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!

Had 1595 cals today, NF obviously! Going to try and just have tea between now and bed.

I had to have a pepsi max - I know it's no calories but is that out of the spirit of things? I went for a walk with DD and Dog and when I got back it was just so hot and I needed something that wasn't water! I'm still under 500 so might have a cracker or something later if I'm starving but so far so good. I also landed up cooking 4 separate meals tonight. I know, it's unbelievable. DS wanted salad but not with steak. Then I realised we didn't have enough salad so did a quick stir fry for DH. And DD had spaghetti bolognaise (from the freezer). It's amazing I managed to do all that without shoving a lot of extra food in my mouth! Or pouring a large glass of wine!!!

I might try reducing my daily calories by having the v light breakfast I've been having on fasting days. I find it surprisingly satisfying.

@TiredButDancing some people don't like drinking fizzy drinks on FD but frankly, I find them a life saver. Horses for courses!

Ended the day yesterday at 488. I know you're supposed to track on non FD but honestly, the appeal for me of this is that I only really have to think about it 2 days a week. So 'm not bothering. Although trying to be careful about not eating too many treats etc.

I'm planning a FD tomorrow and it's weird how much I dread it considering I don't seem to find it THAT hard when I'm actually doing it. For convenience and variety will be having salmon tomorrow though so it might be a bit harder as salmon is surprisingly high in calories.

If I think about FDs too much @TiredButDancing I quail at the thought! But it's never as bad as my fears...

Kitchen closing tonight on 647 on day 1 of b2b. Another Aldi ready meal recommendation too - the slimwell chicken tikka masala is a huge portion, lots of chicken and a nice sauce all for 356 so perfect for a b2b day dinner.

Can you tell by the microwave meal chat that my husband is currently away?! I can never motivate myself to cook for just me...

Ooh that korma meal sounds good.

Day 2 of b2b tomorrow.

Went ok last week and I've had my chocolate fix today to hopefully carry me through to Friday 🍫

Morning! Anyone with me today? I'm in day 2 of a b2b and aiming for c.600 calories. Running club tonight but the weather looks vile...

Just saw we're FD twins @BaconAndAvocado - good luck!

harriethoyle
That was wishful thinking on my part! I should have put Day 1 of b2b for today.
But yes, almost b2b twins!
Good luck to you today 😀

Going to have roasted plums with Greek yoghurt and (a very tiny amount of) toasted flakes almonds for brekkie.

Home made winter veg soup for lunch.

Small portion of a Gousto prawn dish for dinner.

Snacks - apple and satsuma.

Should bring me in at 600 cals.

Morning. I'm on my second FD of the week today. Conveniently, a client called me as I was about to go get breakfast so only ate it v late, which will hopefully push all food a bit later in the day.

If I skip my afternoon piece of fruit, I think I'll be coming in at about 500 today. But if I can't get through without it, I'll have it. Having the last of my pre-made soup for lunch so will need to make up another batch on the weekend in preparation for next week. It's a bit boring having the exact same lunch every FD but it works and is low calorie, tasty and surprisingly filling so I will stick with it I think.

Also went out for my first "run" in months yesterday. I had to go back to week 2 of C25K but it felt good to be doing it and actively burning a few calories.

TiredButDancing
Glad your FD is going well 👍🏻

I too have restarted C25K on week 4 although now the kids are off school it's been trickier abs my motivation hasn't been great the past week or two.

Just doing some work prep with a cup of Earl Grey and 2 rich teas, the world's least calorific biscuits!

I am starving. Just had a bit of a crisis with the dog, DS keeps coming in and disturbing me working and all I can think of is how much I want a giant bag of crisps or a chocolate biscuit. Might try my diet coke trick from the other day and some apple slices later. sigh

TiredButDancing
It’s so hard sometimes...keep going and think about weigh in day.

What’s your Diet Coke trick?

@BaconAndAvocado

TiredButDancing It’s so hard sometimes...keep going and think about weigh in day.

What’s your Diet Coke trick?

Use a diet coke to con myself into thinking I'm having a treat and/or something sweet. I had one with a pear and actually, it has helped. Except that it's gone 4pm and I still have a LOT of work to do because I have not been nearly focused enough today!

@BaconAndAvocado @TiredButDancing I'm doing couch 25k too! This is week three but I fear it'll be more like a paddle... torrential rain here!

[quote harriethoyle]**@BaconAndAvocado* @TiredButDancing* I'm doing couch 25k too! This is week three but I fear it'll be more like a paddle... torrential rain here![/quote]
Here too. I'm hoping to go tomorrow.... today we've had gentle rain, torrential rain, cloudy skies and blue skies. I think I need to put my running kit on first thing and then between downpours leg it out to get my next session in.

Treats are so important so I get the Diet Coke approach!

On FDs my treats are rich tea or malted milk biscuits.

On NFDs my treats look a bit different.......

Kitchen closed at 538. But it's going to take all my will power not to shovel down a few biscuits between now and bed. The rice DH and DS had with their supper has never looked so appealing to me! And now DS wants me to watch a movie with him!

TiredButDancing watching a film without eating must be the holy grail of weight loss and not something I've ever achieved.

I'm waiting for DH to get home so we can watch our current Netflix series.........with no snacks 😱

I pushed c25k off til tomorrow and went through to visit my dad at his care home instead and it was such a lovely visit, so that was good for the soul.

Kitchen closed on 587, which is decent enough!

Managed to watch tv snacklessly. Blimey, that's rare for me!

Well done everyone 😊

Please can I join you? School worker here who has promised herself to go back in September at least 10lb lighter. Weighed in Saturday at 204lbs which is officially my heaviest weight ever. At 5ft 3 means I have about 5 stone to go (ouch). First fast is today!

@harriethoyle a visit with your Dad is a much better idea than c25k! Especially if the weather is better today where you are (we are enjoying a lovely sunny albeit slightly windy day here after horrendous rain yesterday).

I got through the movie with no snacks. And even more happily, convinced DS not to have any either! He, bless his heart, was v overweight but is young so we were trying not to make a big thing of it. He's totally turned it around, helped by a couple of massive growth spurts, but his default is to snack so trying to discourage that in a healthy way (it's a minefield).

Welcome @Slimdownsummer. I'm new too so also have a LOOOOONg way to go!

@Slimdownsummer welcome! Good luck today 🤞 @BaconAndAvocado @TiredButDancing the ONLY way I can avoid snacking is not to have them in the house. If there's snacks in, I'll eat them!

harriethoyle I would definitely have no snacks in the house if it wasn't for my 2 gannet offspring!

Welcome Slimdownsummer 😊

Been a hard FD today.
Had a headache earlier which I sometimes get on FDs. Must remember to drink more water.

Looking forwards to a NFD tomorrow, I've bought a packet of Counters to share with DH 😋