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Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

Fasting / 5:2 diet

The 5:2 thread number 37 - Having our cake (batter off the spoon: 15 calories per lick - thanks MFP!) and eating it too (tomorrow).

999 replies

BetsyBell · 22/01/2014 16:25

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 TDEE calculator to help you figure out how many calories you should be eating in a day.

NFD = Non fast day

NSV/LSV = Non scale victory/Lifestyle (change) 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:

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

Tips and Links : 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!

Inspirational: 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.

Recipes: frenchfancy has a recipe thread over here, please post any low-calorie recipes there so they don't get lost in these bigger threads!

Exercise: bigchocfrenzy has an incredibly informative and helpful exercise and fitness thread for discussion and advice on combining 5:2 with an exercise regime.

Maintaining: 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.

Other links
This is a BBC article regarding Michael Mosley's findings, which was featured on Horizon - link to that programme here.

This Telegraph article comments on the diet and gives a brief overview by Dr Mosley himself, very informative if you're just starting.

This blog post 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 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 article 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!

OP posts:

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tiggermummy70 · 01/02/2014 10:54

This thread moves quick.
I'll probably join you again on the new thread but I made a few notes to try and keep up!
Appols if I get names wrong I haven't worked out how to bold them yet! I haven't been on forums much since girls were born.

LilyJo. 30day shred can be hard on knees but JM herself said never intended it to be done everyday that was as man, she recommended every other.

Eatrisker we had toilet issues will DD1 @ 3 2-3 accidents a day once started nursery. We had to get them to give her an extra step as she was so small she would perch on front of seat and wee came forward over pants. Once did that things improved a bit, but she was easily distracted. After particularly bad week DH lost it with her and said any accidents and its straight to bed as soon as home. First night she did it, sent to bed 2 plain biscuits and warm milk in her room and lights out, no songs - she cried for a while. same following day and then no accidents ever again! We were lucky they had tea at nursery so she didn't eat much by time she got home on normal days. but it worked. She rarely had accidents at weekend with us. Good luck hope you find what works for you.
Joby.. I've done lot of research projects to do with weight loss tips and one of the most common is to weigh daily, its supposed to help you come to terms with the fact your weight naturally fluctuates. and if it is creeping up you can react to it quicker before your suddenly up 4-5lbs.
Zed: I can't go fully into 5:2 as I am on research study via UCL. I am following a very low cal diet (800cals) /day Max. Not including exercise cals so I net about 4-500 cals a day. I have another 5 weeks before I start dropping meal replacements and eating real food. I also have to see a councillor each week she weighs me and then we look at weight issues. so emotional eating, internal& exte