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

This time round I seem to be having headaches every fast day (today was my 5th), sure that didn't happen last time - blood sugar thing maybe?

I’m on 453 and should close the kitchen but I’m so hungry and it’s only 7:30pm!! Argh

@Echobelly I struggled with headaches this time too, @ListeningQuietly gave me some great advise about making sure I drank plenty and I have been, the headaches have definitely improved. I have lots of water before bed and keep a glass by the bed to rehydrate through the night too.

Stay strong @KobaniDaughters !! Brush your teeth, it will help.

@ginsparkles oh yes I’d already tried every trick! Including drinking a lot of tea so will probably be up all night needing a wee! Managed it though - it’s 10pm and I’m off to bed

Thanks for the info @ListeningQuietly. That's really useful. I really will try and stay focused all week. I checked my BMI and I'm just into the obese category. I was horrified.
NFDs are hard and especially the weekend as I drink wine. This week I'm determined to lay off it. And track everything!

Cheers @ginsparkles , will try that come Thursday!

Morning all. I said I wouldn’t weigh but couldn’t resist. Another 1lb off. Now 9st 7 do 9lb loss since 6/2. I’m over the moon. Happy weight is 9st 5 but that was a 2lb insurance policy really. Will carry on to get there but I’m so chuffed to get past that plateau. All my clothes are looser, even my knickers

Congratulations @Benjispruce2! an excellent SV

Kitchen closed on 466 here last night. Next FD Thursday...

Well done Benji! That’s great.

Making progress in some ways - only drank two nights this week and still off the fizzy drinks - but caved halfway through yesterday’s FD, so I’m attempting it again today.

Yesterday was my first day back in work since before Christmas and I found a selection box in my pigeon hole. Hopefully I’ll get through today’s FD without any unexpected chocolate surprises!

Still showing a maintain which is frustrating! But only one FD completed do I need to stick to tdee and maintain weight until Fridays FD.

@MazDazzle you don’t have to eat it! Food bank!

Morning all,

My first FD (this time around and hopefully the last time I'm here losing weight!)

Plan is to drink lots of water. Something egg based at around 4pm.

Tuesday faster checking in. Small portion of chickpea curry for lunch and tofu/beans/broccoli planned for dinner
Sending positive vibes to anyone else fasting today

Congrats to all the folk who've lost!!

I started back (secondary in scotland yesterday), so did my FD yesterday and doing Weds. It was ok because I was so busy. I teach every period on a Monday so no time to think about it. I had a nice Indian spiced salmon salad for dinner.

Echo
Definitely drink more water.
A BIG glass of water before or with each meal
and have a glass next to the bed

Benji
Well done

And for everybody, the soil is warming, the plants are growing. Spring WILL come.

Hope everyone's day was good and the Tuesday fasters had a good day.

Nice day today just in under tdee. Aiming for a low calorie day tomorrow.

I'm fasting today, is anyone's else? I'll manage on miso, a slice of ham and maybe a Clementine til my evening meal where I've planned a prawn and veg stir fry.

I'm with you today @KylieKoKo. I'm going for my first B2B

I'm with you both today - normally Fast on a Tuesday and Thursday but Sunday-Tuesday have been "troublesome" for me this week. My head is back in the game today though (ish) so I'm here otherwise I'm on a slippery slope and in real danger of self sabotage. So far - tea.

I'm on FD today too. Managing on tea/coffee until lunchtime hopefully. I've brought some yogurt and plums to get me through afternoon at work. I've planned some sort of frittata thing for dinner.

Day 2 of my B2B and just spent lunch going for a rainy walk and now back at my desk and was feeling so incredibly hungry, but ten minutes catching up on the thread and I'm back in control.

Have a spicy chicken lemongrass stir fry that I'm really looking forward to so that's keeping me focused for the afternoon.

Joining fasters today too! Decided to do Monday and Wednesday this week as PT on a FD was too much

NFD today but only on 405 so far. Big birthday tomorrow (eeek!) so not fasting then. Might have a mini fast today and Friday instead. Good luck fasters!

Ok so kitchen closed on 800. Found that really easy: 30 oats with skimmed milk and blueberries, tuna salad and apple at lunch and a 2 egg omelette with big salad and s little avocado. Will do the same on Friday in lieu of one FD tomorrow.

30g! I don’t count individual oats... not yet anyway.