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

Just signing into say so sorry @devildeepbluesea that's so hard to accept

@themoonandthestars

Hello everyone, First time poster here 👋 I've been reading through and there are so many positive stories. I feel really despondant as I've done 3 x 500cal fast days this week and my weight hasn't budged. I'm taking mirtazipine, which I suspect may have something to do with it. Am trying to shift the belly weight. Am 5 ft 8 and weight 9 st 4lb. I'm a healthy weight - I think - but have just the most horrible belly fat. I exercise - running and yoga - and try to eat sensibly the rest of the time. Any hellos or general advice would be greatly appreciated. Thank you all x

Hi ! I think with consistency you will Get there. Belly fat is notorious to budge ime but it will go. The less weight you have to lose overall the longer it may take iyswim

Back on the thread after a week's hols and feeling like I've gained 10kgs! Going to b2b monday and Tuesday and possibly a third one on Thursday to whip any gain straight off... not looking forward to the scales tomorrow morning! 😬

Morning all. My friend is still hanging on, and I'm not sure if this is good or not. The prognosis is terrible. Still waiting and seeing.

B2B for me today and tomorrow. Actually looking forward to it, I feel like with being so distracted I've undone the work of my first B2B. Must do better this week.

Sending love @devildeepbluesea
Also joining you on a b2b
Had a very food heavy weekend so need.to.fast

1st day of b2b today after 2 weeks break. Joining
u guys @absolutelyknackeredcow @devildeepbluesea

I'm surprised that I have maintained the loss inspite of 2 weeks break. I am trying to stop eating highly processed food & I guess that has helped!! So close yet so far from target weight!!

Great to join us @Witchone1
The scales were not kind this am but hoping that b2b will mean that I return to my pre binge levels if not actually lose this week

Kitchen closed at 477

How have my other Monday fasters been ?

Just eating tea, finishing on 649 cals. 19k steps so far today. Today was fine.
Second day may be more of a struggle!

Well done Monday fasters...kitchen closed at 565cal . Hope to join again tomorrow 👍

Kitchen closed here on 706 with c. 500 planned for day 2 tomorrow. Also spotted some frozen broccoli florets in Morrisons so I've chucked them in the freezer and we'll see how they work out - broc is a definite fast day saviour for me!

Strong loss after first day of fast day - hoping that if I manage another one today I won't gain this week (miracle after the amount or pizzas I ate this weekend)

Come on Tuesday team!

Woke up with acid reflux. So so tempted to have usual breakfast this morning but I'll stick on. Need some motivation ...may b this will be 600-700cal day 😓

@Witchone1 if you fasted yesterday on 565, that means you've got up to c740 today and you'll still come in at 1300 for the two days. You've got this!

Thanks harriethoyle...if I think 700cal..I know I'll go to upto 800-900, so just need to zip my mouth. I drank lots of water and did some yoga stretches so less nauseous now. Hope to keep busy until very very early dinner at 5pm 😮.

Come on @Witchone1

Finishing at 586c guys...😂 ...this has been one of my toughest b2b due to 2 weeks break prior to this. Watching ENG vs GER game as I have my last bowl of watermelon.

Kitchen closed on 640 - not too bad

Kitchen closing here on 561... contemplating FD3 on Thursday

Clearly early dinner was a bad idea and I ended up with milk and cookies at night. So am happy with whatever little loss in weight I had this am! Will try to maintain it. What are healthy natural food that's not vegetable for snacking?

Yes getting the right balance is so important @Witchone1

Target weight klaxon here !!!
Pretty surprised given how bad I was over the weekend.

Going to go another 3lbs to give me wiggle room and stop.
Wondering whether I keep on two FDs a week but eating to TDEE on other days .
Thoughts ?

Wohoo @absolutelyknackeredcow, well done!! 👍
6lbs to go to hit my target weight 😂😓.

I dont cc rest of the week. Just including more fish and greens in the meal seems to help in maintenance.

Fabulous @absolutelyknackeredcow!! Well done! I'm going to fast tomorrow I think as I still feel sluggish from an incredibly indulgent weekend off. Forgot to weigh myself on monday (probably self defence mechanism so I didn't cry) but my clothes feel much looser today than Sunday night...

Yes @Witchone1 I agree. I skip a couple of breakfasts on Non-Fd so it's sort of intermittent fasting and I up lean protein and veg on weekdays, and don't booze. Then relax at the weekend... works as a balance for me!