5:2 thread 96: Slinking into summer, one FD at a time!

[harriethoyle]

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!

Mmmmm chicken fried rice @heregoes74 homer face

That's an excellent fast @absolutelyknackeredcow!.

Fingers crossed for you absolutely

It's homemade so I can try and rein the oil etc in, but still hefty on the calories 😲

But soooooo delicious

Well done harriethoyle that's great.
Kitchen closed here on 490 but DH isn't home yet for some telly time so I'll probably fit in another cuppa.

Whoop! A 3.5 lb loss after FD one. It was probably just water but a good start!
I have a day of eating today but Thursday is highly physical and I'm doing a FD on Friday so hopefully my summer gain will go quickly

abolutelyknackeredcow that's fantastic!
I've dropped 2lb after first FD of the week.
Here we go with another one....

Fabulous @absolutelyknackeredcow and @BaconAndAvocado! I didn't remember to weigh yesterday or this morning...! I know what I was last week though so I've got a weekly comparison tomorrow morning (if I remember)

Thanks harriethoyle and good luck on the scales.

Kitchen closed at 518.

Craving chocolate badly....

Kitchen closed here at 713 which makes c.1240 for my b2b. Happy with that! but bloody starving what time is breakfast again

Just a 0.5lb loss this morning but I'll take that with the 2lb yesterday.

Just had a lovely bowl of berry Benefit and have plans for a scone with some homemade strawberry jam (made by a friend not me!)

I'm on a Friday fast! Hate it - is anyone going to hold my hand

Hi everyone, great thread! I was wondering whether anyone is following or has tried the 'new 5:2' plan i.e. two 800 cal fasts a week and a low carb Mediterranean approach on the other days?

I tried the original 5:2 a few years ago but found 500 cals very hard and couldn't sustain it I'm still interested in it as a WOE and thinking maybe the new plan might be more achievable, especially as I'm still breastfeeding my 18 month old several times a night 😱 alas I'm not one of those women who finds the weight just falls off when breastfeeding! And I've definitely been guilty of combatting tiredness with sugar for the last 18 months

absolutelyknackeredcow I’ll hold your hand!

It’s so tough.
What I try and do is fit in a small treat, whether it’s one biscuit or a very small chocolate bar. Otherwise it’s just too bleak.
Hope you’re doing ok 🙂

Welcome SpikeDearheart
I’ve got the Fast 800 book which espouses the approach you mentioned.
Some of recipes look lush.
I can remember combatting tiredness with sugar when my 3 were tiny. I went from a size 10 to 18 with my first!

I had a rough time at my fitness session yesterday and got a telling off from the PT. Doing two straight days fasting on 500 cals is not conducive to doing exercise.....I felt sick and dizzy.
Next week I’m going to do 2 non-consecutive days fasting.

Thank you @BaconAndAvocado ! I've been busy and active so have tried not to think about it.
I'm going to be starving later though

I can't do PT when fasting - I normally do PT on a Thursday and I make sure I properly eat that day

absolutelyknackeredcow
Yes, I find the evenings the hardest time when fasting.
Maybe save your treat until then?

Thanks for the welcome BaconAndAvocado I've been following the approach since Monday with 800 cal fast days on Monday and Thursday and so far so good, but it's very early days!

Do you usually exercise fasted? I cycled 10 km yesterday at the end of my fast day and was surprised at how ok it felt, but I guess I've got plenty of reserves at the moment

SpikeDearheart I’ve only just started exercising again after a very lazy Summer holiday!

I would usually avoid exercising on a fast day, yes.

Kitchen closed at 550. Walked 18k steps so pretty happy with that

How have others done @BaconAndAvocado ?

absolutelyknackeredcow
I didn't fast today, did a b2b on Tuesday and Wednesday this week.
Well done you with 18k steps 😳

Well even more thanks for holding my hand @BaconAndAvocado

I did 20k steps yesterday. Thurs and Friday are so physical

absolutelyknackeredcow
Being nosey, why are they physical?
Are you a mountaineer or a marathon trainer? I'm intrigued.

Just done a 15 minute HIIT and didn't feel sick 👍🏻

Morning gang. Meant to do park run this morning but slept through my alarm and woke at 10am! Haven't done that for AGES. Must have needed it...

I exercise on a fast day but only a 5k jog. Nothing more strenuous than that! I don't think I could do a training session...