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!

Managed the meals at target, but... have to admit I sampled the clementine flavoured Christmas vodka I made, so over by 2 [or possibly 3) shots.
I think it’s low carb ???
It’s Christmas...nearly??
Always an excuse??

Low day tomorrow and weds, fast thurs.

I'm kitchen closed on 505 cal
I tend to have slightly more on my second day
@Buntyforgirls Vodka doesn't count on fast days 🤣

I'm kitchen closed on 505 cal
I tend to have slightly more on my second day
@Buntyforgirls Vodka doesn't count on fast days 🤣

@Buntyforgirls - home made vodka? I'm intrigued! Have you got your own little distillery or did you just add some flavouring to shop-bought vodka?

Well done @absolutelyknackeredcow! I finished at around 550 today, had some of my kids' leftover cheese omelette for dinner so not sure how much exactly.

Thank you@absolutelyknackeredcow-you are now my guru!

@EatYourFive, gorgeous recipe for infusing vodka that I read on the poncetastic Christmas thread x

483 here my friends after a sh*t night's sleep and being in the most FURIOUS mood all day! So frankly the fact I didn't dive head first into the Christmas snack cupboard or crack open a bottle of wine is a bleddy miracle...!

Well done everyone especially @harriethoyle ! We have been really struggling on the sleep front recently and I know how hard a fast day is on no sleep

Do you find it more difficult to sleep on a FD @absolutelyknackeredcow? I find day 2 of the b2b really challenging some weeks...

Kitchen closed on 551 here. It was a difficult day because we went Christmas food shopping and I tried not to involve myself in decisions about Christmas pudding and mince pies and instead bought copious amounts of smoked salmon to put in the freezer and eat over the next six months.

I did succumb to half a cheese scone. It's the first time I've ever had a scone not slathered in butter jam and cream and it was delicious on its own, slightly warm... I will finish it off tomorrow!

Yes - I often am really hungry on day 2 at bed time. I try and tell myself that at least there will be food in the morning which is not the case for all

Excellent point @absolutelyknackeredcow

Who's with me today? B2b day 2.. bring it on!

Come on day 2s!
Woke very hungry but managed to sate it with a piece of dry toast.

I'm in @harriethoyle! Just getting the day started with my flat white.

I'm wondering how realistic it is to do a b2b next Monday and Tuesday as the kids are off. I find it so hard when they are on hols.
Maybe I will do Monday and see how I go

Well done all you B2Bers! You're amazing... I've never done a B2B before. Do you always B2B @absolutelyknackeredcow? Is there an advantage to it, apart from getting it over in one go. Do you lose more?

I'm starting to realise that I have a few celebration / family friends coming over in the next week that will make my usual routine difficult. I might have to resort to starting some fasts the night before.

I'm only doing Monday next week @absolutelyknackeredcow then into damage limitation mode of 8:16 until after Christmas. Might try and pop a FD in between Christmas and new year but we'll see...

@sweetgingercat I find b2b easier than two separate FD and it also means you get them out of the way in a oner with space for a third later in the week if you do them early doors!

[quote harriethoyle]@sweetgingercat I find b2b easier than two separate FD and it also means you get them out of the way in a oner with space for a third later in the week if you do them early doors![/quote]
What @harriethoyle said
I work very long days Monday and Tuesday so doing then means I don't really think about it.
My pattern for when I need to lose weight is two days of 500 cals, 2 days of tracked cals and landing under 250 of expended and 3 days non tracked (eg weekend plus day after b2b). Tends to work and is not too restrictive

I see the logic @harriethoyle and @absolutelyknackeredcow...

When you track 250 cals below is that 250 below TDEE?

How much do you tend to lose in a week?

I have a fit bit so it's 250 under my burnt calories.
I have highly active NFD and I'm pretty tall so can easily burn 3000 cals a day. It's quite easy to come in under with that kind of burn.
I have lost 9lbs since start of nov but they were vanity pounds which are harder

@harriethoyle

I'm only doing Monday next week *@absolutelyknackeredcow* then into damage limitation mode of 8:16 until after Christmas. Might try and pop a FD in between Christmas and new year but we'll see...

Maybe I will do Monday only - b2b very brutal Let's see how much I lose tomorrow 🤞🏼🤞🏼🤞🏼

Hello! Just finishing up a b2b.
DH has gone out for a meal with colleagues this evening and I am having tomato and lentil soup. I am extremely jealous.
Still tomorrow I will get lovely coffee and a sandwich after my booster jab. Already looking forward to it.
I'm going to fit in another b2b next week, but will take a break then until New Years I think. Anyone else pausing for post Christmas grazing?

Just seen @harriethoyle that you're going to do a FD in the dark days of b'twixtmas. Brave. Brave.

Just finishing my B2B session at 562. Will be doing a minifast on Thursday before taking a two week break. Will also try and do some damage limitation over the Christmas period and take up 8:16 on non-festive weekdays.

Can you have coffee on 8:16 days? I know I can easily skip breakfast and could only eat light lunch and dinner but I am a total coffee-addict. I really have to learn to drink black coffee..