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

Yes @Witchone1 I tracked all of my days and made sure I was following the weekly pattern @ListeningQuietly sets out but which I can't remember. It's something like 2 FD, 2 x 20% under tdee, 2 x tdee and 1 fuck it day am sure she'll fill you in

Thanks @harriethoyle, I don't Cc on weekends but that has to clearly change for good.

Well, you could change one day at the weekend until you're at goal and then you know that normal weekends and 2FDs maintain for you - so think of it as a short term fix as opposed to long term deprivation! @Witchone1

Kitchen closed on 679 and I could eat a scabby donkey still!! Going to drink lots of water tonight and think about tomorrow's delicious breakfast...

Well done @harriethoyle

Kitchen closing 580. Looking forward to a nice breakfast tomorrow

Well done @ginsparkles and @harriethoyle
Kitchen closed here too (on 600 I think, I needed the second small protein shake at work today). Happy enough with that

Well done gin and harriet!

Today was supposed to be a FD, but was more like a mini as I ended up on 750 cals. It felt really tough today. Thought my totm might be coming up, but checked my clue app and I’ve over a week to go, so no excuse.

We’re not long back from a lovely few days away. I’m pleased that I didn’t have any desserts or snacks, although I did have lots of delicious food and plenty to drink!

Feel like I’m in the danger zone though. Today was my first attempt at a FD this week. I’ve got a rotten cold and combined with our trip it’s meant I haven’t exercised for 12 days. I want to open the wine and eat all the cheese!

In the past, I’ve struggled to get back onboard after a celebration or break away and I then undo all my hard work, so I need to stay focused.

Tomorrow might be easier and I could try for a b2b.

Hi everyone. Can I join? I’ve been calorie counting for a good few months really but not really getting anywhere. My downfall is weekends so I’ve been doing some reading and feel this may be my best option. I don’t go too mad on a weekend, we tend to have a takeaway and some treats but I struggle to limit that to just one day. For example, a takeaway Saturday then enjoying a Sunday lunch would just put me over my calories.

I’ve read through all this thread and seems like a great support network. I have a few questions.
Is 2225 calories on NFD too much? I’ve set Nutracheck to 5:2 but can’t seem to lower these calories. I don’t intend on eating this much everyday but just wondering if I should be eating this, or less. I have it set to sedentary but doesn’t seem to make a difference. Or should I ignore this and stick to maintenance calories on TDEE for a sedentary lifestyle.

Second question. We’re actively ttc but have been for almost a year now. There’s such a mixed bag on google whether this is safe or not. I assume if you eat enough on NFD this should be okay?

Thank you I’m advance

@MazDazzle in a similar place here, I think I’ll be lucky to get 1 FD in this week if my headspace continues where it is

Morning all, a lovely 2lb off on the scales this morning! Wasn't expecting that but very happy to see it.

Welcome @Plm28 ! I find nutracheck over eggs my NFD cals too. So I work on @ListeningQuietly principle of 2 FD, 2 at current tdee, 2 at happy weight tdee and one not counting.

I had one FD this week of 580..and finding it difficult to fit another..have guests staying over the week. Dont want to be on FD when I have to prepare food for guests 😂

@ginsparkles this sounds really manageable thank you. Well done on your loss!

Fast day today, just having a fruit/yoghurt smoothie for breakfast/brunch (169 kcal, actually weighed everything) and saving the rest of the calories for dinner time.
Week 2 and 4th fast day overall, not lost any weight yet.

Welcome Plm28!

Well done gin. That’s a fantastic loss!

ChubbyCat, have you tried calorie counting/weighing everything on your NFDs? I find that if I weigh and count everything for a week it reminds me how much I should be eating.

Feels like yesterday’s mini FD reset my appetite. Hoping for a successful FD today.

Does anyone drink no added sugar squash or Coke Zero on FD? It’s my first FD today and I’m not too great on drinking water. I don’t drink hit drinks so only drink squash or Coke Zero. It’s 5 cal per 250ml. Should I give it up on FD?

@MazDazzle I tried it for a couple of days but get a bit bored of adding stuff every day. But perhaps I should persevere. Also weekends are my downfall, had a pub lunch last Sunday, and drank a few glasses of wine over the weekend.

@plm28 Not sure why that would be a problem. I am also bad at drinking water, don't drink anywhere enough. But also hate the taste of any artificial sweeteners.

I aim for 1400 calories on NFDs and manage to keep within that. I'm very strict as I really want to hit my target weight. I don't like wine so that helps a lot.
I drink Coke zero on FDs as it's only 7 calories for a can and it's my wee treat.

Checking in on a fast day.
How often are you all weighing yourself - I normally do it daily but find the fluctuations v frustrating
I'm thinking about moving weekly or even less frequently

Some weeks are like that Kobani. It’s tough. Stick in there.

I rarely count calories, but if I didn’t keep an eye on what I eat on NFD I’d never lose weight. On good days I don’t eat until 12pm, which helps keep my eating window shorter. As well as calories, I’ve recently been focusing on macros too: 35% protein, 35% carbs, 30% fat.

Another 1lb down! That’s 6 weeks in a row I’ve lost weight. Unheard of for me. Now I just need to enjoy my weekend without going overboard!

Thanks @MazDazzle and congrats! That consistent weight loss is great!

I haven’t weighed myself since Pre-surgery. Am going to fast today. Mother’s Day is on Sunday and my birthday is on Wednesday so I’d like to get two in the books during that time. Then I think I’m going to go booze free again until summer as I think that’s been my downfall

absolutelyknackeredcow I weigh once a week, on a Sunday. I have a friend who weighs daily but she is up and down like a yoyo and I think I'd find that difficult to cope with.
I fast on a Tuesday and Thursday normally and try to stick to 1400 calories on other days with a 3k walk when possible. It's the only way I've found after trying Slimming World, Scottish Slimmers and other methods where I have actually lost weight consistently. I don't really miss all the rubbish I used to eat.

I think I'm going to start weighing after second fast day only
I am going to aim for 2 FD and 250 cals below my TDEE on week days. No booze except 2 days a week ( then only 1.5 glass of wine ). Surely the weight will start to shift.
It's only 10 bloody pounds

@MazDazzle fabulous!

@absolutelyknackeredcow - my weight loss has really sped up since I went booze free 4 or 5 days out of 7 (a decision I took for personal reasons as opposed to weight loss). I wasn't drinking much on week days, only a G and T generally, but abstinence on week days has had such a dramatic effect. I'm currently the lightest I have been for 5 years. Definitely worth doing! Make sure you have nice soft drinks on hand, makes it much easier.

@harriethoyle agree ! Just need will power - I don't drink on fast days obviously but it's so easy to have a glass on every other night
Just had a serious chat with myself when I was dropping of one of my daughters to club. Either I need to accept the vanity pounds and let go or really go for being good in the next few weeks. The losing and then putting it back on is so exhausting. I'm going for the latter so wish me luck

Finishing at 566 cal 😁 Hope this will help to at least maintain wt . I will be having guest over the weekend so feasting is more like it. Starting fresh next week with 2 FD, and below tdee 2days🤞