IF / ADF / 4:3 / 5:2 / 6:1 / 16:8 ~ Maintaining at a healthy weight ~ Chapter 4

[TalkinPeace]

This thread is for those of us who have been practicing IF (Intermittent Fasting) for quite a while and are now at, or nearing, their target healthy weight.
It's also for anyone who is doing it for the health benefits alone.

How do we experience fasts and balance a stable food intake while having little or no weight to lose?
How do we ensure that this WOL keeps us at the healthy weight long term rather than revert to yoyo games?
How do we ensure that we keep ourselves looking great rather than just thin?

Many of us have been maintaining at our original goal weight for many months, and others are joining all the time.
Obviously, the more the merrier!
It is also worth considering whether a second, leaner target might be achievable.

You'll find the first three maintenance threads and all the main 5:2 threads for posters practicing IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 35, but there is a new main thread every 2-3 weeks.

There are three other associated threads:
This one, which is an absolute goldmine of Tips and Links on how to practice IF, and the research behind it.

And here is a treasure trove of 5:2 recipes, mostly low calorie for fasting days, but there are also recipes for when you want to treat yourself. And, now we're maintaining, we'll need more of these!

Since I started the last Maintainers thread the importance of exercise has come to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

Thanks french, one to watch tomorrow on iPlayer (Wednesday night is always my 'letting go' time ).

Thanks FF - I never seem to watch real telly so wouldn't have known. I'll be surprised and shocked if the results are anything other than "fats are good in many brilliant ways (except trans), sugar is bad (in the quantities western culture consumes it)"

It wouldn't be a bread thread without B&W involved!

One of the (very dishy) doctor twins wrote about this in the Daily Wail yesterday. Maybe it is just me but the article was really dull and at the end I wasn't any the wiser about the outcome of the experiment. I hope the programme is better!

Wow, great reviews SouthEast and Anglaise :) Really inspiring :) :) Today is pretty much my 1 year anniversary too, so I bimbled over to the main thread to share a few of my thoughts...too scared to go back and check the responses though, in case I've narked someone

ATB You go girl I'm rooting for you :) Well, I would be if I wasn't deeply hugely totally at South Korea Wowza! Can't wait to hear all about it!

DD1s birthday today...can't believe my big little girl is now 6 Feeling quite emotional about it :)

Monday was a good FD, then yesterday was a weird NFD. Had a bowl of Eat porridge when I got to work (was unusually cold/hungry) and 200g wasabi peas....had forgotten I was going for a work meeting to Beas of Bloomsbury at 10.30. Couldnt resist the peanut butter/salt caramel cheese-cake - huuuuuge slice - but managed to stop myself half way through. Then looked down when the meeting finished and realised I had finished the other half.... Even though I wasn't hungry (yes, I know...I had one of those 'its 2pm and I have meetings all afternoon, gosh, I'd better eat lunch' moments, which I should be better at dealing with by now), I followed up with a mammoth salad from Chopp'd (not as waistline friendly as it sounds), then 2 really large slices of my boss' chocolate birthday cake and 2 plums during a loooooong meeting in the afternoon :( :( Got home in time to bake and ice DD's cake for this morning and by the time I'd done that simply couldn't face eating anything at all - just felt a bit queasy from all the sugar!

Weirdly, got on the scales this morning and no lasting damage...but I must make sure that doesn't happen again. Held off until 2pm today to eat anything, then had a very large amount of shakshuka (good), followed by 3 slices of pizza for DD's birthday tea at 6 (less good )

In answer to the 'whats the right weight' question - I don't know! But I was 9.3-9.8 most of my adult life pre-children (9.10 when I got married- it never occurred to me to diet before my wedding day), and 9.5-9.7 between DC1 &2, and 2 & 3, so was aiming for somewhere around there. Thought I'd be happy to get to 9.9 initially.

Now hovering around 9.2-9.4, and feeling good. Although I now really need to re-engage on the exercise front as I've done nothing at all for a few months and now (thanks to all the great examples being set on this thread....yes, I mean you ATB, TIP, WW, Betsy, Anglaise, Cyclist (where's he got to??) and everyone else) I don't want to just be skinny, I want to be toned and healthy as well :) :)

did not see the programme as I went to see Barry Humphries live : got my exercise by laughing LOTS for 2 hours!

TIP I'd rather have watched Barry Humphries too, but in rural France...not much in the way of any comedy at all!
The Horizon documentary was interesting, much better than the article.
In the end although the twin on the high fat low sugar (carb) diet lost more weight (3.5kg), however, 2kg of the loss was muscle, and his cholesterol level had surprisingly increased to a dangerous level, more than his twin who followed a high sugar (carb) low fat diet. (He only lost 1kg of fat.)
They then went on to show that studies showed that the real danger was not one food group, but a combination of fat and sugar, which is found in most processed food. The test on rats showed that they became addicted to cheesecake (half fat, half sugar) whereas on a diet of either high fat or high sugar, they self regulated.
The example - you eat double cream on it's own - it is boring, you eat sugar on it's own - one teaspoon and that's enough, but put it together = icecream and you eat loads...
So I suppose that fasting, where you don't restrict yourself to any food group, but just eat less, must be a good thing???

The other interesting thing (for me anyway) was that regarding exercise/sports performance the twin who ate sugar before the race did far better than the twin who ate fat. So I'm going to eat porridge before my next 10k race on Sunday (like the Team Sky cycling team do as shown in the documentary) and see if it makes a difference to my performance!

Anglaise
Keep an eye on what's on over here and catch a ferry some time

was chuffed this morning - am back at "leeway weight" which is 3lb under target so have "leeway" before knees start to hurt.

THe thing about that diet programme was that it was extreme : and what we have learned over the last 18 months is that extreme results in failure.
but hey! that does not make good telly

Anglaise I came out with a strong impression from that Horizon doc that it suggested you can't metabolise fat into glucose, only protein from muscles into glucose - eh? Bit dodgy?!?! I did find the results interesting though, especially about the fat/protein only diet having trouble with insulin regulation.

I also found the brain-power bit interesting (ie that the sugar-eater was able to think faster whereas the non-sugar eater couldn't focus or concentrate well on an intesive task) - I'd like to find out a bit more about that as it contrasts with the fasting 'clarity of thought' that some seem to experience. (Not me recently, but I think that's exhaustion.) It made me think that maybe eating a bit of fruit or a glass of squash might be a good idea if one were about to embark on an intensively cerebral task or learning activity.

But of course it goes to show, a balanced diet is what it's all about. Which is what most of us 5:2 devotees are on.

Except for mixing fat and sugar of course

I did enjoy watching those rats nibbling on cheesecake - I'll definitely have that image on my mind next time I'm offered a slice!

There's a bit of research somewhere about a perfect blend of fat, sugar and salt for optimum switching off of the grehlin response - naturally utilised to full effect by the fast food industry.

bit of research somewhere about a perfect blend of fat, sugar and salt for optimum switching off of the grehlin response
Yup, and here it is
www.kfc.co.uk/our-food/streetwise-snacks/snackbox-popcorn-chicken

You got it tip

That and all other products by various food chains I'm sure!

I can't find the research I was thinking of (yet) - it involved rats and I think it made them really ANGRY when they weren't allowed their fix! May have entirely misremembered.

I think the research was done by

Oops...

Junk food addicted rats - study by Paul Kenny and Paul Johnson

Nature article abstract www.nature.com/neuro/journal/v13/n5/full/nn.2519.html

Article on the research www.palmbeachpost.com/news/lifestyles/health/scripps-florida-addicted-rats-starved-themselves-r/nL5pW/

Sorry for the copy and paste from thread 38 but thought it'd be appropriate on the maintainers thread too....

BsshBossh's 1 Year 5:2 Review

Well, it's been a year of doing 5:2 and in that year here are some things that have changed for me:

• My appetite has shrunk - even if I want to stuff myself I physically can't
• I'm making better nutrition choices - even though I still enjoy cakes etc regularly I'm much more conscious these days of making my calories count ie nutritious
• I'm finally able to recognise hunger and fullness signals
• I'm no longer afraid of a bit of hunger ie I no longer give in to the "feeling peckish" urge
• I rarely snack between meals now; I much prefer eating well at a main meal than spoil my appetite
• I'm more likely to skip a meal in order to enjoy an indulgent meal later
• I have no guilt about food whatsoever - I enjoy my indulgences wholeheartedly knowing I can balance out my eating later

I started my weightloss journey 2 years ago (starting with good old-fashioned calorie counting for 12 months) but the changes outlined above have solely come about through doing 5:2.

So, in 2 years:
210 lbs (15 stones, BMI 36, dress size 20) --> 122 lbs (8 stones 10, BMI 20, dress size 8)

The lowest weight I've ever been as an adult.

I am at GOAL!!!!

My goal for the next year is to MAINTAIN this weight loss (my ideal weight is 125 lbs) by using a combination of 5:2, 6:1, 16:8 - incorporating fasting into my daily life but being flexible about which method I use in order to not continue losing weight.

Great post Bssh

I'm feeling very guilty today. We got the Wii fit out for the first time in a while, and DD3 is now in the "at risk of being overweight" category. She is off the chart in the red book for both height and weight. She is only 7 but is wearing mostly age 9-10 clothes. I know it is my fault. She has always had a healthy appetite so I've let her have big portions. She eats the same as her sisters, but they are 12 and 14 so need more than she does. We have been trying to cut down her portion size but it is so hard. She sees it as unfair if her sisters get 2 sausages and she only gets one (for example). I am trying to stress the importance of exercise (which is why I got out the wii fit in the first place) but it is so hard when everything outside is sodden so even if it isn't raining we can't get out.

You wouldn't call her fat to look at, more well built (think junior rugby player). DD2 is the opposite, not underweight but slender and gazelle like. i just feel so

Great to hear your story BB - wonderful that so many of us who had practically given up the idea of ever being slim are now at - or approaching - this point.

I gave up on my last fast day, not because it was difficult, but LL & I remembered it was the 13th anniversary of the day we met, and our host then insisted on making an asado for us (chorizo, black pudding, meat, bread, wine) which was very nice, but way over 500 calories for sure.

I am doing 16:8 most days now, which works well for me. There is nothing i would not eat, but notice I want far less generally, and have become excellent at delayed gratification.

I am also no longer sampling the raspberry muffin batter. I know it tastes delicious...but I have developed a cunning plan for not forgetting what I put into the mix. (Forgetting something was really the only reason to taste.)

FD tomorrow. Hola y salut a todos

oh frenchfancy don't feel bad - especially if your older two have completely different body shapes and you've been used to feeding them a particular way. I constantly worry about my DC sweet teeth and am trying to find a way of teaching DS particularly about sweet stuff being treats and therefore only to be had sparingly in a way that doesn't then make him want them more - also trying to just bake stuff without processed sugar and fat so he learns he can have delicious food that isn't full of crap. But he also eats so so so much food which at the moment is fine as he's 5 and skinny but he snacks constantly too so at some point I think I'm going to have to teach him how to moderate his intake (I think he sometimes snacks out of boredom)

Also if she's off the scale for height too, that will have a lot to do with it - both mine are also off the centile range for height.

Had a horrible shock on the scales yesterday, I know I've been gorging myself recently but it was horrific so an immediate FD happened and I am going to be very strict with myself til we go on holiday in March. Had a big breakfast this am because I have a training ride to go on - but then DH had been up since 4:30am with DD so I'm now not going til later and the breakfast is sitting very heavily in my stomach and I feel so full

Bssh what a fantastic achievement! And an excellent summary of 5:2 works for you. Good luck with the maintenance - I'm sure you will find it really easy.
WW I wish I could do 16:8 but I like breakfast too much - lunch I can skip with no problem but then you don't get the fasting benefit with that!
FF I know you are worried, but I'm sure your DD3 will be as slim as DD2 by the time she is at collège. My DD was never fat but a little chunky from time to time and as soon as she reached 11 she became a beanpole overnight. My DS who is 6 just moves all the time so he has never been anything but skinny and he eats loads. What sports activities does DD3 do? Can you involve her in something you do? My kids often come out on their bikes when I run, and DS often does the kids races before I do my races which he really enjoys even if he is rubbish at running.

Not sure I can face a fast day tomorrow as did a 10k race this morning, worst ever time at 46mins 45 secs but it was a tricky course with lots of narrow turns and hills. I came 26th out of the 340 women who took part (there were 1650 of us running in total) so it wasn't too bad. I really enjoyed it and that is the main thing!
I can't seem to get my weight down below 58kgs even with 2 fast days a week, it was easy this time last year. But I wasn't running as much and didn't have nearly as much muscle.

BB Wonderful post, lady. Very, very well done on your stunning achievement.

french I agree with Anglaise about including DD3 in your exercise activities, or her siblings if possible.

10K in 46 mins is brilliant Anglaise especially if it involves hills.

In terms of exercise we have a very active lifestyle. We all ride, and weekends often see us out for walks, bike rides or working in the garden. DD3 was out this afternoon helping her Dad stack wood. She doesn't even have a particularly sweet tooth, she often turns down sweet stuff, but would never turn down a second helping of pasta. I am trying to work on portion control in my cooking so there are no seconds.

I honestly think some of it stems back to when she was a baby. She was 5 weeks early (you would never know it to look at her) an as I had gestation diabetes they put her in special care and tube fed her. So for the first few days of her life she never had an empty tummy, and ever since has just kept eating.

All quiet on the western front?

So since having a strong word with myself on Saturday after a horrible weigh in, fasted that day, fasted yesterday, Sunday I did 18:6 but did have cheesey beany dip and beer at a Super Bowl get together, and will do 18:6 again today, FD tomorrow and then two days "off"

Scales this am said 134.5lbs which is a vast improvement from 140lbs on Saturday but also makes me realise I had an awful lot to eat thurs and fri and not very much since so it makes sense.

I even dug Shred out the last two days! Today I'll bike to the pool and dust off my swimsuit for the first time in months. Tomorrow DH and I are going to our first ever spin class which will probably be horrible

Plan before Seoul is to get my fitness right up so I can hit the ground running when we get back, with 2 months to go before the ride, eek!

Goodness ATB can you lose 5.5lbs in a few days? Good luck with the spin class. You've got plenty of time before the ride, don't worry! Is there an advantage to being lighter when cycling, like with running?
I weighed in yesterday he day after my 10k race and the scales said I was back up to 59,5kgs which is back to what I was 6th January despite doing 5:2 since then:-( I think maybe they weighed heavier because of the exertion during the race (I've read that muscles retain water to repair themselves after hard exercise but maybe I'm just making excuses). The only comfort is that all my clothes still fit so hopefully the weight gain is temporary - and having a period usually adds a lb or 2 to the scales.
I'm starting my training for a half marathon in March now which will make losing weight even harder...still, it feels good to be fit!

work season has kicked in and I came home to a bucket load of email.
Will catch up properly when I finish writing my power point about public sector financial planning

No I don't think it was proper 5.5lbs - I just ate myself stupid thurs and fri and then WI next after 3 days of much more restricted food, plus water retention

Apparently that's true about muscles holding water - I was told not to weigh myself for 5 days after the ride as my muscles would be retaining all fluid til they Realised I wasn't spending all day on the bike again!

Morning. Well, my first week in maintenance still sees me few lbs under goal weight so I'm doing 6:1 instead of 5:2 this week. Already fasted on Monday, so next fast is next Monday. I'll weigh each Thursday morning and if I gain a few lbs I'll fast on the Thursday too. Monday fasts are non-negotiable. I seem to be one of those fasters for whom 5:2 has completely diminished my appetite and I can see that I might not be able to eat enough on NFDs to justify two FDs a week. But... who knows... Time will tell.

it's nice that is becomes flexible but when I maintain for ages I find I wish I could just go back to 5:2, 4:3...I have fallen off the wagon a couple of times since reaching TW and am now on a mission

WI this am back to 133 - TW is now 130lb, bearing in mind as training increases my weight will too so dug out my GAP US size 2 shorts to be my marker once I can't rely on the scales anymore!

I'm sure you'll continue to be a huge inspiration bssh