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!

@needtogetfit21 don't write the day off at 7pm.. you've only got a couple of hours to go! Have some soup, or a fishcake (or tell us what you've got in and we'll suggest tea) then have a bath, brush your teeth and go to bed. Then you're done for this week!

Alternatively I could do 2 days of 1000 cals to still achieve a 1000 cal deficit which is what I would've achieved had I done a FD of 500 cals ?

[quote harriethoyle]@needtogetfit21 don't write the day off at 7pm.. you've only got a couple of hours to go! Have some soup, or a fishcake (or tell us what you've got in and we'll suggest tea) then have a bath, brush your teeth and go to bed. Then you're done for this week![/quote]
Just read this - but I thought the digestives would mean it can't be a FD anyway?

@harriethoyle it's just that a lamb burger or chicken kebab sounds so good right now..

@needtogetfit21 if you have a box of mushrooms, fry them all in a non stick pan and eat them. Yummy and low in calories.

[quote Beautiful3]@needtogetfit21 if you have a box of mushrooms, fry them all in a non stick pan and eat them. Yummy and low in calories.[/quote]
Good tip for next time , unfortunately don't have any.

Our dinner was supposed to
Be saag and chapatti but I really can't be bothered making the chapatti so maybe I'll just have a saag sandwich with 1 slice of
Bread (bread is 98 cals)

@needtogetfit21I never bother discounting a FD just because you've had a couple of bics - I just count calories wherever they come from! Saag doesn't sound too bad as long as it's not paneer. And don't forget, there is a train of thought which says anything up to 800 cals can count as a FD. So it definitely sounds like you're within touching distance of FD2! You got this!

@Beautiful3 a pan of mushrooms is my worst nightmare 😂😂😂

[quote harriethoyle]@needtogetfit21I never bother discounting a FD just because you've had a couple of bics - I just count calories wherever they come from! Saag doesn't sound too bad as long as it's not paneer. And don't forget, there is a train of thought which says anything up to 800 cals can count as a FD. So it definitely sounds like you're within touching distance of FD2! You got this![/quote]
Thanks for the encouragement! Ok I've got this. One slice of bread with saag coming up. No it's not paneer, it's made of broccoli and some other green leaves

I'll probably finish up at 800 cals or just below. I'll try and keep cals a little lower than TDEE on the NFD's

That's really good @needtogetfit21 - pulled it back from the brink!

Another kg off overnight so only 1kg of holiday weight to go... happy enough with that!

Hit new low SV 10st 2.9lbs

That's puts me at a loss of 3lbs 15oz in 10 days 

Well done @harriethoyle and thank you for cheering me on yesterday!

I've been to the gym this morning (under an instructor , starting v slowly due to fibromyalgia and hypermobility) and come back and had a 1 bread cheese sandwich, banana, 1/4 cup blueberries, clementine and cheese and onion crisps. 467 cals.

Didn't need the crisps but I v rarely have them and fancied them today so didn't want to be too hard on myself.

Will try to keep the NFD's moderate so that I can make up for the 800cals FD yday.

The weirdest thing is that now I'm focusing on mindful eating, I'm not craving and binging or emotional eating (mostly), food is of less interest to me and I'm recognising when my body is full

Fantastic @needtogetfit21! An excellent reward for yesterday's willpower!

What's your target weight, or are you just taking it a week at a time? A target always focuses my mind

@harriethoyle I would love to get back down to 8.5stone but it's probably been 10 years since I've been that. I was 9st 5lbs after my second child around February 2020 so 9 stone would be amazing initially

Take it in half stones maybe @needtogetfit21 because then you get encouragement nice and regularly!

Ok thanks! @harriethoyle so first goal is 10st. Here I come!

What about you?

I've a kg to get back to pre-holiday weight. Then I have to decide if I want to lose more or if I'm happy where I am... I'm a size 10-12, I feel pretty trim but equally I could take another 3-4 kgs off with a bit of commitment. On the other hand, life is for living and maybe I've got the diet/life balance just about right. I'm just not sure.

I might take it a kg at a time and see. But I'm very undecided!

Ahhh that's fab!

Ideally I want my BMI to be under 22 (Asian) just for health purposes.

TMI but I'm feeling quite constipated since being back on this

Lots of leafy greens and fibre!

@needtogetfit21

Hit new low SV 10st 2.9lbs

That's puts me at a loss of 3lbs 15oz in 10 days 

Well done @harriethoyle and thank you for cheering me on yesterday!

I've been to the gym this morning (under an instructor , starting v slowly due to fibromyalgia and hypermobility) and come back and had a 1 bread cheese sandwich, banana, 1/4 cup blueberries, clementine and cheese and onion crisps. 467 cals.

Didn't need the crisps but I v rarely have them and fancied them today so didn't want to be too hard on myself.

Will try to keep the NFD's moderate so that I can make up for the 800cals FD yday.

The weirdest thing is that now I'm focusing on mindful eating, I'm not craving and binging or emotional eating (mostly), food is of less interest to me and I'm recognising when my body is full

Fabulous news - you are doing so well

Anyone joining for the dreaded Friday fast ?Going to keep busy but they are always really physical so it's going to be tough

@absolutelyknackeredcow no but I'm cheering you on from the sidelines and still think you're a hero!

Thanks @harriethoyle
Hero is a bit strong but I feel very virtuous that's for sure

@absolutelyknackeredcow yes I'm fasting today, too. Today's been busy, which is great as distractions are good.

Keep going @Beautiful3 .