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

Not planning wild feasting over Easter, never do really. I’ve got some hot cross buns in but I’ll have one for breakfast tomorrow so that’s ok. Easter Sunday we are having a whole baked salmon courtesy of Aldi. I never get an Easter egg as not bothered with chocolate so always instruct DH not to buy one. DD is planning on making her lemon cake for dessert and I’ll have a sliver but otherwise Easter is never excessive really.

@Benjispruce2 the call of a mid-morning hot cross bun was a key part of my decision making in deferring my fast.

Hot cross buns aren’t too bad though are they? But I don’t like butter or margarine. I’ll have it toasted with either a bit of jam or philly.

I don't think they are that bad but not what I would eat on a fast day. I do slather mine in butter though which doesn't help!

Fast completed just an apple midday and a Thai curry ready meal for Dinner.
Just need to avoid the cream eggs looking at me until tomorrow!

A single hot cross bun is not bad
but such a thing does not exist

My FDs seem to be easier now and I'm counting calories on my NFDs - as someone upthread helpfully suggested - I think this was my downfall in the past.

It's been nice being able to get out for nice long walks in the spring sunshine (apart from yesterday) but will fall off the wagon over the weekend a little with the Easter eggs and chocs that are currently covering the top of the piano. I will be sensible though and make them last several weeks instead of the usual days.

Thanks for the support and suggestions

I wont be eating chocolate for Easter, but my husband already bought some cheesecake which looks amazing. Over 300 calories per portion though... so that will be my treat, with some sparkling wine too.
I was wondering if others fasted when on their periods. I finally got mine after over a year, and did find that I'm hungrier than usually.

Well done Rara
It is very much a mindset change that when it "clicks" becomes easier every time.

Lilice
I do not eat chocolate at all

So I've inadvertently done a B2B2B - 3 days in a row! Not been hungry, been very busy and have felt really good actually - lots of energy and no brain fog. I wish all FDs were like this week has been.

I will be one of those feasting over the weekend - looks of lovely treats with the kiddies who believe in the Easter bunny etc etc. Champagne is chilling and chocolate is all packed away and ready. Yum.

@Lilice If find I'm fine when actually my period but ravenous the day before and the day I come on. Weirdly my Garmin always tracks that I've burned more than normal calories in those days too!

Mine are a bit hit and miss the last few months as another side effect of turning 50. But generally before that, yes super hungry just before. As a non sweet tooth person, it was the only time I craved chocolate too!

TMI
but I've had no periods for decades
and for those who have their quota of kids I can heartily endorse mirena
no stress no fluctuations
and now that 50 is far in the rear view mirror, even less

Yesterday was probably over 500 as DD made and serving a spaghetti bolognaise that was delicious and not sure on cals. Maybe ended on 600/700. Still, half a lb down this morning so 130.2. Hot cross bun for breakfast with an espresso followed by a long dog walk. Enjoy the long weekend (if you’re off) everyone.

That hot cross bun was fab with a bit of cream cheese. This is where my Catholic (now lapsed) upbringing comes in handy. Hot cross buns are for today only, not the whole Easter period. Easter eggs can’t be eaten until Easter Sunday etc as that is the celebration day. Good Friday was a sort of fast day of no meat, only fish etc. I’ve heard people say they’ve eaten their eggs and need to buy more. Sometimes a bit of religious brainwashing comes in handy. (lighthearted, no offence meant.)

Sorry to be dense but I'm fairly new to all this.
On my NFDs I'm meant to eat around 1400 calories. Does everyone eat their daily amount or still keep below it. I'm not fasting today but not planning on eating so much so that i can have some Easter egg later.

Hi @RaraRachael I think that’s sensible and a good plan for life so long as you’re not forgoing nutrition for treats too often. Or, pick a day to really enjoy your treats but get back on the next. It’s so easy for a few days of excess to make you feel miserable when you next step on the scales.

I’ve been eating 1200-1400 on NFDs with 3 meals a day mon to thurs and no snacks.Friday and Saturday are 1400-1500 due to wine! My NFD target is 1467.

Morning I finally weighed today as I have allowed two weeks to kind of half get into it again. Only 1 pound down but it’s not up so that’s positive.
I feel I have managed to harden mentally now and not going mad on NFD.
I read somewhere that you should eat your calories on NFD @RaraRachael so that your body does not think you are still fasting? Can’t hurt to save some for an egg treat though? Hopefully some more knowledgeable advice will be along soon.

Hi Rara
Weekly Plan
Monday = 500 calories
Tuesday = Happy weight sedentary TDEE
Wednesday = Happy weight sedentary TDEE
Thursday = 500 calories
Friday = current sedentary TDEE
Saturday = yeah, well, sod that
Sunday = current sedentary TDEE

or a version thereof
will give you a decent deficit over the week
let you have some nice meals
start your body getting used to how things ill be

It’s been a mixed bag for me this week. I haven’t had any alcohol, I’m been drinking lots of water and I’ve been setting the alarm earlier so that I get a workout in before the kids wake.

My eating could be better, but we had a birthday this week and it’s the Easter break! All things considered, it hasn’t been too bad. Managed to come in under TDEE 3 days this week, but no FD so far. Was planning one today until my friend dropped off a huge box of home bakes!

MASSIVE display of willpower from me today - DH, DS (6) and I climbed a local hill this morning and, because it's Good Friday, DH told DS we could go through the Burger King drive through on the way home. Our order was cheeseburger kids meal for DS, whopper meal for DH....and a skinny latte for me And I didn't even steal a single chip. DH then got the ick with the grease and felt awful all afternoon. I felt very self righteous in comparison

The Burger King website very handily tell you the calories of all their burgers and meals btw - one look at that was more than enough to put me off! The upper estimate of DH's medium whopper meal was 1810 calories!!! Definitely not worth that.

That's insane, isn't it ? I used to love the big tasty from Macdonald's but there nearly 800 calories in the burger, that's more than half my tdee.

I admit, I LOVE the odd takeaway, but never ever a burger
my local chippy does a belting doner that is 50% raw veg/salad
and things like meze I adore

high grease I can no longer do