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!

I've been so hungry today...like the very hungry Caterpillar! 😂 going to 16:8 tomorrow and Saturday. Waiting for PCR tests to see if we get away skiing next week 🤞

Well done @EatYourFive an excellent b2b!

Thanks @harriethoyle! And you're brave to carry in with 16:8 over the weekend! I hope your PCR comes back negative and you can go skiing! Where are you headed?
My focus this weekend is to not have any wine (I usually have 1-2 glasses on Friday evening to kick start the weekend) and just to try and eat healthily over the weekend, not buying any chocolate for sure! The weather is looking rubbish but hopefully can motivate myself to go for a run or two.

Well done for this week guys!

We've got this x

Completely overdid yesterday with 1000 calories over target. It’s my first week, I did well on my two FDs, but treat myself a bit too much on my NFDs, yesterday with homemade burgers, rose and too much chocolate. What’s the secret on NFDs too not go overboard?

Back on the wagon tomorrow after abandoning this WOL when we went into lockdown many years ago. Could figure out how to fast and feed the kids lunches. Tried again a few months ago but didn't last so taking it serious tomorrow, doing a proper weigh in and taking all my measurements photo etc. Helped keep me on track last time so hopefully it will tomorrow. Have my fast meals planned out and prepped already, and looking forward to Wednesday already

Good morning! Here for Day 1 of this week's b2b session.
@incognitodorrito I also overdid it a bit over the weekend, shouldn't have bought those treats for the kids!!! I think it gets easier over time.. I did run 5 km yesterday to compensate, have been trying ro get back into running and it was the first time I managed to run that distance in a very long time.

@KillingEvenings good luck with it! Hopefully you can keeping it up this time, you'll get lots of support here. I also tried fasting again earlier last year after a break of three or so years but couldn't keep it up. Started again in November, took a break over Christmas and feeling very determined now.

Morning on
Logging in for a b2b today!
Undid all my good work last week over the weekend. Fingers crossed for an easy fast

Helli everyone! Rejoining fasting again! Need to get this Christmas roll, off!

Hi everyone,
I'm just trying to get my head back into the 5:2 zone. It's been a long time since I was properly focussed and I'm starting with three normal meals a day for a week before attempting a fast day.
I'm going to scroll back through the thread to try and catch up with where everyone's at , see who's still around and meet the (likely many since my last visit ) newcomers

Hi everyone, can I join in? I loved 5:2 and did well on it a few years ago, until I got to maintenance phase and dropped a fast, then it slowly went downhill. Add in... events over the last couple of years, and I have 10.5 kg to lose.

I'm in Thailand and have closed the kitchen today at 513 calories. Weighed in this morning at 65.5 kg, which is a loss of 0.6 kg in my first week of fasts. Aiming to lose 0.5 kg/week, so really pleased with that start.

Hi @Bottl and @Mangolassi I did something similar to you mango. Could kick myself now! Well done on your fast today. 👏 Today's closed at 502. I'm so glad I've done it today, as I'm surrounded by Christmas treats!!!

Welcome the newbies
I am kitchen closed on 560 but very hungry. Day 2 of b2b so hopefully I will stabilise my hunger over night

Nice to meet you all!
Kitchen closing at 486 tonight, saving some calories for tomorrow in case I struggle, today has been surprisingly smooth.

You’ve all done brilliantly today ! I’m closing at 913 calories.

Big wave ello to everyone. End of day 1 of my B2B with 615. Not too bad, just forgot how cold I get across the day. Must remember to get up and walk around more often. Gonne have a cup of herbal tea then early bed time. Maximise reading / minimise temptation to wonder back into the kitchen!!

Hello everyone 👋
Welcome to all the newbies and returners.
First FD of the year today (just ignored last week). Closing very near to 500, next day planned for Friday.
I weighed myself and have put on nearly 2kgs over Christmas, which is not as much as expected. But is a lot of November and Decembers hard work undone. Ooops.

I bought myself some PT sessions for January to get less intimidated of lifting weights. First session tomorrow morning, wish me luck!

Hi guys 👋🏼 FD yesterday - was at about 950 calories. Not perfect but I’m trying to be chilled and think any calorie deficit is good. I was also MAJORLY hungover yesterday so amazed I didn’t faceplant toast or something.

Normal day today, but still trying to keep low. I’ve lost 5lbs since NYD. I know a lot of they was fast weight iyswim. So if I can lose 1-2lbs a week from
This week I’d be so happy!

Well done everyone, we can do this!!

Day 2 of b2b for me, not feeling too bad (hungry) today. Yesterday I had most of my calories at lunch time and only had a large cup of Earl Grey at dinner time and felt fine. Might try the same again today.
How does everyone distribute their calories on FDs? I waste a lot of calories on milky coffees throughout the day (just can't take to black coffee!!) so don't really have enough calories left for more than one meal.

@EatYourFive - im the same with tea ! I tend to drink black coffee in the morning, then switch to tea in the afternoon. I’m thinking of buying a small carton of skimmed milk just for my teas (kids drink full fat milk so we normally just have that in the house).

@incognitodorrito I have bought skimmed milk in the past for my FDs and it does help a bit. Keep forgetting to buy it though though and hate going to the supermarket on FDs and the local cornershop never has any skimmed milk. I drink my tea black so might just try and replace some of the coffees with tea. Can't have tea without sugar though..

Day 2 of my b2b. I was STARVING yesterday but feel a bit better today. Work looks like it's going to be very busy so hopefully it will go in a flash.
So excited we have got lots of new joiners

@EatYourFive I have one very large cup of tea in the morning, then try and have lemon and ginger tea x That works well, I make it in my travel flask x

I've still not had anything to eat after yesterday, and am feeling surprisingly good!

I do similar, 1 cup of proper tea and then ginger/ mint/ green for the rest of the day.

Can I ask what you all do on NFDs? Do you calorie count?

And it seems like a few of you are B2B fasting? I don't think I could manage that, but interested in why- did you plateau on non-consecutive day fasts, or is there another reason?

Good luck all fasters today!

Re why I B2B, that's where I ended up last time. I think partly to get it out of the way, and as I'm usually not hungry in the morning anyway, I'd find I was half way through the day after fasting before I needed to eat so it made sense to push through. 650 calories at dinner (minus milk intake for white coffee) meant very normal meals as opposed to when I was just working with 500.

But things were different last time and I was going into the office, and B2B also worked with my schedule. I'm not sure this time around that it's the best option. The B2B doesn't worry me too much. I'm more worried about misbehaving on NFD if I have 5 in a row. But I'll give it a few weeks and see. Maybe I'll calorie count my NFDs for a week or two on MFP so I can't hide from my poor behaviour.