for me is routine (like Dotty). I state clearly to myself (and DH who fasts 6:1) that Mondays and Thursdays are my fasting days and then there's nothing to think about - I just get on with fasting (no excuses; I even plan social events now around my immovable fast days - figuring I can be more flexible when I've reached my new goal). I've also lost sight of the prize, so to speak - yes I look good but I can look even better and reminding myself of this is quite motivating (well, at least last and this week!).

Welcome all newcomers! Here are my stats to hopefully motivate you:
February 2012: BMI 36 (basic calorie counting using MyFitnessPal)
February 2013: BMI 27.5 (start 5:2)
Today: BMI 23
Goal: BMI 21

Afternoon fellow fasters. After a rather indulgent weekend of too much bread and wine and a lovely roast dinner yesterday I am happy to be fasting today. I did feel quite hungry this morning, probably down to last nights wine, but it passed quite quickly and I've managed so far on two cups of coffee with milk. Have salmon stir fry planned for dinner.

I'm planning on distracting myself from any munchy feelings tonight by sorting through my winter wardrobe and taking out any clothes that are too big and charity shopping them. And then seeing what new clothes I will need to replace them

Fasting today and its been tough - just argued with my other half.

sometimes I wonder if I should just maintain or take a break. Trouble is I'm plateau-ing - stuck at 11.7 - and want to go for it fasting wise to lose more. But is it worth it?

Hello everyone
Just checking in. I haven't had time to read up thread as I'm back on the wagon after 4 weeks of lovely hols that involved lots of nice food and mucho wine and hardly any exercice.

But in spite of this, I seem to have put on barely two pounds! I'm very happy about this although I can hardly believe it.
Anyway, good luck to my fellow fasters.
And for motivational purposes, here are my stats. I've just turned 47 and I started this WOE in Jan at 74 kilos (BMI 27.5). Before my hols, I reached my initial target of 60 kilos (BMI 22.3) after loosing 28 pounds.
I now would like to loose another 4 pounds but I'm in no hurry as I feel so much better about myself

somewhere, we are here for the long run, hang in there, the weight will start dropping off again eventually.
Try to think about the health benefits in the meantime!
I plateau-d for over two months but I just carried on and then I started loosing again.

Fasting today but will not stick to 500 calories as at a conference this evening.
I still strictly fast two days a week even though I have little or no weight to lose.
Why?
Because the fasting is good for medical reasons and I never want to be fat again and I like food and drink so need to have discipline for the non scoffing days

Really struggling here today. Am major hormonal rage woman - my mirena took a stage exit left this morning (of its own accord, I was happy with it) and now I'm in a bad state of bleeding, anger, feeling like I can't cope. I just want to take myself off to bed and not deal with anything else. Unfortunately I have DS here and have to pick DD up in an hour. Fingers crossed DH will come home soon. I just want some fried chicken and chips too, but I'm thankfully too far from anywhere that provides that at the moment.

eatriskier
Caffeine. And lots of it.
you'll be fine
fried chicken and salad ....

You are echoing my plan Tip, been trying to maintain for a few weeks using different approaches, weight fluctuating +/- 3 lbs and am finding it a bit hard to be honest.
So back to fasting today as have decided that I'm also going to continue with 2 fasts a week as
a) It's easy and I know where I am
b) I enjoy my food and wine too much and like to have guilt free days
c) I feel healthier and want the long term health benefits
d) I never want to get fat and feel uncomfortable in tight clothes again and e) I bloody well want to keep all my size 8/10 clothes -this from a woman who has been a size 14 for 20 years.

Plus so many more reasons.....

Just forgot how hard it is to keep warm when fasting in the colder weather, so lots of jumpers and hot drinks.

Thank you TIP & silverbeetle. I never want to be fat again either! As time goes by I am less convinced that I will wake up one morning with all the blubber reattached...

Now I'm doing yoga in earnest I can see muscle definition that has never happened before. My abdomen is definitely firming up and sucking in, a real first in my life. Now, when I lie down, my stomach is below my hip-bones. I do the feel of this new body!

Although I will do it slowly, for it to be relatively unnoticeable, I plan to drop another 5kg or so to lower my BMI, which is at the upper end of healthy. (What a miracle that was to achieve!) I would like it to be in the middle.

On fast days now I don't eat at all until the evening meal, which is non-calorie-counted but small, always good healthy & home-cooked.

I have come to appreciate the feeling of being empty, which is completely different from being hungry. Only took me 60 years to realise this!

FD coming to an end soon. Very successful, no food at all. Dinner still a couple of hours away but by this stage I'm always able to wait for it. Hope my fellow fasters have had a good day. Two NFDs now. Hooray!

G'Day fellow Monday fasters. Managed til 5'ish before breaking my fast, not quite a 24 hour but a 21 hour. Managed a 2.5 mile walk at lunch as well. Got to be honest I'm still a bit hungry, made miscalculation when doling out dinner. I was convinced dd wouldn't eat all her meal so I was counting on leftovers - dang nabbit, she wolfed it all down! Which was great ofc, just not for hungry me Now can't eat owt til they go to bed, at which point I really shouldn't but I'm still soo hungry. I'll know better next FD.
I'm only wearing size 12's at the min, even though they are a bit tight but I keep focussing on the fact 3.5 months ago they would barely go over my hips. My thinking is week on week they'll get looser and looser. Need to get a bag for the size 14's, anything decently loose will be chucked in. No going back ladies!
Dotty I've been saying no fat forty here for the last 5 years! I've 1 year to go and I actually believe I'll be fit & forty. That would be great!