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

btw, thinking if that waist: try to wean yourself off bananas as they are so sugary. How about berries, apple, plum, kiwi ... ?

I tend to maintain using my annual plan :
24 weeks / year = proper 2 fasts a week
24 weeks / year = 1 decent fast per week
4 weeks / year = stuff that, I'm relaxing
so far it seems to work

First banana for weeks and weeks and already I'm in trouble ...

Talkin do you alternate your 2FD and 1FD weeks?

Two interesting papers from Scandinavia about fat consumption and diabetes risk.
It seems that the type of fat may be important: not whether it is saturate or unsaturated, but which food it is in.
Studies suggest:
. Eggs & full fat dairy products lower insulin levels and diabetes risk
. High consumption of fatty meat increases risk
Might explain why there is so much dispute as to whether low carb helps or worsens - depends on the form of low carb

I'm curious about oily fish and olive oil, which are normally v healthy whatever one is investigating, but these were not mentioned.

Just added another alcohol-free day to my week!

I posted on the main thread about the Horizon programme on binge drinking, which has totally changed my drinking habits. (Thoroughly recommended! If you haven't seen it, it'll be on iPlayer for another couple of weeks.)

Basically, the programme found, after 4 weeks, that there was no difference between drinking 21 units spaced out over the week or all in one day - the damage to the liver was the same.

Since 21 units a week is what I've been aiming at for the past few years, the programme has shocked me into cutting my alcohol intake by half. More than that, in fact; for my pre-dinner drink I'm now having a shandy with just 200g of stout, and I have a small glass (about 50g) of wine with my dinner. I've been having one alcohol-free day a week, on the day I fast; now I don't intend to drink on the day I start the fast as well.

My weekly intake will now be about 1ltr of stout, plus 1/3rd of a bottle of wine. This should give me plenty of leeway to have a bit of a blowout on occasions - such as this weekend coming up. It's our twice-yearly get together, where 30 or so of us take over an outdoor adventure centre for a walking weekend. (Well, card-playing/drinking/walking weekend would probably be a more accurate description!)

That's interesting Breadandwine - makes me feel better about my usual weekend bottle of wine (which I drink over 2 - 3 days).

Think I'm beginning to settle into maintenance mode now; going to stick with 2 FDs a week as I need the routine and I'm enjoying the extra calories on NFDs. The only slight problem I'm having is that on FD evenings I've noticed I feel quite cold - even doubled up the duvet on Monday night. Is this normal?

granny I'm always freezing in the evenings on FDs.

There was a thread about it a while ago , it seems to be quite common.

Many fasters have noticed this, quite normal:

When fasting, your body doesn't have as much fat readily available and starts to burn your body's fat store for energy.
It may not do so quickly enough to provide as much heat as normal.

You may notice cold hands & feet in particular: more blood is travelling to your body fat, to help move it to your muscles where it can be burned as a fuel.
This can cause the blood vessels in toes and fingers to dilate, to compensate.

Also, after some time on 5:2 /IF, you will have lost a fair bit of the fat layer under the skin, which acts as insulation.
Your body just needs time to adjust to all the changes.

A few mins brisk exercise or movement will improve circulation on FDs and warm you up.
Or if it's late evening, a cup of hot Bovril (10 cals) is comforting.

Thanks for the reassurance Mrs and BigChoc.

I used to feel the cold on FDs in the early days - in fact, I used to keep a pair of thick walking socks by the bed, in case my feet were cold in the night.

But my body must have adapted, since I haven't felt the chill in over a year!

Hello! After lurking on the main thread for months and now finally wanting to ask a question on maintaining, I come on here and find my q has been answered I the last 10 or so posts (plus a bonus question on circulation! I'm in Australia and finding I get very cold fingers and toes - and all over really - now that it's winter).

Anyway, I started in Jan to support DH and lost 10kg in 10 weeks (about 20lbs?? I'm metric!) and a couple of extra after that. Now right in the middle of my healthy BMI range and people telling me to stop losing... They are right as I am tall and my chest starting to look bony. So to maintain phase! Due to circumstances this week going to try 1 fast day only... Bit nervous as feel like I will get out of the habit and revert to old(excessive) eating habits. I like Talk's plan though - do you stay strictly within BMI on other days? I'm also reducing sugar and after starting this WOE I've found I just can't eat lots of carbs anymore (makes me very bloated and seems to block my digestion) - so pretty low carb too - is that enough to keep on top of things or should I keep logging my cals do you think?

And thanks to the people (esp. Bigchoc, breadandwine, talkinpeace esp) who keep these threads going and answer all the questions!!! Brilliant!!!

Sorry Talkinpeace - obvs mean TDEE, not BMI!

Thanks, fox!

Spent 12 good years in Oz back along. Mainly Melbourne, Darwin and Perth.

My method of maintaining is to have one 24 hour fast a week, then eat well the rest of the time. Although I have given up on breakfasts because they just set me off eating for the rest of the day.

i don't weigh myself, but I keep an eye on how I'm doing using my belt as a guide. (As a bloke I just have the one belt! )

I gained 5 new notches on that belt, and I've no intention of letting any one of those go!

Good luck with the cold extremities!

Yes I feel chillier on FDs. Hot drinks help as does drinking plenty of water. Running around after DC helps too.

B&W. Nice to "see" you. You're always cheery.

It's a mad house here DH came back from business trip in the States sick three weeks ago. Glandular fever. So he has been off work and getting in my way . So last three weeks has been like having three DC.

I hope the DC don't get it!

I've got crazy choc craving atm. Totm. so expected but still I do need to stay away from choc. And no during totm black Lindt doesn't help. I could still eat two family sized bars of it!! Snacked on cherries (yes TIP i snacked. I'm a bad girl ). However the cherries made me think of Black Forest gateau.

Anyway must sleep. Hope you're all staying on the straight and narrow.

Btw Bigchoc my press ups are coming along nicely. I'm not a champ but considering I used to be utterly pathetic just under 2 years ago when I found you all, I'm amazed. All you advice and techniques. You should be proud of your coaching.

Sorry to hear MrF is ill: that'll take a long time to get over. That must give you a lot of extra work, especially if you have to supply sympathy along with the tea.

Congrats on the pressup progress.

No Snacking < ssh, tip may hear >

It really makes the cravings worse 10 mins later, especially as cherries are highish GI and too moreish
Ideally, boost your main meals with protein and ride the hunger in between.

If totm cravings are too powerful (thank goodness that is long behind me !) then I suggest a small extra meal with protein, e.g. boiled / scrambled eggs / pnut butter / smoked salmon & Philly on wholegrain toast, with tomato & cucumber.

Mrs F thankgoodness totm is only a few days if that is your only craving time. I have developed a terrible habit I'm now trying to break...almonds. Yes, they are good for you, but only in small quantities as they are highly calorific. Trouble is I can't stick to the recommended 30g of almonds a day (190 calories) I've been scoffing 4 times that a day, which is adding around 800 calories a day to my normal days eating. On fast days I never touch them but most days aren't fast days. I've managed 5 days without them so far, but it is hard, I really have become addicted to them. Fortunately because I do so much exercise I haven't been putting on weight but only because I run around 50 miles a week!

Nut butter is even worse - 2000 cals per jar and "just one spoonful" somehow leads to an empty jar ! I rarely trust myself to buy any: my great weakness

Anglaise. I am terrible with nut butter. If I open a jar I eat the lot. Totm or not! Cannot leave the stuff alone.

Bigchoc. Yes low carb during totm is excellent advice and I usually manage to keep on top of it this way.
However with everything being such an utter madhouse with DH under my feet, I've fallen face first into chocolate. Oh dear.

And now to top my ridiculous week off, I discovered this evening that the DCs previous school is using a photo of DD for advertising.

DC moved school in March this year in anticipation of moving to new house etc.

I nearly crashed the car earlier after seeing DDs face plastered all over the side of a bus stop.

Not only is DD (5 years old) all over bus stops, her face is also all over thousands of open day posters and leaflets and she is also on video advertising in a local shopping centre.

We refused consent to the school whilst there for them to use DD for their advertising. So the sneaky shits wait till we leave and then do it anyway.

I know I should get a grip and it's only a photo and DD is a beautiful child. But we said no and I am so fucking angry!!! I feel strangely powerless and violated that someone can do what they like in regard to my child despite my express wishes.

As I said I seriously need to get a grip. But I am so pissed off and to think we were paying that feckless school to send the DC there. Aaaarrgh

Blimey Bigchoc, I feel like a saint now, only 800 cals as opposed to 2000
No seriously, having one half of your daily TDEE calories through snacking on almonds isn't great, even if they are a nutritionally sound food. I'm also saving myself at least 15€ a week because almonds aren't cheap, even though I buy the cheap ones and grill them myself.

MrsF That's outrageous using DD without your permission
How could a school plaster pictures and video of your beautiful little girl where every random can see her
I believe an adult has no right to say if their photos can be used, but can't you take civil action - even in the small claims court - if a school uses a child's photo for commercial gain, without permission ?
Maybe invest an hour with your solicitor to get a professional opinion - the school are assuming you won't bother.

Bigchoc. I am and then some.

I have now found out that they are in breach of Data Protection Act. They need parents permission for this type of thing and we have previously denied this.

And what gets me is that the DC are not even at this school anymore. And to boot we paid the feckers a fortune for the DC to attend.

DH is handling it because I have said I can't stay rational or objective. Where my DC are concerned I turn into a lioness.
Best DH handles it and given we have refused permission for this before when they asked if they could use a picture of DD for their literature and we told them there was a security issue given DHs job, they even knew they could put DD at risk.

I feel strangely violated. She is my daughter and I decide these things.

What's even more stupid is that there are people literally desperate to get their DCs photos onto stuff like this! There was a lovely boy In DDs class and his parents took every opportunity for him to be in promotional photos for the school and other things. So why not use him? Grrrr.

Anyway this has nothing to do with 5:2 what so ever. It may do once I've had some chocolate though.....

As I posted on the main thread, we discuss anything we want on 5:2 threads.

I'm amazed that a school is so careless / reckless about small children and the Data Protection Act.
Parents frequently whinge that they can't take photos of their nipper in the school play; well, that's because other kids might accidentally be in the shot.
Glad to here your DH has taken this on; it'll help him feel useful too, while he's off work.

Try to put the issue to one side and just enjoy the weekend.

How is your latest project going ? Already thinking of the next house ?

Bigchoc. Yes DH is also a steely calm sort so this is perfect for him.
I can be more of the in at the deep end slightly shouty sort so I am staying out of this.

I can't quite believe this either. It's utterly stupid stupid of the old school to do this. Ugh. Can't believe they were so thoughtless.

House refurb and extension is going well. Given I am right in the middle of it all, eye of the storm so to speak, I'm not thinking of any other houses. Not enough brain space for that.

I've designed the extension myself (structural engineer did calculations). And I am running the project using purely subcontractors.

This saves absolutely tons of money but only if you understand Procurement, Sequencing and project management so you don't have gaps of time in between trades or trades on site together who need to be in the same space, ie plumbers and electricians who both need to be under the floor at the same time.
And for the extension I am hiring groundworks contractor, bricklayer, carpenter and steel works installer etc separately. It literally halves the cost of the extension. Main contractors put massive amounts of money on top of trades and their time for managing it all.

However not using a main contractors means I'm doing yet another full time job. Along with being SAHM to DC, running two small business and this build. Argh. Not enough hours in the day.

I will need a serious holiday once it's finished. Or just lay in bed for a week with the DC and DH brining me cups of tea and chocolate.

When I eventually get it all done and have some time I will post some before and after photos.

Thanks, MrsF! And I reckon you're never happier than when you're busy! Find it hard to comprehend the mountain of work you've set yourself.

Hope you get some compensation from the school - it's outrageous what they've done!

Have to say I agree with your comments about BC. She is an inspiration, alright. I said long ago that she should think seriously about getting into teaching health and fitness when she retires. As a teacher myself in my retirement I know how rewarding it can be - both financially and in job satisfaction.

Anglaise, I'm curious about you grilling your apricots. I stew mine - whenever the oven is on, I slip a little pot of apricots and prunes in there and they're absolutely gorgeous and succulent.

I went looking to see just how many calories were in 100g of dried apricots - and I'm still none the wiser!

Seriously, I looked at 8 different websites and found 7 different answers:
241 cals, 126, 255, 348, 215, 209, 170 and 241 again!

Agree with both B&W and MrsF that BigChoc is a star, always patient, always full of good advice, knows her stuff so well and always a pleasure to read her posts. Have you got a blog BigChoc?
B&W it is almonds I'm addicted to, not apricots . I don't think you can soak almonds, I'm sure they would be as horrible as grilled apricots!