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

@frustratedwiththepandemic which supplements do you take?
My weight was down a bit this morning, pleased about that. This week is a struggle though as my youngest has to self-isolate (positive case in her year group at school) so instead of a walk/run at lunch time I have to take her out for some air. We usually go for a local walk but she's only 4 so not a very fast walk!

Kitchen closed on 509 for last day of my first B2b
Pretty pleased with that !!

Just checking in. FD for me today, planned to finish on 550 so happy with that. Am doing 6:1 for a few weeks to see if I can maintain my happy-ish weight and my weekends with just one FD a week 🤞

Kitchen closing on 518.

Well done to all today's fasters! Welcome (and welcome back!) to all the new peeps!

[quote ChubbyCat]@frustratedwiththepandemic which supplements do you take?
My weight was down a bit this morning, pleased about that. This week is a struggle though as my youngest has to self-isolate (positive case in her year group at school) so instead of a walk/run at lunch time I have to take her out for some air. We usually go for a local walk but she's only 4 so not a very fast walk![/quote]
Vitamin D (I'm dark skinned), vitamin C and B12( I don't have a spleen so inmunocompromised), multi essentials for women and fish oils (help with joint pain). Also magnesium to calm the nervous system

I suffer from hyper mobile joints and fibromyalgia

@PartTimeDomesticGoddess

Just checking in. FD for me today, planned to finish on 550 so happy with that. Am doing 6:1 for a few weeks to see if I can maintain my happy-ish weight and my weekends with just one FD a week 🤞

That's excellent!

@ginsparkles

Kitchen closing on 518.

Well done to all today's fasters! Welcome (and welcome back!) to all the new peeps!

Thank you!

Can I ask what people's biggest motivation is?

Kitchen close at 550. Now it's all about controlling my NFD calories. Planning for fish and chips tomorrow that's 600 cal just for lunch .aaarg 😭..@frustratedwiththepandemic, my immediate motivation is upcoming holiday beach dress...but ultimately it is to get back to my pre baby weight...what's yours?

@frustratedwiththepandemic mine is having back fat. I can cope with a big bum and thighs but I can't stand having fat on my back!

@KylieKoKo..I get it ...hate back rolls. Armpit fat is the worst!..I have given up on my batwing arms 😁

Thanks both. I know what I want to get to and what I need to do but I just can't seem to find the motivation to actually do it.

I planned a fast day this morn but the kids were at nursery and I was working and I thought I would actually quite like to eat in peace and quiet so I did hence it turned into a NFD. I wasn't even hungry per se.

Problem is I struggle with FD even more when boys are home as it's a day of constantly being on my feet and I feel like I need to eat for the energy. I think this is subconscious though.

I work 3 days so I've thought to myself that I can have 2 FD's and 1 NFD to enjoy eating without the kids.

Kitchen closed on 612. Happy with that! Day two tomorrow...

Welcome to all of our newbies and returners. This is definitely an excellent and sustainable WOL if you want to shed some pounds and then maintain yourself at goal as @PartTimeDomesticGoddess and @Benjispruce3 can testify!

@MazDazzle we also split a bottle of wine yesterday which is very rare for me on a weeknight because of my abstinence rules but I've pledged Sunday as a dry day in lieu so it was a nice, one off treat

Any fasters around today?

@KobaniDaughters

Any fasters around today?

Hey I did attempt today but have given up and have promised myself I will plan on work days next time. Just too hard with the kids. I'm working tomorrow but meeting friends so going to focus on not exceeding TDEE on NFD until FD on Monday

Hi all so I had planned to start the 5:2 this week but I've had my covid jab so feeling a bit rough and can't face it!! so I'm going to start next week as have plans over weekend that include food and drink!!
I was thinking of having my fast days as Monday and Thursdays as I'm pretty busy on these days so feel it will work better for me than just being sat around thinking about food 😂. Do you space your days apart or do them consecutively?

Yes @KobaniDaughters me!! Kitchen closing on 557 for day 2 of my b2b which I'm more than happy with

@PeacheyPeach if you do b2b you get 1300 to spread over the two days which I like a lot. Also means if you have a really overindulgent weekend you can fit a third FD in on a week day...!

@KobaniDaughters I was with you today too! Second day of B2B. Kitchen closed at 510.

Motivation for me is the wardrobe full of beautiful dresses that I need to fit comfortably rather than squeeze myself into!!!

@harriethoyle

Yes *@KobaniDaughters* me!! Kitchen closing on 557 for day 2 of my b2b which I'm more than happy with

@PeacheyPeach if you do b2b you get 1300 to spread over the two days which I like a lot. Also means if you have a really overindulgent weekend you can fit a third FD in on a week day...!

You ve convinced me to plan for a Monday Tuesday b2b, if for any treason I can't then my second fd can be Thursday. Gives me a few options. I work those 3 days so just need willpower.

It'll be easier than when I have the boys as they are just so full on

@PeacheyPeach I'll start with you on Monday 💪

Well done fasters, only half way through my day and started with a sneaky almond milk latte so pushed me up to 620 if I stick to plan which is higher than I’d like but as I’m doing 3 FD this week I guess it’s not too awful

@frustratedwiththepandemic we've got this 😀
Can I ask what does b2b mean!?

Well bugger it was a TDEE day

Will move myself to thurs/fri b2b @PeacheyPeach it means back-to-back

Love how flexible we can be!

@KobaniDaughters

Well bugger it was a TDEE day

Will move myself to thurs/fri b2b @PeacheyPeach it means back-to-back

Love how flexible we can be!

B2b is 2 consecutive days, you get 1300 cals to spread over the 2 days so could do 650 each which is higher than 500 which is what you aim for if fasting on 2 non consecutive days.

I've found b2b pretty easy hunger wise in the past as your body must get used to the fasted state. It also gets the 2 FD's out of the way at once and you have enough time in the week to add in another FD or a mini (approx 1000 cals) if you need to

I've lost 0.8lb - Not even done any fast days yet, just by eating a bit more consciously I know this may have been undigested food and water weight but I don't care!

Well done @frustratedwiththepandemic

I'm fasting with a slight hangover today after drinking wine when our for dinner last night.