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!

Well done @absolutelyknackeredcow that's fabulous! I still need to replace my scale battery so I am in blissful ignorance as to what I weigh although I reckon my FD's will have knocked something off...

Also will you all remind me that I do actually like exercise once I've started it and I need to get over the bit where I lie in bed and think "Oh I can't be bothered to do Jillian, I'll just have some toast" ?! Had that thought this morning and then after a scamper with the dogs, forced myself to do day 5 of the programme I'm following and it was GREAT! and I feel very energised and virtuous ;-) So when I'm moaning about not having enough time in the evenings please remind me it takes 27 minutes start to finish, I enjoy it and it's good for me!

Me too @Humphriescushion I think it's the cold weather... I just don't have snacks in the house because I have ZERO willpower!

Finished my b2b yesterday. I quite like the idea of getting them out of the way early in the week, but I am finding my NFD's get a bit ... out of hand later in the week. Because I am really mindful the day after a FD. Is the best solution to split them? 😬

However, I've been to a hiit class this morning and thrown away the last unloved slice of birthday cake rather than eaten it's So all the willpower here this morning!

Yes @Solderingon sounds for you like mon and wed fasts would be better because then tues and thurs won't go wild... or maybe thurs so that fri isn't super indulgent as the start of the weekend?

@Solderingon

Finished my b2b yesterday. I quite like the idea of getting them out of the way early in the week, but I am finding my NFD's get a bit ... out of hand later in the week. Because I am really mindful the day after a FD. Is the best solution to split them? 😬

However, I've been to a hiit class this morning and thrown away the last unloved slice of birthday cake rather than eaten it's So all the willpower here this morning!

I do find that splitting them does keep my NFD under control but I hate a Friday fast so 🤷🏼‍♀️

Yes i find the day after a fast i am more careful and a thursday is a good idea. I switched to monday and wednesday and may change back. Been ok today but the evening is my low point, so going to have long bath and watch some rubbish in the t,v..

Thiught of you today @ harriet and jillian! I bought some light weights and was doing a very short bingo wing workout - did it for about 10 days and now the weights are gathering dust in the utility room! Was only a 8 minute ( maybe even less) session as well! Going to blow the dust off then tomorrow and start again. My upper arms are appalling!

I appear to be on a third FD in a row... wasn't hungry for breakfast til 11ish so just pushed through to lunch and only on c.350 after my sandwich! So I think I'm going to keep dinner to c.300 and feel VERY virtuous 😁

And here’s me feeling virtuous coming in at 1200 after a b2b! Well done @harriethoyle!

I’m fasting again tomorrow as I’m going out for a meal on Friday.

😂😂😂 I so rarely feel virtuous @MazzleDazzle - it's an odd feeling! Kitchen closed 757. I'll take that for a non FD! What's the betting I'm RAVENOUS tomorrow morning...

@harriethoyle that is absolutely amazing
Very impressive!!!

Last FD of the week for me today. Week 3 weigh day is tomorrow and so far the scales have been very stubborn. Totm is imminent, so I’ve no hope now!

Fingers crossed @MazzleDazzle

Thank you @absolutelyknackeredcow.

Today’s FD has flown by. Once I’m back at home I’ll have dinner: chicken and chorizo stew for the third night in a row!

Then tomorrow I’m breaking my abstinence and going out for cocktails and a meal with friends. I don’t think we’ve been out together since covid, so must have been some point in 2019!

Well done @MazzleDazzle - cocktails are well earned!

Logging in on a Friday fast - hate them
I'm starving

Joining you @absolutelyknackeredcow having failed to do a FD at all this week, have been lurking and watching everyone else’s successes though! Hope the scales reflect your motivation and will power @MazzleDazzle

Well done @KobaniDaughters . I'm kitchen closed at 585 but in my defence today and yesterday I did approx 40k steps so I needed the extra calories

It’s 6:30 so I have to close the kitchen - 496

Good fast @KobaniDaughters
I'm on 10 stone 12.5 today - lowest I have been since July...
bmi of 21.2
Basically this is my happy weight but it's just so hard to maintain
Will keep being very good until the start of December and then I can't keep up no wine after that ..

First day of a b2b - anyone joining ?
Really hope I manage so I avoid the Friday fast

Hello may I join? I did 5:2 successfully a few years ago and when combined with exercise lost around 1.5 stone over a few months. In the past 1.5 years I have put on quite a bit of weight, and I started doing 5:2 again last spring and lost 0.5 stone. I failed to keep it up and went back to my bad habits and all the weight lost is back. So now I want to restart, first fast day today! Considering doing two days back to back but not sure I can find the willpower for it..
Any tips how to make it easier? Planning to drink lots of sparking water today to fill me up.

Hello @EatYourFive 👋
Hope your first day has gone well.

I've done a FD today, and have one planned for Wednesday, just to try and spread it out a bit!
However DS2 and DH have had a vomiting bug this weekend so I'm just crossing everything that I don't get it too.

Ugh was going to do a b2b today and tomorrow and totally forgot and had a huge banana and oat and chocolate scone for breakfast (I don’t even normally eat breakfast!!)

So FD this week will be tomorrow and Friday

First day of b2b coming in at about 550.
Welcome @EatYourFive - I did a period of 5:2 three years ago and lost loads and although I did fast from time to time found it hard and put quite a bit on over lock down.
I'm now trying to get down to my vanity weight - some tips ..
1 you need to log calories on NFD if you are trying to lose otherwise you will over eat... this was my big problem for a while. I was eating up my deficit

1. B2b gets it out of the way and I find it easier but tbf splitting it across the week is better for controlling the appetite. I hate doing this because this means doing a Friday fast so I do try and avoid it but it does mean I'm going into the weekend feeling good.
2. Have the same food every fast as it lets the body know you are doing a fast..
3. Accept that 5:2 is a way of life - rather than a diet. To maintain I probably need to have a fast and a mini and possibly a few solid TDEE days

Hope that is helpful