5:2 Thread No. 64: Instead of "get in shape for summer," get in shape for the rest of your life. Be a lean mean FASTING machine

[BigChocFrenzy]

Welcome to the continuing thread for those following 5:2 or other forms of IF (Intermittent Fasting) such as 4:3, ADF, or daily 16:8

The 5:2 diet was introduced by Michael Mosely on BBC Horizon on August 2012:

Basically it is 2 very low cal days ("fasts") per week - which need not be consecutive - and eat "normally" the other 5 days.

For those who have dieted or maybe overeaten for years, eating "normally" means roughly the number of calories your body needs to maintain - NOT reduce - its weight (see TDEE calculator below).

IMPORTANT
If you have had Eating Disorders you should NOT do 5:2 or any other kind of fasting

ACRONYMS
=======

16:8 is a different type of fasting, which can be combined with 5:2.
Daily zero-cal fast for 16 hours and eat within an 8 hour window. To lose weight, this needs a weekly calorie deficit as well

4:3 = fast on 3 non-consecutive days per week

ADF (Alternate-Day Fasting) = fast every other day

BMI (Body Mass Index) healthy range is 18.5 - 24.9 for Caucasians. Upper limit may be 22 for some of Asian origin.

FD = Fast Day: aim for 500 calories (600 for men or 25% TDEE if higher) or 1000 cals for BF
Even if you exercise strenuously, do NOT increase FD cals

MFP = My Fitness Pal, a useful App or website to track food & drink calories

NFD = Non-Fast Day, averages around TDEE

NSV / LSV = Non Scale Victory / LifeStyle (change) Victory, e.g. compliment, smaller waist, new skinny jeans

SV = Scale Victory

TDEE = Total Daily Energy Expenditure, the average number of calories you burn in a day, is calculated (see calculators below) from your current weight, height, age, activity level.
Aim to average about this for NFDs.

WOE / WOL = Way Of Eating / Way Of Life. We say this instead of "diet", to emphasise that we must make a permanent change in how we eat, to maintain our new healthy weight longterm.

HOW TO START
==========

. Take initial measurements: weight, waist, hips
. Use TDEE calculator below as a rough guide to how much to eat on NFDs
. Choose any 2 days for FDs, non-consecutive is easier.
. Before each FD: plan, shop & calorie count ALL food & drink for the day

Useful Resources & Calculators
Calorie Counter: mfp , mfp
Calories for NFD: TDEE Calc
FD Recipes: BBC Good Food 52 , Mosely LowCarb , Good2Know , NHS 10 Recipes under 100 cals , Mirror 5:2 50 snacks under 50 cals
FD Ready Meals, Takeaways, Restaurant: Mirror , Indie
Safe Alcohol: Calc Daily UnitsCalories , Calc Weekly Units
BMI: Calc
Body Frame Size: Calc
Calc Ideal Weight Range
Body Fat: Calc
Choose / Visualise Goal Weight: 3D BMI ripped / normal , Bod Vis 3D rotate

FAQs / Tips
========

• WATER: Start each day with a glass of water; and drink plenty during the day.
  
• HOT DRINKS: No limits on tea or coffee, just count any milk / sugar calories on FDs.
  
• FDs: If possible, choose days when you are busy, but not preparing meals for others.Concentrate on protein & veg; avoid / reduce starchy carbs & sugar, including juice.
  

Soups & stews are good; ready meals are fine.
Most prefer either to skip breakfast & save most cals for supper, or have 2 meals.

• BFers: start with 1000-cal FDs; optionally, reduce to 700 cals gradually. You can return to 1000 if growth spurts or sleep-deprivation require more fuel.
  
• NFDs: No rules, but to improve health, try to cut down on added sugar & junk food, keep alcohol within safe limits. A few treats per week are good though!
  

Aim for TDEE, but you may under-eat by say 20% on 3 NFDs to save calories for weekend.

• CLENCH for health: Men & women should exercise pelvic floor daily
  
• SLEEP: Try to get enough sleep, or it may slow weight loss.
  
• EXERCISE: is healthy & can help weight loss - BUT only if you do NOT eat back exercise calories. Fasted training can burn more fat.
  

HIIT and resistance training both work well with 5:2/IF.
If you exercise, do NOT increase FD cals

• To speed up weight loss and to train yourself how to eat on maintenance,
  

optionally calculate the lower TDEE for goal weight, but eat to current weight TDEE at least 1 day per week.

• Do NOT fast: if you've ever had EDs, or if pregnant, under 21, over-stressed, fever, stomach bug, even a bad cold.
  

When ill, your body usually needs more nutrients and less stress. So don't force yourself to eat, but if hungry then eat nutritious food to TDEE & cut out junk, added sugar, fizzy drinks, alcohol.

• CHECK with your Doctor: if you have diabetes, any other endocrine condition, any serious past or present medical condition, or if taking ANY prescribed medication (fasting may affect absorption rate)
  

Useful MN Threads
============

Browse previous 5:2 threads in the fasting section

Exercise: BigChocFrenzy's thread gives advice & support on combining 5:2 with exercise. The OP explains the science behind fasting, exercise & health and has many calculators.

Tips and Links : BreadandWine collects practical tips & info gained over all the 5:2 threads.

Inspirational EatRiskier has reports from Mumsnet 5:2ers who have lost weight.

Recipes: FrenchFancy has many FD recipes. Post your own here too.

Maintaining: talkinpeace's thread is for those who have successfully lost weight on 5:2/IF and are now maintaining (some for 2 years +)

Scientific Evidence for Fasting & Health
=========================

BBC article on the Horizon program

Telegraph comments on 5:2 and gives a brief overview by Dr Mosley, useful for newbies.

This InterviewPart1 and InterviewPart2 with leading ADF researcher Dr Varady explains why fasting helps you to lose weight AND improves some health markers.

A science Study specifically addressed the effect of this diet on obese men & women, wrt health and weight loss:

"... After 8 weeks of treatment, participants had an average 12.5 lbs reduction in body weight and a 4cm decrease in waist circumference. Total fat mass declined by about 12 lbs while lean body mass remained relatively constant."
i.e. almost all the weight lost was FAT, not muscle or water, - in most diets, 25% of lost weight is muscle, up to 50% for sleb crash diets.

It also describes improved blood values:
"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%)."

Dr Michelle Harvie (funded by cancer charities) showed possible benefits of intermittent fasting compared to standard daily calorie reduction in her trials (consecutive FDs) with women at high risk of breast cancer: ComparingDiets , EarlierResearch52

Dr Johnson showed intermittent fasting helped Asthma

Why Intermittent Fasting Works: Mattson , BlackSwan and Hormesis

Molecular Mechanisms and Clinical Applications: J CellMetabolism
Recent research into the health benefits of fasting: e.g. by world-respected neuroscientist Dr MarkMattson showed:
. Improved glucose regulation
. Loss of abdominal fat with maintenance of muscle mass
. Reduced blood pressure and heart rate
. Improved learning and memory and motor function
. Protection of neurons in the brain against dysfunction and degeneration in animal models of Alzheimer’s disease, Parkinson’s disease, stroke and Huntington’s disease.

Some of his research is in HealthyAging , Health , AvoidParkinsonsDisease

His recent article in J Aging Mech Disease 2015 explains the health benefits of intermittent fasting in great scientific detail.

Also this interview with a leading researcher into fasting in combination with standard cancer treatment: ScientificDiscussion MoselyMattsonLongo and a LongoInterview

Research by other US and European scientists in this DailyTelegraph Article about the medicinal uses of fasting, for many serious conditions & diseases.

Recent trials with Type 2 diabetics and those at risk of having it used a form of daily fasting - skipping supper.
Their conclusions: eating 1-2 meals per day is better than several small meals for losing weight and controlling insulin levels, see Type2Paper

Roundup

A BIG THANK YOU to everyone who has contributed their experience and tips over all these threads.
This has created a wealth of very valuable practical knowledge to help us all.

Any lurkers and newbies, come join us and share your experiences too. These are lovely supportive threads and everyone is welcome !

[Ricksheadtilt]

I'll be with you on Monday seaeagle

[BigChocFrenzy]

A weekend FD is very handy, Olivia and an early night maximises the benfits.
Many folk find one substantial FD meal works better than 2 or 3 small meals. The longer zero fasting period may have more benfits too.
Have a reasonable NFD tomorrow and then you would start the week from a really positive place.

[BigChocFrenzy]

Relax, SeaEagle Fasting on special occasions isn't usually practical.
With 5:2, you can move the FDs to fit your life - you only need choose 2 days from 7.

[beelishy]

Hi all. Ive been a lurker on Mumsnet off and on since I had my first daughter in 2009. Kinda just coming here when I'd googled something and it directed me here or sometimes I would have the foresight to just come here directly to search. :D

I had gastric bypass in 2002 at just under 29st. Am American and had it done there, but moved here (English hubby) in 2004 and became Uk citizen in 2008. Anyway. Lost about 12 and a half st before I moved here but after, put on and ended up staying around 20-21st for years. In 2013, at 21st and after having my second baby in 2012, I decided I'd had enough. Always trying this diet or that diet. Losing weight whilst on it and finding that I didnt stick to it - so regaining. Etc Etc. 2013 I got the support of hubby and ordered VLCD food sachets. Struggled though ups and downs (made me ill, so i had to up cals with protein) on those (switching between companies....going off diet completely.....the usual) and by March 2014 was down to 15st 4lbs. This was the lowest Id ever been since being about 15 years old. Started to feel so much better and probably should have really stopped as Im 5'9" and also have A LOT of lose skin. But I kept pushing myself mentally to get to 13st when I shouldnt have. Anyway... Lots of crazy, stressful life stuff happened and just went off diet "trying" to keep carbs and cals super low (but failed) and by jan 2015 was back up to around 18st. Which is where I still am today. Ive gone back on and off VLCD and I simply cant stick to it. I get to feeling ill, dizzy/vertigo, slugglish, foggy brain, heart palpitating.

Ive tried the body coach cookbook but its very general and very meat, fat, calories heavy and Im a vegetarian. Its also terifying to me to even think about eating over 1500 cals. Even though Im still v fat, its WHAT Im eating, I think much more than how much. I love my carby crap - even though it makes me feel ill. I have start to dip my toes into HIIT.

Anyway. Long story short...my holidays are coming up end of Sept and ive been flailing around since Nov 2014 trying to get back to where I was and feeling great in my skin and just day-to-day being a mam etc. Then last night for no apparent reason I vaguely remembered seeing Dr Mosley on BBC talking about various diet-y related things. So googled his book. And that lead me on a trail to here.

I had found a sweet spot at one point doing my own vlcd-ish plan but using food rather than packets of "space dust" as hubby calls it...but then we had daughters birthday and an event a couple days later etc etc. So fell off wagon (i really wish someone would dismantle wagon. sick of constantly falling off) yet again and couldnt ever get it back.

HELP!? lol

I really would like to do some kind of fasting...5:2 or maybes 4:3 - I want to get this weight off fast and start to feel healthier and fitter. Should I get the book? Which book do I get as there seems to be fast diet, fast exercise and then a combo book called fastlife?

Any and all help would be amazing and much much much appreciated. Also sorry for the long read. :D xx

[beelishy]

Oh. And also the 8 week blood sugar diet book? Now Im really confused! lol

[BigChocFrenzy]

Beelishy Firstly, after your gastric bypass, even now you are 11 stone lighter, so that is a real achievement. 
Be proud of yourself for that.

You are only 3 stone above your lowest weight since age 15.
So that's pretty good too. 
Regain is so common after bariatric surgery.

You've been through a lot of stress and I suspect you may have an ED and serious nutritional deficiencies as well as physical problems resulting from all you've been through.

You've tried really hard, but now you need to calm down and get professional help.
 In your particular case, fasting and VLCDs are dangerous when unsupervised.

Bariatric surgery involves complex procedures that often rearrange the anatomy of the digestive system. So, physically people may get deficiencies in the fat-soluble vitamins, also in vitamin B12, iron, calcium, and folate etc
The decreases in protein absorption may mean protein deficiency.
All this can have very serious longterm health consequences and cause cravings and starving / bingeing cycles as your body desparately tries to get the nutrients it is lacking.

My Advice

• Make an urgent appointment with your GP and ask to be referred to professional help. 
  Tell the GP: you are seriously struggling after a gastric bypass, you suspect an ED, you have been doing VLCDs for years, yoyoing and are very worried about your health.
  Take any release notes and dietary sheets you received after the gastric bypass.
  
  
• Do NOT fast without medical supervision - do not do 5:2, 4:3, Blood sugar Diet or any more VLCDs
  You belong to those who Mosely clearly states should never attempt his diets on their own.
  While waiting for the appointment, just follow the dietary advice you received for longterm eating after the bypass. If you lost your surgeon's advice sheets, then aim to eat 1500 cals daily of protein, veg and normal starchy carbs, to try to replenish your nutrients
  Cut out alcohol and sugary carby junk e.g. ice cream, chocolate, sweets, cake, biscuits, crisps, pizza, chips etc. They send your insulin levels crazy and set off the cravings spiral. They are also nutritionally rubbish.
  
  
• Do NOT do HIIT without medical advice
  It may be dangerous for your heart and put you at risk of a CV event, stroke
  Until you get this advice, just try to take a daily walk. No tougher exercise than that.
  Ask at your appointment with GP, or the specialist, about exercise 
  
  
• Settle down to longterm thinking and forget panic quick fixes
  Your problems didn't happen over a few weeks, so it will take months and maybe years of hard work and calmness to get to where you want.
  
  You can achieve your goals, but you urgently need professional help to do so.
  Good luck on your journey
  

[beelishy]

I appreciate your input.

I have seen a few different gps over the years and have asked for referral to post WLS nutritionist however this has never been provided as I didnt have my surgery in this country. Ridiculous, I know.

My bypass was 14 years ago. I do have regular b12 jabs and take iron tablets and calcium and vit d - which have all been prescribed by said GPs.

All of my GPs have known that I was on VLCD. None has been the slightest bit concerned and told me to carry on.

I dont have an ED anymore than I ever did. I just want to get down to the weight I was at where I was confortable in my skin and it relieved the aches and pains (have pelvic/hip problems left over from SPD during both pregnancies, and had heel pain for years).

So in short....all of your suggestions have been done. Im not as extreme as i seem to have suggested or that you have gathered from my post. Ive never purged, Im not anorexic. i dont want to be a size 12. I couldnt care less about BMI, tbh. I just want to get to a weight that is healthy for me and start building up my fitness. I have asked for help from GPs in formulating a diet that would be suitable for me and not a single one has ever helped. I had one that referred me to a general dietician about 8 years ago...who basically had me fill in a questionnaire and told me butter was bad, dont eat chips too often and cut back on chocolate and booze (i dont drink). Clearly didnt actually read the answers to their form. So that was helpful. (Not in the slightest).

When I said I wanted to lose weight fast...I meant that i would like to get to where Im losing on average a steady 2lbs a week.

I honestly don't really see anything urgent or scary here, but perhaps it comes across as such.

Im also just starting to take various nutrition courses in an effort to understand the physiology and food science aspects a bit more.

I can see my story seems to make you incredibly uncomfortable for some reason, but as i said, I appreciate your input.

Thanks anyway! :)

[Greengager]

Hello beelshy. Unlike BCF I'm not really up on nutrition or weight loss (she generally gives great advice). The only thing I can add is as a vegetarian who is overweight myself. It's worth looking at the ratio of carbs, proteins etc in your diet. I found I wasnt eating nearly enough protein and that it can be hard when you are a veggie to find enough lean sources. Worth just keeping a food diary for a while and seeing maybe? Best of luck.

[beelishy]

Thanks Green!

This is exactly why I failed so miserably with WW and SW in the past. I went too carb heavy. I do try to keep my carbs at or around 50-80g per day. And yes, its incredibly hard to get that protein up to just a decent level. Not wanting to bodybuild here or gain huge massive muscles..lol..so nothing crazy. Just a healthy level of protein. I do eat a lot of egg whites in various ways and have arla protein pots from time to time and greek yog as theyre great sources of protein. I use quorn but mainly just the ham slices, chicken pieces and frankfurters as I dont like much else. I also love beans but theyre quite carby so keep those to a minimum and opt for lentils more often than beans.

Just want to find a way to work out a lifestyle that is healthier and less processed and also help me to lose weight but remain veggie. I will find my way eventually! Thanks!

[PersisFord]

Hello hello!!! I am a graduate of 5:2, lost my weight quickly and easily and have been maintaining reasonably easily doing 2 FD a week but with very relaxed other 5 days (but trying to do 16:8 on my NFDs). It has been working well....and I went on holiday last week and ate EVERYTHING I COULD SEE and not only was it remarkably unsatisfactory (just felt bloated and tired), my weight has stayed pretty much the same. Did my first FD back yesterday and it was dreadful but weighed this morning and am the lightest I have been since the twins....and have lost exactly 20kg in the last year!!

So, keep it up - it works, it is forgiving of minor lapses and it makes you feel good!!

for you all

[BigChocFrenzy]

Welcome back, Persis That's excellent news that you maintain so well and cope after vacations.
If you keep weighing at least weekly, then you have the tools to stay at Happy Weight permanently

[BigChocFrenzy]

Beelishy Sorry I sounded so alarmed, but fasting can have a very powerful effect on your body, so is not suitable for those with EDs or some medical issues.
Getting to 29 stone doesn't always mean an ED. Mosely warns very strongly against those with EDs fasting, but if your GP says you don't have one, that's good.

I'm very cautious about straying into territory needing more specialised support than we can provide.
We've accumulated a lot of knowledge here for those with several stone to lose / preT2 / PCOS / IBS etc, but  post-bariatric surgery diet is a specialised topic.
e.g. we say daily "no snacking" and suggest 16:8 (8-hr eating window), but I don't know if you would do better with several small meals.

Suggestions

• Consult your GP to ask specifically if you are ok to do 5:2 or BSD, also HIIT exercise.
  Mosely advises this for several conditions and I think this definitely wise for you.
  
  
• Post on Mosely's 5:2 or BSD forums for advice.
  He and his wife (a practising GP) answer some questions. Maybe they can advise about # of meals and types of food.
  
  
• It sucks that the nhs won't refer you, just because your bypass was in the US.
  Consult a private dietician if you can, for advice / menu sheets on the type of foods to eat, so you have all the nutrients your individual body needs.
  Cheaper than months of WW or SW subscriptions - which sound unsuitable for you anyway.
  
  
• The BSD is a VLCD, 8 weeks of daily 800 calories, low carb and is VERY effective - if you can stick to it.
  The only starchy carbs allowed are beans, lentils, peas, so you may not fancy this.
  There is no alcohol, bread, oats, grains, potatoes, parsnips,  rice, pasta, quinoa etc
  Low carb is tougher for vegetarians - fish is super-healthy protein - but if you eat eggs & yoghurt that's easier.
  
  
• 5:2 BSD has the same foods as daily BSD, but you only do 2 x 800 FDs, with 5 x NFDs at TDEE.

[PersisFord]

Happy weight permanently!! What a lovely thought!!

I have to credit your guys with it though, it's been amazing to have so much support! Am thinking of a FD tomorrow, might come and post for some support! I love a Monday FD!!!

[beelishy]

Thanks. :)

That (BSD) is very much what I was already doing off on and for about a year. And I have maintained very successfully. I just couldnt stick to it long enough to get the ball really rolling. I cut out all refined carbs - grains, beans and lentils, sugar, fruit other than berries, potatoes, pasta and rice. It left me with little else to eat and I got bored and also just wanted a bit more freedom to be normal on some days. Or as normal as possible. We had lots of times where we went out as a famiily and had lunch and I was kinda stuck with a side salad. Was quite sad. lol.

As my surgery was 14 years ago, the limitations of my pouch (stomach) have lessened considerably. It stretches over time. I now still cannot eat a huge amount in one sitting, not like I used to - I used to easily eat 2 large meals at mcdonalds (this was pre-veggieness) with no problem - Now I can manage a burger and a few chips and then feel full. (using that as example for size). I never really had that feeling of being satiated before my surgery. I was either STARVING or UNCOMFORTABLY FULL. No in between.

Anyway. Im probably slightly above average with regard to my knowledge of dietary/nutrition stuff but where I struggle is putting it into practice. The how much/how often. This is why I am pursuing some qualifications in Nutrition. There simply isnt any help for people like me.

I firmly believe that weight loss aside, fasting 1 or 2 days a week between 500-800 cals per day would work really well for my body as I know that when I was completely "in the zone" with my fasting previously, I'd never felt better. I had heard of 5:2 but I assumed very wrongly that by a "fast day" it meant eating absolutely nothing 2 days a week. And I knew that I would go full pig-fest on the eating days so never delved into it further.

Now that I know I was wrong, I will have a bit of a peek about in the book shops and compare all of his various books.

And as for the exercise. I dont have a car. I walk everywhere. So where Im not fit, Im more fit and more active than most fatties my size who drive. lol. I have to be or we dont go anywhere or do anything and no shopping ever gets bought, etc. So i want to see if I can tone up this skin as much as poss (another thing which has been denied to me, excess skin removal) and also improve my strength and stamina. I have a 6 year old and a 4 year old who is autistic and it takes some keeping up. I started doing Millionaire Hoy HIIT beginner workouts on youtube as he gives brilliant mods for people for whom the beginner level is even too much. I take the mods when I need to. I also a 10 min solutions HIIT dvd and do those on days I just feel like my body is saying NOPE to a full 30 mins.

So Im sorry that I came across as a desperate, mentally ill with an ED, uneducated type. Im really not. I do take care of my body, or try to. Im concerned just as much with my overall health, fitness and wellbeing as much as I am about getting this flaming weight off. I do have a generally really quite healthy diet, I just add too much junk on top. And like lots of people, I struggle with greediness. I love my food. So diets are hard to stick to for me and had I not been veggie, it would probably be easier but I just cant eat something that had a mother itself. lol.

anyway. Just wanted to kinda expand a bit further. So thanks again for your input. :)

[WiggleYourWoo]

Hi everyone, a new one here.

Need to lose 10 lbs for a holiday in 6 weeks. Started 5:2 yesterday with a FD. Had 2 cups of tea with semi skimmed milk, one coffee with semi skimmed milk, 1l of water, some iceberg lettuce, one teeny tiny piece of roasted pork, 1tbsp of soya sauce as was feeling wobbly and two hard boiled eggs. Weight this morning: -2.4 lbs so chuffed but boy, it was hard!

Today is a NFD but will try and stick to having less than my TDEE to get faster results in the beginning. So today so far 1 cup of coffee with full fat milk, two white toasts with butter and jam (my favourite!) and 2 strawberries. A little dinner later and the kitchen will be closed.

My problem areas are my love for white potatoes and toast and dislike of water and exsersise. Will work on trying to have more water and no carbs on FD.

How does that sound?

[BigChocFrenzy]

Welcome, Wiggle and congrats on your SV
Your weight will oscillate a bit after FDs or NFDs, but the overall trend week to week should be downwards.

Unsweetened soy sauce or Marmite often help to avert headaches or weakness on an FD, because they replenish lost salt & minerals.

For NFDs, to help with your 6-week plan, I recommend you stop buying white bread and jam - or you'll eat it.
Instead, buy wholegrain bread, natural pnut butter (no added sugar or palm fat), ham, eggs. If you like them, add full-fat natural Greek yoghurt, flaked almonds, unsweetened almond milk to your shopping.
So, for breakfast boost protein & lower GI to stay full longer and avoid sndks.
You can have eggs / ham / pnut butter with wholegrain toast.
For a change, try porridge oats, not the instant, but the type you cook with almond milk & cinammon - it takes 2 mins m/w
Or Greek yoghurt with berries & almonds.

[BigChocFrenzy]

Tip: cook potato or pasta and let it cool, then either eat it cold with salad or reheat. This makes them healthier and more filling:

When cooked starchy carbs are allowed to cool, it increases the resistant starch content, which reduces GI.
Also, resistant starch goes into your large intestine, where it acts like fibre, and is fermented by the gut bacteria. It's then turned into short-chain fatty acids, which are absorbed into your bloodstream and - it is thought - may help lower BP and reduce CVD.

[Thumbcat]

Can I join? I'm doing my first FD tomorrow. I've made a curry with mushrooms, spinach and sweet potato to have for dinner. Will probably have eggs/fruit for lunch.

I lost weight about four years ago doing low fat/calorie counting and have had no problem maintaining until this year, where I'm always struggling to stay in my happy weight range and at the moment am about 5lb over. I'm hoping doing two fast days a week will make it easier and I'm also looking forward to having some more varied meals on non-fast days as I've got into a rut of the same old healthy dinners.

I'm dreading tomorrow a bit as I hate being hungry.

[BigChocFrenzy]

Welcome, thumbcat and good luck for tomorrow.
Don't worry; if you feel hunger for a few hours, that's really ok. Most folk get used to fasting after a couple of weeks.
Eggs are excellent. I recommend you have protein with every meal, never just fruit on its own - the high GI will cause your blood sugar to spike, but then it'll drop abruptly and cause you to be hungry again soon.
We all tend to burn fewer calories as we age and this becomes noticeable over the decades.
Once you get to Happy Weight, 5:2 is a great way to maintain longterm, because you can eat back the FD deficit and enjoy more food on the NFDs. Also quickly lose any holiday gain.

[WiggleYourWoo]

Thanks BCF

Wholegrain toast with pnut butter sounds yammy! Will definitely try it. Greek yogurt is already on the shopping list.

Breakfast is not really a problem as I'm never hungry in the morning so just skip it. My downfall is snacking after dinner which I try to stop. Tonight's dinner was white pasta with meatballs in tomato sauce with onion, red bell pepper and peas. Only had a small portion + 6 strawberries. I don't count every calorie but think today was under 1000.

Fantastic tip to let potato/pasta cool, never heard this before! Also picked up the soya sauce tip on this thread and it did help on my FD. Thanks!

[needacar]

Help! Totally stressful day today and have drunk 2 large glasses of wine. Am dreading FD tomorrow. But I will be so pleased if I manage it!

[BigChocFrenzy]

Morning all. Good luck to the Monday fasters, especially the newbies - relax & do your best
 
Tips:

• Start the day with a glass of water and drink several more over the day
  
• Measure out your allowance of milk and sugar (for hot drinks) for the day into 2 little tubs, sealed if you travel
  
• Have protein at each meal, never fruit on its own. Base meals on protein & lots of veg.
  
• NO snacking between meals - it keeps insulin raised, hinders fat-burning & makes you hungrier
  
• NO alcohol on FDs. Also avoid fruit juice, sugary breakfast creals & "treats"
  
• Have a teasp Marmite or tbsp unsweetened soy sauce (each 10 cals) to help avoid headaches or weakness. Early afternoon is a good time.
  
• When you finish your supper, have a glass of water and then immediately clean your teeth - it reduces the temptation to nibble later.
  
• Whenever you're tempted to nibble, chant: I can have it tomorrow tomorrow

[MelanieCheeks]

Morning, Monday fasters! I've got out of teh habit of 5-2ing (new job), but I'm happy to get back into it again.

Miso soup at the ready, and zero noodles with smoked salmon and veggies later.

[hewl]

I have boiled an egg and will be taking that to work with a couple of cherry tomatoes. I am really hoping protein based meals will stop the weird brain fog I had last thursday. I have drunk half a litre of water already and will take a 1.5l bottle of volvic lemon (approx 10 cals) to work.

[Ricksheadtilt]

I'm ready & raring! Feeling a bit IBS (part of the fibromyalgia sadly) so a fast day will be beneficial & easier on me today anyway. My biggest problem is the meal I've planned is soooo low cal . An Asian type broth with loads of mushrooms and pal Choi etc. Have had to add noodles into it to boost the calories. Got lots of eggs for protein. My friend has various feathered friends and she's going to give me some quail eggs - apparently they're higher in protein? Got a big housecleaning blast planned to keep me busy. At this rate both my house and body will be as clean as a whistle