The 5:2 thread number 34 - New Year (title courtesy of B&W) Come and join us and take CONTROL! Of your weight, and of your lives.

[BigChocFrenzyAteYourReindeer]

The continuing thread for those of us following the 5:2 fast or other forms of fasting such as 4:3, ADF, or daily 16:8.
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 normally - or approximately your Total Daily Energy Expenditure (TDEE - see explanation below). 4:3 is the same except you fast on 3 days in the week. Alternate-day fasting (ADF) is just how it sounds; you fast every other day. 16:8 is another form where you stick to only eating in an 8 hour window each day, therefore fasting for 16 hours each 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 or app 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.
NFD = Non fast day
NSV = Non scale victory
Michael Mosley has a website to accompany his book on the subject. Please go check it out, as he's the whole reason most of us are here!
Lurkers and new starters: please just jump in and post - you'll find a lot of support here and we’re a friendly bunch.
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 the 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!
eatriskier’s thread has some lovely inspiring stories which are worth checking out if you want some motivation to get started or keep going through a plateau. Please add your own too.
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 - link to that 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.
This link nicely demonstrates that there are many body ‘right’ body shapes and types, because what we are actually aiming for is low body fat for fitness and 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. (Though anecdotal evidence from these long-running threads may suggest otherwise…)
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 way of life!

Wow 5 lamb chops lamb is my absolute fave meat

Successfully completed first FD and have been absolutely fine. Planning on a (short) run tomorrow, about 2 miles. Only just getting back into exercise and have signed up for a 10k mid march.
Had a read of the inspirational thread and it's just that, absolutely amazing stories, thanks all for sharing. So after my bath I decided to take some 'before' pics in some underwear....if they don't give me the incentive to stick at this then nothing will, given myself a bit of a fright actually-why do photos always look worse than u think you look in real life?!

Fasting today. Not my usual 24 hours, as I ate some vegetable tart at lunch with our guests. Some salad tonight and that will be it. The important thing is that I am doing my utmost to resist all sugary things, including the fabulous dulce de leche which abounds here in Argentina, and which I love despite not having a particularly 'sweet tooth'.

LL & I have also seriously reduced the amount of alcohol we drink. We're down to sharing a bottle week, when we used to drink one practically every night ( except on FDs). That must be good for us!

Also returned to yoga today, after a week of not being able to for various reasons. It felt really great. I am so enjoying the feeling of having a flat tummy, and ribs! As usual, I walked there and back - half an hour each way - and later on walked back from the lake, which was another hour's fast walk. Interesting that I now seek out exercise rather than avoid it as I did when I was 23 kilos heavier.

Salut & cheers to you all. Sending you poor storm-struck northern-hemisphere people some of this lovely hot weather, and if I could I would also send you all a huge bowl of the glorious cherries, raspberries & boysenberries that are overflowing here right now

I broke my fast at 8pm with an omelette and some veggies. Have been desperate for bed since 9pm but DP is still procrastinating and I want to sleep

farrow, don't feel sad, feel pleased that you now have the tools to get you to a healthy BMI (that's what I tell myself). When I read the inspirational stories here, I feel so positive, and it really helps me to be patient.

As much as I'd love to reach my goal weight/BMI in a couple of months I know it is unrealistic and that plodding away at the 5:2 will get me where I want to go.

Another fast day completed last night. I had lovely carrot and coriander soup for lunch. Nibbled on some carrot sticks at the beach for morning tea (while everyone else ate cake - NSV ) then had steamed salmon and vegetables for dinner. I actually weighed my piece of salmon and now see htat Ihave been kidding myself that the piece I'd usually have was 100gms! It is more likely that it was double that. So I resign myself to weighing and measuring for a few months to learn what it should look like.

I felt positively full after dinner, so feeling pretty happy about the whole 5:2 WOE.

This thread moves so quickly!

Hello to newbies.

Back again after my mammoth 2 posts in October :( managed to eat my TDEE today, so fast day tomorrow.

I did really well before and got to the lightest I have been (healthy light that is) for ages.

Christmas piggery has done it for me and I can hardly fit in my clothes :(

Am hopefully getting a fitbit for my birthday as well, so WI tomorrow am to inspire shame me to do well and we'll see where it goes from there.

Also I have a Lisa Simpson hypno cd which I am going to put on my phone so I can listen to it in bed.

Goodnight x

First day on the fast today, trying 3:4 and had fruit and for dinner prawn stirfry. Lots of teas and coffees.

Well done everyone! Feeling hungry...

Tired but happy. My FD3 has ended and this time I had no headaches or nausea. I just kept drinking lots.

I have really enjoyed reading this thread after finishing my evening meal. It's great doing this in such good company. Also, I felt very encouraged to read the supporters of the FDers today . So thanks.

And to all tomorrow's FDers, here's to you .

Well done to everyone fasting today.

Is it toffee whose feeling ill? I can sympathise. Everyone has been struck down by some hideous virus over Xmas and I think it's my turn now. Feeling very achy and headachy, keeping my fingers crossed it disappears overnight.

Evening Campers!

Finally got phone line (internet) sorted today, wasn't going to pop in until fd tmw but got night before school insomnia so here I am!

Feeling like complete crap physically. Feel soooo sluggish and can't wait to be hit by the 5:2 buzz again in next week or so. Will attempt my first one tmw but am allowing myself a buffer of the rest of week to ease myself in with improvements here and there if nothing else!

I know once I get going I am pretty hardcore so not too concerned. This woe works, and ime takes care of itself as time goes by.

Bloody miss it though! Had underestimated how crap and sluggish the festive blow outs would make me feel. Crap - but familiar! It has certainly been a lesson and reminder of life pre 5:2!

Had also forgotten just how hard emotionally I find Xmas. I can def see the link with the excess food/drink. Vicious cycle that! Need to get off that roundabout and brave a few extra flat days without the booze/junk (temporary) pick me up! Funny how we know these things, and yet, off we go again!!!

Ref pre teens/teens:

My dd (8) recently started medication which seems to be causing a bit of weight gain. This, combined with less activity in the delightful weather we are having, and Christmas bounty in house seems to be having an effect. So this topic has been on my mind a bit recently as it is so important to handle these things carefully.

My eating habits regards 5:2, are not much of issue as we don't always eat together anyway, so she wouldn't necessarily notice.

However, my stance on 5:2 and anything regarding weight issues is always about emphasising the health aspects. In this house we talk about healthy insides. How eating the right foods, and not too much of the wrong foods, combined with regular exercise; gives us strong hearts and bones. It makes our muscles work better for us. It stops us from getting ill so often, it makes us feel happier, sleep better. Have more energy to do all of the things we want to. It makes our skin healthy and our teeth last longer! Makes our brains work more betterer

I will discuss 5:2 when it is relevant with my daughter. But I will be explaining it from the health benefits side of things.

The way I have tried, and will continue to try to educate dd on body issues, is with the view that we do all of these things for our health. Being slim just happens to usually be a by product of being healthy anyway. But that unhealthy eating whether over or under is not good for our health.

Despite my own weight excess, I have been having open discussions with dd about health/food/drink/exercise for years. It is always done in a casual/second nature type of way. I think food shopping and cooking with her whenever poss, plays a huge part too.

Hopefully with a bit of common sense, luck, and an obsessed involved mum, dd will be alright. (crosses everything)

Right sermon finished - am off to try sleep again. See you lot on the morrow. May even make my debut appearance on the exercise thread

Oh dear - I'm having a 5.2 emergency! Did my first fd yesterday. Found it very hard mid afternoon, felt quite weak and light headed solved it briefly (until dinner) by having an Options hot chocolate. came in at 759 calories which I was pleased with, as breastfeeding and advised by some of you to aim for 750-1000. Anyway, just woke up in the middle of the night with heart POUNDING and pouring with sweat. Went to bed freezing and unable to get warm and now I have the duvet thrown off and I am so hot! Shaking too. So I've been sensible and eaten a foil wrapped ginger oat biscuit which was happily still in my bedside drawer from months ago when I suffered hyperemisis in my pregnancy. Now I'm lying here waiting for the sugar and calories to kick in and my scary sympoms to disappear! Have any of you seasoned 5:2ers experienced similar?

Oh, Doris that's too bad! [sympathy]

Doubt it's 5:2 related - my thoughts are that it's just a bug. And hopefully it will disappear as quickly as it arrived!

If I were you I'd go into pamper mode!

I have insomnia so I am awake - I haven't experienced that on FDs but a friend of mine does when she doesn't have enough carbs. Otherwise I wonder if you have this virus (I had it for 7 weeks!) that's going around? How are you feeling now?

Hi Bread and Scripsi. Heart is beginning to pound a little less and I think my temperature is beginning to get back to normal. But then I have been lying here in the cold with no duvet cover. It does sound like a virus, I agree, but I suspect it may be diet related as I react very badly generally if I haven't eaten enough (doesn't happen often!) Don't know if it's just an energy thing or blood sugar but I suddenly become incredibly shakey and weak. My dad is the same. Anyway, I did enjoy my biscuit!

Biscuits always help IMHO. My friend managed to carry on with FDs but just made sure she had enough complex carbs during the day (she had been essentially low carbing by accident on FDs). Stay well!

Well, today is the first fast day for me and dh. Weight watchers soup for my breakfast, he will have eggs I think.

I have the recipe book, so may try the sea bass for supper.

Very excited about this, it feels like the right thing to do.

Happy to find that after my first week and first 3 FDs I have lost almost 1.5 kilos - that's to say just over 3lbs.
Happy, happy is me!
Good luck to you all today. And - message to Wild Water- would love some of those lovely red berries you talked about today. :) Lucky you eh!

Morning all, to the early risers and the insomniacs, I'm a bit of both! Got a solid 6.5 hours sleep so feel much better. It'll be a long day but better than yesterday. I finished the day yesterday at just under 700, I'll be eating shortly - a nice nfd brekkie Anyone else carrying Xmas weight notice that it seems quite stubborn? I'm pretty much the same weight as I was last week despite 3 fasts. I know it'll probably just take a dip in the next week or so but it's a bit frustrating. I've managed no exercise in close to 2 weeks, just not able to between sickness and adverse weather conditions!
Hoping to get some decent work done today now I had some kip and soon some yummy food

Well done lilyjo, good luck Darnley and hello to rest of thread.

Well I have lost 1.5lb after first fast day so happy with that!

Now for shower and toasted homemade bread! Yum !

covered it's apparently meant to be 25% of your normal calories to create a deficit and give your digestion a break. If your normal calories are over 2000 you may find you can easily sneak a few more in on fds. Though most of us stick to 500 for ease. Don't worry about going slightly over though at all.

kickass my fitbit has revolutionised my world. I adore it. You still want to use mfp for any food logging if you do that as they have a far superior database.

Am lounging in bed at the mo but feeling better than yesterday Thankfully. Still poorly but better. Not all that hungry either but will eat before I take the kids swimming. Deviant porridge here I come!

BigChocFrenzy - I would have been very cross if she had tried to take them and would have wanted to know exactly why. The only thing is BoyCat won't wear a collar and I signed to say I would put collars in them but he lost 4-7 in a fortnight and one within 20 minutes which made us think he is taking them off on purpose and doesn't like them. She said the cats were found injured and sick but no other info and that is different again from the two stories we were told when we first saw them so who knows what has happened to them before. She did say they are very settled here which is great.

WhenSheWasBad - I hope you feel better soon. DH and I are still coughing. But feel a lot better than we did.

Having been the same for a few days, and after almost a 26 hour fast if we don't count the bowl of home made veg soup in between, I am up 0.2lbs. I know it is nothing but still disappointing. Will eat small today. No breakfast, soup for lunch and lamb and veg only for dinner and then fast tomorrow and will see what happens.

Kids back to school so off I go!

Morning all!

Welcome back cuckoo!

I'm down 600g after my fast yesterday. Went to bed in a terrible mood with a raging headache and barely slept for the second night in a row. I guess I'm just out of practice but it's odd as I've done 36 hour zero fasts and felt better! I've been doing 5:2 for nearly a year and maintained easily for the last six months at a weight I never thought I'd see again so I am not giving up.

Well done Tossed and lily. It's so encouraging when you lose weight in your first week!

Have a good day everyone. NFD for me and just had Starbucks fruit bread which will probably unleash the carb monster but I try not to have it too often.

Good luck today Darnley .

Wildwater Always lovely to have one of your updates :) Totally agree about seeking out exercise - when i have the time in the day I love to have an excuse to get out on my bike or a long walk - usually some minor errand.

Some great losses from new starters - well done

Cuckoo I think your attitude about 5:2 is great as is how you discuss food and body issues with your DD. I wish my parents had been the same with me when I was growing up.

toffee glad you are starting to feel a little better. Everyone I know has a cough at the moment. I'm not feeling too bad this morning but slept quite well last night so that's a big help.

doris sorry your fast didn't go well, the shakes and sweating sound awful. It does sound a lot like a bug but I do know what you mean about feeling light headed when hungry.
My dad gets light headed and feels ill if he hasn't eaten. He has always been very slender 6 foot / 11 stone. The same happened to me when I was younger (14] and thinner except I would just throw up.
When pregnant my body can't tolerate hunger at all and it causes vomiting.

I'm bf too I've only done two fasts so far and it's gone well. I've eaten 1000 cals though and my bmi is 25.8 so I do need to lose weight (maybe the extra fat is keeping the vomiting at bay).