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

I'm 1 lb down this week - given I went off the rails for a couple of days over Mother's Day I think that's not too bad Now at 9st 11.5 - nearly half a stone lighter than when I started up again at the end of February

Happy birthday @Benjispruce2

Just checking in and waving to you all. Have not had a good second half to the week. Dads not had a great few days so sadness came before fasting.

So more than anything am I just saying hi! Sending my love and support to you all. And a big Happy birthday for @Benjispruce2 for yesterday.

Big unmumsnetty hug @ginsparkles xx

((((((( ginsparkles )))))))
Look after yourself.

Welcome Peachypips
The best rule of thumb is to work to Sedentary calories at all times.
That way any exercise you do is a bonus.

Have had a tough week but its the weekend
so I will swich off my email soon

Thanks for birthday wishes. Doing a mini today and no drinking after last night’s birthday bubbles and an early start today, I’m very tired.
I do feel great to have nearly made it to my happy weight. Haven’t weighed since yesterday and not going to but I was on 400 cals before dinner so hopefully not too bad. Happy weekend everyone and happier times for those having sad times.

Morning all. Another 0.5lb down. 9st 6.4 V happy after my birthday . I think 2 minis might be a good maintenance plan if 6:1 goes wrong in the future. It’s so flexible.
1.6lb to go!

Morning, not weighing this week as it was a rocky first week with only one decent fast. Can I ask what a “Mini” fast is @Benjispruce2? Also belated Happy Birthday to you and I’m impressed you had a loss after a birthday and fizz! Fantastic.

Well done @20FlowerPower you are smashing it!

Enjoy your well deserved weekend @ListeningQuietly.

Thinking of you @ginsparkles.

Didn’t manage any FDs this week! So I’m checking in for a FD today. I did a work out this morning, so I feel like I’m off to a good start.

This will be my first FD since giving up coffee! I think I’m on day 5. For the first three days I felt horrific: a banging sore head and so lethargic. Today I’ve woken up full of energy though.

Enjoy your weekend everyone!

Well done @Benjispruce2 and @20FlowerPower for you losses!

Thanks for the kind thoughts. Dads had a bad few days, been sleeping a lot. Apparently he has a chest infection, so hoping that's what's causing the sleepiness but can't help but worry it's more than that.

Only managed 1 fast this week. Heads just not in it right now.

A mini is under 1000 cals I think, well that’s what I do.
I’m not big on cake @ilovebagpuss, it helps!

See the opening post.

(((( gin ))))
Its really tough.
And if fasting does not happen, ah well.

The very old annual plan of 5:2 is useful

24 weeks a year of strict fasting
24 weeks a year of half arsed fasting
4 weeks a year of "sod that I have other stuff going on

The key is to try to eat mindfully
look at your food
think about what you are eating
savour each mouthful

even if it is a whole tub of ice cream

Thanks @ListeningQuietly .... you guys have no idea how good it is to be able to talk. I'm trying to be so strong for DD. But here I feel I can fall apart a bit. Thank you for holding me together. 💐

gin
I talked to my dad last night.
I try to stay cheery but he sounds so old and so ill that I struggle
(he lives overseas so I cannot see him)
One of the great things about these threads is that you can rant and cry and moan
and there will be somebody here for you
but none of us will remind you about it in the street a week later

Oh bless you and your dad. Big hugs to you too.

Just popping in really and to say @ListeningQuietly and @ginsparkles sorry to hear about your dads, must be really tough, be kind to yourselves

Happy birthday @Benjispruce2 and congrats to the losers, awesome stuff

Sorry to hear about your dads folks.

Another quick question- could I do 1000 cals three times a week instead of 500 twice a week?

Peachypips
There is more to 5:2 than just the calorie deficit.
Its also about the long gaps between food, resetting your hunger feedback loops and managing inflammation.

From the weight loss side of things, you need a deficit of 1500 calories to lose 1 lb

if your sedentary TDEE is low, its hard to hit that deficit.

Its also useful to know what your happy weight Sedentary TDEE will be
as that is the amount of food you'll need to get used to long term

After the second FD of the week usually, @KobaniDaughters.

Kitchen closed at 520 cals, after my dinner of chicken breast and soup. So happy to have finally bagged a successful FD.

Checking back in, as I’ve been completely failing to stay on top of the threads (or my FDs, for that matter). Holding steady at about 6-7lbs above target weight, but really need to commit to get myself sorted. Keep managing one decent FD, then failing on the next, or just sabotaging myself on my NFDs.

Haven’t caught up but spotted your updates @ListeningQuietly & @ginsparkles, and am sending massive love and hugs to you both

Well I’m off to get my birthday present from Boris today(jab) and hopefully all will be well. Not sure if I should fast tomorrow as normal. Anyone on here had the vaccine and fasted the next day?

@Benjispruce2 my understanding is that the day of vaccine is ok but the day after you feel grotty. So I'd fast tomorrow and chill out on Tues

Oh @Benjispruce2 I misread! I'd be prepared to skip tomorrow if you feel under the weather

Benji
I had my jab a week ago Saturday.
That day was fine.
Sunday was a wipe out
Monday fine again.

Look after yourself