5:2 Thread 95 : Lockdowns are lifting, as are we

[ListeningQuietly]

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 smile

Last thread was here
www.mumsnet.com/Talk/fasting_diet/4128689-5-2-Thread-94-Its-a-New-Year-a-New-Day-and-were-feeling-GOOD

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

JARGON alert

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

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 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 long term.

There is LOTS more information in the header of Thread 93
www.mumsnet.com/Talk/fasting_diet/4057993-5-2-Thread-number-93-Drive-in-the-fasting-lane-to-goal

Jump in and say hello

Thanks @Benjispruce2 I need to rein things in, so I need to get back to a couple of fast days. Planning a fast day tomorrow as I'm working.

Well done you and @harriethoyle on successful FD's today.

Smoked tofu and vegetable stir fry in my tummy.
Stuffed

Gin
Look after yourself. Even if you eat mindfully but at TDEE
one small one big meal
you'll be looking after your body
while your head adjusts and recovers

Been thinking of you @ginsparkles, I hope you're okay .

Thanks guys. I'm ok. One day at a time. The weekend was hard. Today was better. Tomorrow, well who knows. I have to sort funeral flowers so the fast day May or may not be successful. I'm going to be kind to myself either way.

You guys are great by the way!

Take care of yourself @ginsparkles

Morning all. Just weighed and I’ve reached my goal of 9st 5(130.8)!!!!
Just metaphorically cartwheeling around the kitchen. That’s 11lb off since 7/2. Such a good feeling so keep going everyone, this is so effective!

Morning all. Tuesday faster checking in . I'm only doing one FD this week, and it's today. Anyone with me?

Congratulations @Benjispruce2! Brilliant news. Do you have a maintenance plan?

Thanks @PartTimeDomesticGoddess. I think. 6:1as I find a Monday FD a good reset. It as a weird, slightly scary feeling. Don’t want to undo my hard work. As OP always says though, eating at happy, sedentary TDEE on NFDs retrains you and that’s become my new normal now. If I slip, I’ll do another FD or mini along the way. Definitely drinking less lately as I’ve dropped from 3 days to 2. Though with things opening up again, that may well change.

Just had the tape measure out. Lost 2 inches off waist, 1.5 off hips, an inch off each knee and top of thigh. Half an inch off bust.
Hope you don’t mind me sharing, only DH knows I’m doing this and he’s gone to work, so this is the only place I can celebrate!

@ginsparkles just take it a day at a time - bit like fast days!

@Benjispruce2 FAB-U-LOUS! Congratulations!!

@PartTimeDomesticGoddess I'm with you - day 2 of my b2b. Very early start because I needed to get DH to a train at 6.20am so am mainlining coffee...!

Chicken sandwich for lunch and fish and broccoli for tea. Have a busy enough day so it should be fine...But already planning tomorrow's meals ;-) (Toast, caesar salad and chicken, ham and leek pie FYI!)

Huge congratulations @Benjispruce2 !!!!!! Cartwheeling around an empty shop with you!

@PartTimeDomesticGoddess and @harriethoyle I'm with you today too. Sat with a flask of tea, have a banana in my bag and stuffed mushrooms for tea.

Congratulations @Benjispruce2
Hitting happy weight is a wonderful feeling.

And yes, the joy of this Way of Eating is that maintenance is built into it

• feeling bloaty - have an extra fast day
• feeling tired - skip a fast day

and my obsession with Happy Weight TDEE from as early on as possible means that you know the right amount of food to eat in a day even when pubs and restaurants re open

That's fantastic @Benjispruce2 🍾🥂 well done!

@Benjispruce2 I definitely find drinking less is the key to weight loss. We had a bottle of wine mid week last week (kitchen installation was stressing out both out!) and I couldn't believe how bloated I felt the next day, even though I'd remained in my TDEE calories...

Congratulations Benjiespruce2 that's amazing!
I'm fasting today and have had one small coffee so far this morning. I'm on holiday and it's much harder as I have all day to do nothing.

I will be happy to get down to 10 stone which is way heavier than I ever was when young but just don't seem to able to shift that extra half stone

Rara
I'm on holiday and it's much harder as I have all day to do nothing.
Pick a cupboard or a drawer or a room to blitz
You know, the one you've not dared look all the way to the back of for a year
That will keep you busy for half a day

Op was just about to say the same thing. Cupboards and drawers are a great distraction. Also, hot drinks really help me to feel full @RaraRachael . I’m on school hols. In some ways it’s easier as don’t have to get up so early but harder to avoid picking. Just been out for an hour long dog walk in the glorious spring sunshine. Hope you all get this feeling very soon, such a high. The last time I did this and got to this weight and bit less was 7 years ago. I carried on losing to 8st 13 because it became a habit. It all went wrong when I went on holiday. Well, not hot one of those planned for the foreseeable so that will help. But now I’m used to skipping breakfast, I know I can cope with occasions etc as I’ll just balance it by fasting until a big meal out for example. In the past that’s been frowned upon by certain diet makers but it makes perfect sense. To think it’s actually beneficial to our health too, is the icing on the (occasional) cake!

Well done @Benjispruce2 it’s lovely to hear of people’s victories

I have been cleaning green slime off paving so that has kept me busy

Any ideas for nice filling meals that aren't a lot of calories? I have a tuna Greek salad tonight which is not appetising on a cold blustery day.

Don’t have it then @RaraRachael! Have a tomato based curry or casserole instead.

Well done benji delighted to hear you've made it to goal weight

I've had a crazy busy day - wouldn't have had time to fit in eating even if I wasn't fasting! Baked potato with cheese and beans and a ton of salad leaves planned for tea. I'm on Day 1 of a B2B but should come in at roughly 470 cals today leaving me LOADS to play with tomorrow

Thanks @20FlowerPower.
@RaraRachael if you Google 200, 300 or 400 calorie meals you’ll get some inspiration .

Kitchen closing on 612 today which I'm very happy with 🙌 caesar salad and cous cous for lunch tomorrow, it's going to be hot so I might rethink chicken pie for dinner

Rara
Warming ultra low calorie food
think vegan
pulses
tofu
vegetables
a MAHOOSIVE pile of chickpea and aubergine curry
or a STACK of tofu and veg stir fry
or a BUCKET of bean chilli
and you'll be warm and full
for around 400 calories