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

Well done on your FD @Witchone1. Now you can enjoy feasting with friends!

4/5 booze free nights shows great willpower @harriethoyle. Alcohol definitely makes my metabolism sluggish and after a few glasses I inevitably reach for crisps and toast.

Yes @MazDazzle I'm a terrible snacker after booze! White toast, butter and marmite... if only I were a sophisticated Parisienne who just picked at an olive occasionally!

Failed massively on FD yesterday. Just can’t get my head in the game at the moment and what with such limited moving around and no exercise to speak of I’m worried about the weight piling on. I think I need to go booze free again - that was so motivating in the first 4months of this year, don’t know why I’ve slipped back into wanting to drink and a big fat “fuck it” button when it comes to FD. I think a big part is I just can’t be arsed to calorie count so maybe next week I’ll decide on a day and just have some tinned soups or Pre-made ready meals so I don’t have to think about that aspect at all.

I’m going to plan for Monday and Friday and only drink alcohol on Wednesday (which is my birthday) IF I genuinely really want a drink

Need a kick up the arse

White toast with butter and jam was my drunken snack of choice last night!

I’m aiming for a mini today for damage limitation. We had a takeaway on Friday and went out for a meal on Saturday, so a calorie deficit today wouldn’t be a bad thing.

Don’t be too tough on yourself Kobani, you’re still recovering. I wish I had your willpower to go booze free! 3 weeks is the longest I’ve gone.

Lost another pound today so just 2 away from target . Going away for the weekend so meal out and big hotel breakfast, so unlikely to reach it for a couple of weeks.

Good luck with all on FD today.

Well done @RaraRachael!

Anyone with me for a Monday fast?

Me @harriethoyle got a Dahl soup out of the cupboard and portioned out a chickpea salad so I don’t have to think about counting calories

Hi all, I'm with the Monday fasters. So far just an apple and yoghurt. Stir fry for dinner.

Well done @MazDazzle on the loss! You are on fire!!!

I'm not a big drinking so can't give it up, but sure do notice it when I do have a glass or two (like this weekend)

It is pretty clear after a week of weighing NFD why I'm not losing
I seemed to have lost all sense of portion control. I weighed what I thought was a reasonable amount of rice earlier and it was 608 calories
I have two FD this week planned and brought the weekend in as 'neutral'. Aiming to bring today in at 250 under TDEE

Kitchen closing on 615. Day 2 of a b2b tomorrow.

@absolutelyknackeredcow weighing non-measured rice and pasta is terrifying but useful!

FINALLY completed a FD.... 516, happy with that

Back in the groove @KobaniDaughters!

Anyone joining me today? Day 2 of b2b and an identical menu to yesterday. Honestly, sometimes I just find it easier to be on autopilot rather than think of creative ways to use my calories..!

I'm with you today @harriethoyle! Probably my only one for the week again.
@KobaniDaughters glad you got one done!

After a break it's my first fast day for a while. I'm having prawn and veg stir fry for dinner.

You got this @KylieKoKo (if there were a pompoms emoji I'd be shaking them for you )

@PartTimeDomesticGoddess I'm maintaining DC like it's going out of fashion. And it's only just turned 11am!

*mainlining

Stupid autocorrect

@harriethoyle

You got this *@KylieKoKo* (if there were a pompoms emoji I'd be shaking them for you )

I am feeling pretty full at the moment due to huge amounts of lemon and ginger tea and the Chinese takeaway DP surprised me with last night

Just about to get ready for my lunchtime HIIT

@harriethoyle I hope it's black coffee you're mainlining and not your children

Well done Kobani! It must feel great to have a successful FD under your belt.

Good luck to everyone else fasting today. We can do this!

Tried fasting on Sunday and yesterday too, but threw the towel in by dinner time. Trying again today. Planning a chicken salad for dinner.

Totm is looming. Feel like I could eat a scabby horse!

@PartTimeDomesticGoddess diet coke my FD saviour!

@MazDazzle I find weekend FDs impossible so the fact you got 2/3 through is a feat in itself!

Hi all
I currently follow the 16:8 diet but think I should shake it up a bit so to think maybe I will try 5:2 .
Can I ask what do you guys eat for your fast days? Do you eat just one meal a day or a couple of low calorie meals throughout the day,
Also what are your go to low calorie meals x

@PeacheyPeach

I find it easiest to leave eating until as late as possible and having a miso soup with salad or maybe some fruit like strawberries mid-afternoon, then having a main meal at tea time and a boiled egg before bed as I can't sleep when I'm hungry.

My main meal consists of prawns or seabass with veg or a chickpea curry or bean and mushroom chili. I use olive oil spray for cooking so I don't add to many calories from that and will sometimes use konjac rice and noodles to bulk my meals out without adding too many calories, but go easy on that as they are mostly fibre and too much can have explosive consequences.

@KylieKoKo how do you estimate the calories for something like curry or chill?
I tend to stick to something simple like boiled egg and vegetables on FDs as it's easy to count the calories. But I have some leftover home-made quorn chili in the fridge and would be nice to have some of that for supper instead but not sure how many calories it would be.

Week 3, FD1 today. Feeling a bit headachey and rough but had my covid jab yesterday so could be linked to that.