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

Morning all. I’ve maintained my Friday loss so very happy. FD today but I have a BIG birthday on Thursday so think I’ll do my second on Wednesday and depending on how I feel on Friday, a possible mini then. Good luck Monday fasters.

I have my third FD today and had a really difficult and emotional weekend - I so don't feel like it

Well...the less said about TDEE vs Mother's Day yesterday the better DH had arranged a surprise afternoon tea....and I'd already had a big lunch. It was DELICIOUS though and the kids loved it so meh - one of those things. The bottle of wine that followed probably wasn't the best idea though. New week though so back to it today. Sensible NFD today then fasting tomorrow.

Checking for my first FD of the week! Feeling strong 👊

Good luck Monday fasters 💪🔥

Well done to all the losers!

I had a blood pressure check at the Drs this morning. I’d promised the nurse I’d do something about my weight so had a weigh in as well.

I started 5:2 on 15th Feb at 16.5 stone and weighed this morning at 15.4 - very chuffed with that!

I only weigh every few weeks as the general trend is down. I get too demotivated if I weigh weekly and the scales go up.

Good luck everyone who’s fasting today

Prancing
Well done. That is a really good direction of travel.

CakeCrumbs
If your head is not in the right place, defer the fast.
Have a sedentary happy TDEE day
and look after yourself

Well done @PrancingQueen

@Cakecrumbsinmybra if you feel rough don't try to fast.
If I do that I always end up getting chips in the evening. Better to do follow @ListeningQuietly's advice and plan a healthy day than starve all day and binge later!

I am also fasting today. I have planned a chickpea curry with konjack rice for later.

I will need to cycle to the shop to get the rice in my lunch break and have a HIIT class later so I hopefully I will burn some of my back fat while doing that!

Good luck Monday fasters!

@20FlowerPower

I think mother's should treat Monther's Day like a birthday or Christmas. A day where calories don't count.

@Benjispruce2 see how it goes. If it was my big birthday I would be too hungover to fast the next day!

Sending love to @Cakecrumbsinmybra .

Checking in for my first FD of the week. Feeling better about things, and am going to try for a low cal day in the middle of the week as well as the two FD's.

So far just a flask of tea. Have a pear on my desk if I get peckish.

@PrancingQueen that's excellent - well done!

174 of ham salad on a thin for lunch and fishcakes and stirfry veg for dinner. Not too bad so far!

Good morning everyone and congrats on the losses but also hugs for taking care of selves

FD here and a yummy bolognese out of the freezer ready for dinner tonight with green beans instead of spaghetti

Hello everyone. After a bit of a break I'm back. I'm determined to lose the weight. I'm the biggest I've ever been, and I do worry about my health.
I did 5:2 last week and actually lost 3lbs so I'm delighted.
My problem is the weekend, which spans from Thursday evening to Sunday evening at the moment. Any tips on how to control the eating and alcohol consumption on those days?

Welcome @SailorGeri and congratulations on your first 3lbs!

Firstly, the weekend does NOT stretch from Thursday to Sunday Start your weekend Friday night and already you have an extra day which will contribute to your weight loss!

Lots of us track NFDs - helps you reign things in when you've had a crazy weekend/birthday/celebration.

Try that to start for a week and see how you get on. Report back and update us!

Thanks @harriethoyle I do track some NFDs but not all. Terrible, I know!!
I am sure this thread will inspire me though.
I'm also going to work out my TDEE.

I have work though @harriethoyle so can’t be hungover!

Welcome @SailorGeri non fast days are my downfall too. I am trying to track those days now too.

Well done on the first loss!!

Sorry, @KylieKoKo not @harriethoyle
Busy FD today so didn’t even notice I was hungry. Hope everyone else ok.

Welcome @SailorGeri
Weight loss will only work if you do not over eat on your NFDs
if you are very over weight then sadly your normal is too much.

Start by tracking what you eat every day.
Do not change it specifically
just learn what calories you are taking in
and then deciding what to cut back will be easier

• always use sedentary for TDEE
• NEVER eat back exercise

Kitchen closing on 569. Feels like a good in control fast day. How did everyone else do?

Traditionally I do B2B monday and Tuesday but as mentioned upstream I have to relearn my tdee and looking at my MFP calories the week was shaped like / .

I also find my weekends are quite busy (doing what I don't know - laundry and going for another bloody walk??) As fasting seems harder when I dont' have everything prepped, I'm going to try having Monday as a TDEE - easy as it's Monday and then I can prep for a tuesday / wednesday b2b. and then there is less of the week left for my calories to climb! (and also, I will try to more effectively stay within my tdee).

Today went well, and I'm seriously looking forward to my meals tomorrow ands wednesday.

Well done to all the monday fasters and see you tomorrow fellow tuesday fasters

I am SO STUFFED
DH cooked us each a stilton soufflé for supper
(2 eggs, 50g of cheese, 20g of butter a few bread crumbs each)
had it with a side salad of lettuce, tomatoes and a dash of balsamic
just lush
he managed a slice of bread with his
but I did not
(its around 500 calories a portion but SO SO yummy)

I just finished my chickpea curry and feel pleasantly full even though it was only around 300 calories.

Kitchen closed on 505.
Had a rice cake with hummus and some green salad and celery at lunch(100 cals) A small salmon fillet with stir fry veg and small(mouthful) amount of noodles for dinner.