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

[TalkinPeace]

This thread is for those of us who have been practicing IF (Intermittent Fasting) for quite a while ( it being nearly 2 years since the Michael Mosely TV programme aired ) 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 mix fasts and 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?

More and more 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 four maintenance threads and all the main 5:2 threads for posters practising IF to lose weight here Fasting / 5:2 on the diet forum. We're currently on thread no. 46, 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 even more to the fore, as part of our general health and to help weight loss. BigChocFrenzys thread is here

sorry - been up to my eyes in work, just knocking off now I work up in Camden when I'm in London - would suit me to wait until end of Oct too.

bigchoc
we still have two other cats - who are loving not having stinky around
we will replace her - just not yet.

Oof, am stuffed.
Fasted today and then made Laskas Aubergine and Chickpea curry for supper (with home grown aubergines )
Served it with tortilla chips as had no Indian breads in (and do not like rice with curry).
Nom, nom, nom.

Never had huge success with aubergine - it's courgette heaven in our house ATM - my eldest dd said she really couldn't understand people saying they had too many courgettes I trained them well. We all love them and totally revel in the seasonal glut. I have made thick garlicky pastes, stews, stir fries, eaten whole meals of them fried with spices and with grated cheese on top. bliss. looking forward to using up the frozen ones in hearty veggie curries in the winter. (I LOVE brown rice with curry, not a fan of the breads as a substitute and find white rice a bit tasteless.)

The tomatoes OTOH succumbed to blight :-(

catsrus
all my tomatoes and aubergines and peppers are in my polytunnel : so safe from blight
courgettes (yellow ones so they do not get too big without me spotting) are dotted around outside

best ever aubergine and pepper crops this year - irrigation system has worked a treat

Very envious of all the gluts. Not enough space in a London garden to ever have too much of anything, although the dcs have commented that they're a bit cherry-tomatoed-out right now. Which considering we only have 4 plants ripe is quite an achievement....it's been a bonkers crop this year although they have been in fantastic soil, well watered in a full south facing view (aka my front garden!) attracting lots of attention from the street. Only one mini aubergine so far, and only 2 courgette plants, which I got in very late at the back of my north facing back garden, underneath the yew trees.....actually, am quite shocked they are growing at all! There's a few small courgettes coming along now, and the peppers and tomatoes alongside them actually have stuff growing . Loads of potatoes in the tubs and more miniature carrots than sensible....I say I do it for the dcs, but to be honest, it makes me happy
Thinking of taking out some old and past-it rhodendrums and putting in a couple of half height apples. Someone suggested James Grieve variety....any other ideas or recommendations?

It's gone very quiet on here....

Quick update: struggled fasting again this week: had an almost successful fast on Monday but ended it with too much sugar and fat. Yesterday was better, despite a buffet lunch in a 5* hotel and lush cream tea as I skipped dinner to compensate. Scales said 9.6.5 this morning, which is scraping the top of acceptable.

So I'm not sure why, on arriving at today's conference event, I felt obliged to eat not one, but two, full size almond croissants

I'm coming down with the lurgy, which definitely is partly to blame, but even so...

Plus, the Jewish new year begins this evening, so I've got all the extended family coming for a massive meal, which will be followed by three more days of solid eating. K my plan for today had been to fast until dinner, but now I've eaten about 1000 calories and it's not even 11am. Oops.

On a more positive note, I have now made 10 jars of Apple and quince jam after finding a tree covered with ripe quinces when out on a walk at the weekend, which, along with 12 jars of Apple and cranberry chutne, 12 jars of plum jam and 14 jars of berry jam, leave me feeling almost ready of winter.

Just wish this lurgy would go away....sniff

I was thinking the same about the thread.
I guess everybody is busy / coping / lurgied too :-)

Happy New Year, Fillybuster. We're trying to keep our food intake down by visiting various friends and telling them all that we ate before we came!

I've had a blood test that wasn't great, due to a severe lack of iron I'm mildly anaemic. At least I know why I've been so tired and my hair has been falling out rather a lot. I'm taking an iron supplement but can't do any more races until my iron levels get back up . Am trying to eat a lot of iron rich food and vitamin C to help things along. Didn't manage to fast this week.

Anglaise Sorry to hear that.
Yes, you need to cut out the very tough training plus any races for now.
You can improve iron levels by adjusting your diet too

Iron-rich foods:
. Meat & fish are the most readily absorbed sources of iron
. Vegetarian: eggs, spinach, peanut butter, beans especially soy / kidney beans / chick peas, nuts, sesame seeds, broccoli, baked potato

Important
To absorb iron from veggy sources, you need Vit C accompaniments.
Particularly good Vit C for anaemia: apple, tomatoes, pomegranates, peaches, dates, dried apricots, bell peppers.
(so yes, B&W, vegans can get sufficient iron, but they need to plan more than omnivores)

Tips
. Add a few almonds / walnuts / sesame seeds for more iron
. Add tomatoes to egg for Vit C & iron absorption

Anglaise
I've always been slightly anaemic (v v v low blood presure, heart rate and sky high uric acid) : then I discovered "pregaday" Iron tablets - wonderful things. like happy pills
thing is there's not a lot of you nowadays so you need to balance without fat reserves !

Unfortunately, runners of both genders and women athletes of all types are at significantly higher risk of iron deficiency
Menstruation obviously increases the risk too.

Interesting articles RunnersConnect

Reasons for iron deficiency:

• Hard training of any type stimulates red blood cell & blood vessel production and increases need for iron.

Iron turnover is highest for endurance athletes training at high intensity.

• Iron is lost in heavy sweating.

So, take adequate isotonic drinks while running and eat to replenish minerals afterwards

• For endurance runners, foot strike? damage to red blood cells in the feet due to running on hard surfaces leads to iron loss.

So, go for highest quality footwear to reduce the damage.

• Inadequate dietary iron for those avoiding meat.

They just need better meal planning

Hi guys!

Sorry I've been AWOL recently - lazily I was looking on 'Threads I'm on' to see if there had been any activity on my threads, unaware that if you don't contribute to a thread for a while, this system ceases to work! Same goes for the exercise thread.

Now there's been so much on here I don't know where to start!

I'll begin with the iron; thanks, BC, I'm well aware of the requirement to watch the diet in this regard. For years - both prior to me becoming vegan and afterwards - my iron levels were always low. I could never be sure, when I went to give blood, that my blood would be judged suitable.

But now my levels are (now I'm too old to give blood - grrr!) absolutely fine. I put this down to vit c (generally a small amount of fruit juice) with every meal - and buying a cast iron frying pan! Mind you, I do use it a lot - I love it! I haven't consciously changed my diet, otherwise.

Had a blood test today, as it happens, so I'll find out whether that remains the case.

I had been having ground flaxseeds (plus either sesame seeds or sunflower seeds) with apple juice and a sprinkle of flaked almonds for breakfast frequently, recently. But whereas the seeds don't kickstart the appetite at all, adding the nuts does, so I've decided to have this as part of my lunch - which means I'm now doing a sort of 16:8.

The limit to my preserving is freezing tomatoes now we've got loads (in the shops - no veg garden here!). All I do is slice them and freeze them on baking parchment on a baking tray - then I just bag them up. They're brilliant for pizzas or fried. Not great for salads, but I don't eat those, anyway!

Off, now, to rejoin the exercise thread!

TIP big choc thank so much for your advice on food, I'd never have chosen apples over citrus fruit for vitamin C to help absorb iron. The bad news is that I'm now laid up win bed with pyelonphritis (for the third time) and I can't face eating anything. Hopefully the antibiotics will kick in soon. Hope everyone else is having a better weekend.

(((((((Anglaise))))))) How frustrating to be unwell. Feel better soon.

I do the whole berocca or equivalent thing once I feel any bugs attacking - as I work in a school this is a pretty vulnerable time of year. I like it as it also forces me to have a big non-caffeinated drink first thing.

Just had a "you're wasting away" comment from someone I haven't seen for a couple of years - err no, I've massively reduced my fat levels and built up a fair bit of muscle and strength - I feel like the absolute opposite of wasting away!

I haven't fasted for weeks - my appetite is quite low at the moment and my weight very stable so I guess that's fine. I'll assume that the health benefits I'm getting from not drinking, not overeating and training regularly will make up for not getting the fasting benefits. What do you think oh knowledgeable board members?

So sorry to hear you are poorly Anglaise .
Hope you recover quickly and regain good iron levels (which might help your immune system to fight off some future ailments)

Betsy Ignore the toxic "friends" who cannot recognise a health athletic figure.
You feel well with high energy levels and your body fat is within your happy level. So, already a healthy lifestyle and no need to change anything.

You could always do a weekly 16:8 if you want extra fasting benefits (but maybe you already skip breakfast some days, so done & dusted)
I suggest you just use FDs as a maintenance tool if you have a social occasion where you want to indulge, or before and after a holiday.

Thanks BC - my response to such comments are to flex my arm muscles, do a martial arts 'kill face' and just say - "Tae Kwon Do". Usually does the trick!

Yeah, I do the odd 16:8 and simply have no desire to over eat

Mostly I get nice comments - recently things like how much younger I look these days (I think this is down to very rarely drinking), and even better, how much taller I look! I am clearly far more in proportion now.

My DH is similarly increasing fitness and muscle (and not drinking) through a different new sporting hobby. It's nice doing it together and comparing new muscles. We also laugh at how unlikely this scenario would have seemed to us a few years ago.

yup, I think I need to cut right down on the drinking for a while to shift the few pounds that keep creeping back

I have bags more energy without poisoning my bod with booze every few days tip...

There's nothing like having a parent with cirrhosis to encourage the sober path

I've just joined you in bed for a while, Anglaise! [Not that my condition in any way relates to yours - hope you recover quickly!]

If I'd have posted this this morning I'd have been moaning about spending the last 2 days in bed with a sickness bug.

But over the last few hours I've improved enormously, and apart from a few aches and pains I'm almost back to normal.

Betsy, glad your DH is joining in with you on the fitness kick!

About fasting, I'd go with the 16:8 suggestion - or even throw in a 24-hour fast every now and again, for the health benefits. I'm including your DH in this.

Betsy what sport is your husband doing now? Good for you and him on the cutting down drinking alcohol, no wonder you both feel and look so good. It is good that you are finding it easy to keep your weight steady but a shame some people are so toxic with their comments - they are just jealous.
B&W glad you are feeling better now after your sickness bug. Not a nice way to spend a weekend!
I'm feeling a bit better and am up now, but can't go to work today as I'm still really weak and dizzy. I haven't really eaten for 3 days now (involuntary fasting). It just goes to show that it is important to keep something in reserve weight wise in case of illness.

DH is doing better with keeping up the fasting than me - he seems to manage every Monday still. I'm now in the habit of tae kwon do training Fri, Sat and Sun, Tues (which means sensible eating) and do a body combat class on Mondays so I feel like I've got nothing to fast off a the beginning of the week anymore! Wednesday is the day I usually try for but only get as far as doing 16:8. Looking at my schedule there, perhaps Thursday would be more possible!

DH has taken up rowing Anglaise, plus we both run and he's just signed up for a HM next year. I'm now running 10ks quite happily (albeit slowly), but currently have no plans to increase this or speed up.

B&W Glad you're feeling a bit better - you've reminded me that I had a low level bug for most of the last couple of weeks, nothing that knocked me out properly but left me a bit low energy - another reason I didn't want to do a proper fast. Glad you're feeling better now. I hope you feel properly better soon Anglaise

Betsy
the thing is that a lot of people cannot tell the difference between "thin" and "lean"
one of my swimming friends is teeny - but has a killer six pack and all of her limbs look really toned.

Angelina Jolie and Kate Cambridge are too thin
You and Anglaise are lean and toned

not fasting today : about to go meet a friend for lunch

Enjoy your lunch and thanks TIP yes, lean and toned is definitely better than too thin...then there are other problems such as osteoporosis which also go along with being too thin.
Betsy I'm surprised you have time to eat at all with all your tae kwon do and ody combat classes! I used to row in the UK, it is a great exercise for all the body and I got really fit doing it. Had to stop when I moved to France as there is no club in easy reach, sadly. Its great that your OH has a goal to aim for with a HM nxt year, there is plenty of time to train for it. The important thing is to enjoy your running regardless of what time you do. I don't know if you've done any 10k races yet, but your race time is always considerably faster than your normal runs, due to adrenaline and racing against other people.