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 never hungry at bedtime on a FD. I eat 100 cals at lunch and 400 in the evening. Yesterday’s evening meal was 2 slices of seedy toast (208) with half tin of beans(168) and a scrape of reduced fat cheese. I was stuffed and warm.

@Benjispruce2 I wonder if that’s because you have the bulk of your calories in the evening ? I can’t go that long so end up doing half and half.
Perhaps I need to slowly work up to having the bigger meal in the evening.

I do the same as @Benjispruce2 and find I'm not hungry in the evening. I also generally have an earlier night in a fast day so I don't get tempted to pick!

Thanks for all the kind thoughts everyone.

I'm on day one of a b2b today.

@ilovebagpuss
I also save most of my calories for the evening.

I find saving enough for a boiled egg to have close to bedtime helps me sleep much better.

I tend to have a very light, late lunch of miso soup and a slice of ham at around 2-3pm, a main meal of around 350 calories at about 6-7 pm then a boiled egg at 9-10pm. This works well for me

I'm also on day one of a B2B and I can't go without anything all day so tend to split my calories between lunch and dinner (not necessarily 50/50 though). We do eat dinner late almost always anyway, which might help but I've learned that for me it's mind over matter and as long as I keep warm, being hungry doesn't stop me sleeping

Yes @ilovebagpuss that’s why I do it. I find that if I eat breakfast I get hungry. I have tea and I don’t get hungrier until lunchtime. Try it, you might surprise yourself.

I also try to do most of my calories in the evening - I try to keep under 150 for lunch but yesteday though not at official FD I ended up not eating until dinner because I was just busy and drank a lot of tea and coffee so my next FD (tomorrow) I might try doing the same so I have a really filling dinner and enough calories for an evening snack if I need it

The key thing is that each of us is different
and we need to pick a path that works for us
while eating mindfully
and less

It love breakfast and struggled when I started 5:2 but I find that having a hot drink and getting on with my day just distracts me. Hunger comes in waves, it doesn’t get worse and worse. I find that it’s fasting that trains my appetite for NFDs because smaller portions then feel generous as my stomach has shrunk. Worth giving it a go.

Today I fell headfirst into a box of biscuits.

Feeling a bit down and my period’s due, so it’s probably that. Tomorrow is another day! I’m posting on here to make myself more accountable and I’ve also logged it on mfp.

On a happier note, I’ve been doing an online challenge where I have to complete 2 workouts a week under timed conditions. They are brutal! I almost threw the towel in at the start, but now I’m in the final week. I want to keep the momentum going, so I’ve signed up to the fitness guy’s 14 day fat burning challenge and my I’m doing a step challenge with my gym in April. Challenges all round!

Usually I love working out and I can get 20,000 on a busy day, but since working from home/home schooling some days I only do 500 steps!

Today I fell headfirst into a box of biscuits.
What type
Bad influence

Were they Nice?

I'll get my coat...

Kitchen closed on 635 giving a near perfect 1297 for my b2b! Already planning breakfast and lunch for tomorrow

@harriethoyle

Were they Nice?

I'll get my coat...

Kitchen closed on 635 giving a near perfect 1297 for my b2b! Already planning breakfast and lunch for tomorrow

😂

Kitchen closed here. On about 450 I think. Small portion of Egyptian black bean soup for a very late lunch (5:30) as I was busy and managed to ride the waves of hunger until then. Indonesian curry made with tofu, cherry tomatoes and spinach served with broccoli.

If anyone is interested, I can really recommend 5:2 Vegetarian by Celia Brooks. Loads of good ideas, lots of them written for, or easy to do in, single portions, freezing tips etc. And quite a few that would count as vegan, or easily adapted (tonight's curry is a favourite and I've replaced the egg with tofu and adjusted the calorie count) No pictures in the book, but I'd recommend it anyway (and I prefer cookery books with photos)

B2b tomorrow is looking less appealing by the minute. ..

But SCS are here on Thursday and I don't want to fast on a Friday so I guess I will have to give it a go!

@PartTimeDomesticGoddess thanks for the tip! Kindle users can download a free sample so I'll give it a go...

Kitchen closing tonight on 635 ish. Been busy today writing an article but after speaking to some other people tonight I may need to start it from scratch again tomorrow. Argh. Will try a B2B regardless. My weekend was over TDEE (again) so I need to pull myself back somehow.

My name is Maz and I’m an addict.

They were very good quality. Made by a local baker and sold in our local grocers. Mini double shortbreads, sandwiched with buttercream and topped with icing. A pack of 12 and I ate 11 of them.

I can laugh about it now, but what was I thinking?

@MazDazzle they sound delicious though!

@PartTimeDomesticGoddess that book recommendation is great, will def check it out

@Benjispruce2 I used your words of hunger going in waves as my mantra today.

Had an almond milk latte at midday because DH surprised me with it and then lasted until 4:30pm because I had PT at 5:20 and he works me quite hard so I thought better to have something in my belly. Had a healthy portion of vegan chilli with green beans and spinach. I reckon I came in at under 600cals for the day

Oh I’m glad to have helped @KobaniDaughters

Day 2 of a b2b today. I ate around 500 calories yesterday so have 800 for today. Thankfully I haven't felt hungry yet!

Hope you’re ok @ginsparkles

@ginsparkles I’m so sorry for your loss. Sending loads of love your way xxx

Thanks guys. I'm numb to be honest. Sorting out funeral arrangements tomorrow. Not looking forward to that.

Hope everyone is doing well today, and that the fasters are not too hungry!

Maz
The biscuits sound fab.
Could you send a packet to Gin as it sounds like she needs them.

A grey day with lots of driving today
but tomorrow will bring renewed focus