So do I need to worry about fat/ carb content on fast days?

[BitandBot]

I need to lose about 3 stone. Over the last year I have tried slimming world, low sugar and low carb. I did them all for about 3 months and lost 3-4 pounds with each despite sticking rigidly to the diets. After 3 months I drown my sorrows in a large piece of cake ( or 2) gain the weight I lost and move onto the next diet.
So I really need this to work. I have incredible willpower whilst things are working but become despondent if they aren't and right now it feels as though nothing will work.
Anyway if this doesn't work I'm going to have to try something drastic like lighter life. I'm short and 3 stone is a lot.
So my question is am I literally counting calories on fast days or am I interested in sugar, carb or fat content as well?

Hi BitandBot

You just need to restrict your calories on fast days (FDs) to 500. Doesn't really matter how you do this - however, we've found it's best to avoid sugar/carbs, etc, since these eat into your allowance.

Veggies are truly your friends on FDs. I can make a veg curry using around 100 cals, which will totally satisfy me for an evening meal. (But I can be a bit anal about these things.) You can make a delicious meal for very few cals, is my point, just by using veg.

This way of eating (WOE) truly does work - I lost 24lbs and I've been doing it for 3.5 years, almost.

Come and join us over on the main thread. You'll get a warm welcome and lots of support.

Yes, as B&W says - you can do it however suits you, but what most people find in practice is that it's best to avoid too much carbs and fat on FDs as that way you can get two small or one pretty decent meal out of the 500 cals. Focussing on protein and veg is more filling and nutritious. Sugar even in the form of fruit can trigger hunger so that really is best avoided.

To get the fasting benefits, you need to avoid alcohol totally on those days, also concentrated sugar such as in fruit juice or breakfast cereal, or other carby junk like sweets, crisps, cake, biscuits etc.

So on those 2 days per week, give your liver and pancreas some downtime, concentrate on reasonable healthy low GI food, which will also avoid cravings.

You are welcome on our very friendly 52Thread55

Big choc...could I have your veg curry recipe? Please tell me it doesnt have coconut milk in it! :)

That's B&W's Recipe

Thanks all. Will read that thread. I'm slightly disheartened after watching everyone else lose loads on the low carb thread or at the SW weigh ins. My friend lost 4 pound in first week at SW which was more than my total. Plus she had less to lose.
Anyway I need to start optimistic. I'm sure this is a WOE I can stick to if it works. If a month in I haven't lost snything though I know I will give up.

The main thing to lose on 5:2 is to calculate TDEE and stay within it on NFDs - some overweight people have got used to eating far too much, so until they train themselves to eat what their body burns, they need to monitor NFD intake or they'll eat back the FD calorie deficit.

Yes I can see how easy that would be. I've decided to start on Monday and in the meantime I seem to be gorging myself :(

That's probably psychological.
As preparation for 5:2, I strongly recommend you mfp starting now, to train yourself to stay within TDEE.

Tips to help:
. No snacking or grazing.
Eat proper meals, so your insulin levels don't stay perpetually high
. Avoid junk and "treats", especially with added sugar. They just start a cravings spiral
Avoid fruit juice and breakfast cereals
Have full fat unsweetened yoghurt and unsweetened fruit (not puree) for pud
. Keep within the recommended alcohol limits. Booze is notorious for munchies.
Drink lots of water, starting the day with a glass
. Eat protein, plenty of veg, healthy fat, complex carbs e.g. quinoa, oats, wholegrain bread, brown rice

I lost 3 stone on this and on my fast days I had salad for lunch and for my evening meal had a combination of packet stir fry, prawns, omelette or an Annabel Karmel (sp?) child's ready meal for 250 calories. I certainly didn't want to be in the kitchen for long especially if I was cooking for others so all these options only took a matter of minutes. My fasting days were when I was at work so no chance of snacking and a rigid lunchtime. After a week my non-fasting days calories went down naturally as I lost my appetite for fatty, chocolately stuff! If you start losing a couple of lbs a week it gives you the impetus to keep going as well. Good luck!

Well yesterday I had my first fast day and I think ended up eating about 700 calories. I was just so hungry. I hope I can keep his up as otherwise I will have try shakes and that sounds even worse.
I am hungry ALL the time.
Yesterday I had a pack of cooked prawns
No added sugar jelly
2 cups tea with milk
vegetables stir fried with one cal spray
cooked chicken and a few more prawns
salmon fillet and sweetcorn/peas

To be honest it was the salmon that pushed it over. I was surprised that it is 260 calories for a small fillet.

Anyway if it works I will stick at it but I know me and I know that if I haven;t lost at least 4/5 pounds after a month I will give up.

BitandBot congrats on your first FD. As posters are saying on the main thread - and I know it's true for myself, they do get easier.

Forget salmon - veg are your friends.

But don't worry about only getting down to 700 - that's a real achievement. I started on 1200! Others have started on 1000 and worked their way down.

Do come and join us over there - you're not alone, there are people joining all the time!

If you stick to your FDs and you don't exceed your TDEE and you haven't lost at least a pound a week, I'll eat that salmon myself - and I'm a vegan!

Agree, well done for 700 on your first day! Don't binge today otherwise you will undo all your hard work. I never included cups of tea in my 500 (ish) because sometimes you need a cuppa to take your mind off your hunger! I stuck to about 5/6 cups a day. Next time ditch the salmon or have half for lunch with a salad and half in the evening with veg. Good luck!

Thanks all though I'm wondering what a poster said to get deleted on a diet thread?!

Salmon can be OK but probably not in addition to prawns and chicken.

Most people find that they get less hungry as they get more used to fasting, or else just less bothered by it. We're far too conditioned into eating as soon as we feel even slightly hungry, or if we think we might get a bit hungry - but the fact is, being a bit hungry for a while is a perfectly normal biological state.

The deletion was at posters request, maybe said something that could have outed or TMI.

I have a very thin friend who assures me that the feeling of hunger is addictive. I hope she's right.

It was me I posted on the wrong thread

Oh right I did wonder!

Hi I'm just taking my first steps into this today and this thread has really helped motivate. I've 4-5 stone to lose really but I'm starting with a 3 stone goal as even that is daunting. Good luck

Well done, fanny! You're on your way.

Check out the inspiration thread and then join us on the main thread - lots of other new posters.

What's everyone having for breakfast tomorrow?

Many people just have black coffee for breakfast and save nearly all cals for a good supper. Others divide 500 cals between lunch and supper.
If you really want breakfast, just have say a hard-boiled egg and a tomato, no bread. Or a couple of slices of chicken breast with cucumber.

Plenty of friendly support and advice on the main 52 thread 5:2 / IF Thread #57