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" to maintain on 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 past diagnosed Eating Disorders or serious MH problems 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
b2b (optional) back-to-back / consecutive fast days, each with an increased allowance of 650 calories instead of 500
BMI (Body Mass Index) healthy range is 18.5 - 24.9 for Caucasians. Upper limit may be 22 for some of Asian origin.
FD = single Fast Day: aim for 500 calories (600 for men or 25% TDEE whichever is higher) or 1000 cals for BF
No alcohol or junk on FDs
Even if you exercise strenuously, do NOT increase FD cals to allow for exercise
MFP = My Fitness Pal, a useful App or website to track food & drink calories
miniFD = MiniFD, 850- 1000 calories, no alcohol or junk
NFD = Non-Fast Day, averages around TDEE
NSV / LSV = Non Scale Victory / LifeStyle (change) Victory, e.g. compliment, smaller waist, clothes size
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 mainitain our new healthy weight longterm.
HOW TO START
. Take initial measurements: weight, waist, hips
. Use TDEE calculator below if you need 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
Rough Calories for NFD: Mosely TDEE Calc (exercisers: set activity level to one below what you think)
BMI: Calc
Ideal Weight & Body Frame Size: Calc Wt Frame
Body Fat: BFat Calc
Choose / Visualise Goal Weight:
3D BMI body types ripped to normal
Bod Vis Measurements & 3D rotate]]
Safe Alcohol Calc: Calc Units Cals
FD Recipes:
Mosely LowCarb , low carb Diet Doc
BBC Good Food 52 , BBC Good Food 500 cal meals ,
Good2Know , Foodie Under 200 Cals
Vegetarian ,
FD Ready Meals, Fast Food
Any Day:
Meal Planner
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, but on FDs count any milk / sugar calories.
- 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 less than you burn. Fasted training can burn more fat.
HIIT and resistance training both work well with 5:2/IF.
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FDs: If possible, choose days when you are busy, but not preparing meals for others.
Concentrate on protein & veg; avoid sugar or fruit juice.
e.g. Stir-fries, soups & stews. Ready meals are OK.
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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.
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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 fine.
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Do NOT fast: if you've ever had EDs, or if pregnant, under 21, over-stressed, fever, stomach bug, even a bad cold.
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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)
Scientific Evidence for Fasting & Health
BBC article on the original 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.
Fasting boosts "autophagy" = recycling of old cells
Yoshinori Ohsumi won the 2016 Nobel prize for Medicine for research into autophagy
NOBEL Lecture “Autophagy – An Intracellular Recycling System”
Prof. R Taylor (Newcastle Uni) won the 2013 Diabetes UK Banting Prize for his Twin Cycle Hypothesis re the cause of type 2 diabetes: Twin Cycle Hypothesis T2
and showed a fasting diet could reverse T2
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
HORMESIS & 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 (Mosely referred to his research) 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.
Brain metabolism in health, aging, andneurodegeneration :
"lifestyles that include intermittent bioenergetic challenges, most notably exercise and dietary energy restriction, can increase the likelihood that the brain will function optimally and in the absence of disease throughout life"
He compared 5:2 to ordinary daily diets on overweight women with family history of breast cancer.
Fasting group lost more belly fat, retained more muscle & had slightly better blood sugar regulation.
More of his research is in HealthyAging , Health , AvoidParkinsonsDisease
His article in J Aging Mech Disease 2015 explains the health benefits of intermittent fasting in great scientific detail.
Why intermittent fasting and stopping snacking can lower your risk of serious diseases:
Meal frequency and timing in health and disease
Fasting can help maintain brain health during aging:
emboj.embopress.org/content/36/11/1474
"lifestyles that include intermittent bioenergetic challenges, most notably exercise and dietary energy restriction, can increase the likelihood that the brain will function optimally and in the absence of disease throughout life"
This interview with leading researchers into fasting in combination with standard cancer treatment: ScientificDiscussion MoselyMattsonLongo and a LongoInterview
NY Times Fasting Overview
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