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!

@Mangolassi I try and continue to be sensible (i.e. not take the packet of biscuits to my study when I go and make a brew ) but I don't beat myself up if I have a bit of a blowout.

I am mainly fasting so my stomach shrinks a bit - as in, not how it looks, but I have just eaten so much over the last 6 months I need it to not expect all of the food all of the time. Already, I'm finding when I have something that is high in calorie, I'm not as likely to eat as much. My portion sizes have already gone down a bit. What about you, what are you doing?

So when I'm trying to lose (like post Christmas ), I b2b Mon and Tues as I have long work days and I find it easier and then calorie count to 250 under my TDEE two other days and then free food weekends.

When I am trying to maintain I'm going to b2b and shouldn't need to calorie count.

I'm slightly overweight so have ~5 kg to lose to start with. I started doing b2b in November, inspired by @absolutelyknackeredcow and @harriethoyle, and for some reason I find it a lot easier than doing two nonconsecutive days and it seems to work better too. I usually do my b2b days on Monday and Tuesday, and then perhaps a mini FD or reduced calorie day on Thursdays. I don't count calories any other days but try and eat sensibly. I do have wine and treats at weekends, alobg with the odd takeaway, but try not to overdo it, this mainly applies to cheese and chocolate!

Kitchen closing at 530 today, pleased with that.

Thanks for the nice message @EatYourFive !

I'm starving today ! Can't wait til breakfast tomorrow. I'm kitchen closed on 650

Which site would those who’ve measured their TDEE recommend ? I’m tracking my food with MyFitnessPal. Closing kitchen at 654 today. @EatYourFive - I’d like to loose the same amount, i just want to fit into all my pre covid summer clothes and not have to buy anything new to wear !

Well done @absolutelyknackeredcow - I just made DH go to the supermarket to get me some nice sourdough for breakfast, can't wait!

@incognitodorrito I have similar aspirations, I started a new job at the beginning of the first lockdown and before I started I bought some new office clothes which, thanks to the covid pounds, have never been worn and I now can't fit into.

@EatYourFive I'm currently eating and skiing my way round Austria so you can inspire me right back next week when I'm fasting again 😂😂😂

Kitchen closed at 540 and B2b done. Snapped at dh after he offered to get my a glass of wine after the kids had gone up to bed. This was after I'd already turned down a lunch out as a treat, digestives, and chunk of chocolate the kids were having post tea, each time with a polite 'no thank you, I'm fasting.' have a feeling it's a refrain I'll be repeating a lot until he internalises the info

A maintain here - which after a very eating weekend I'm happy with. Going to go hard this week on non fasting days so I can shift the final 3lbs from Xmas and back to target weight

@harriethoyle sounds amazing, hope you are having a wonderful time! I used to do some skiing when younger but it's been almost 20 years now so not sure I would sign up for it now. Would happily have some fondue and wine though!

Well done @killingEvenings! So easy to get snappy with hubbies/kids when you're starving even if they mean well!

I don't think I will skip dinners again on FDs, it wasn't too difficult at the time but this morning I felt really nauseous and lightheaded when I woke up, felt better after eating and drinking but still.

Weight down 2 kg since Wednesday morning last week (did b2b on Wednesday and Thursday last week), I know it's mostly fluids and shouldn't really weigh myself right after a b2b but it does make you feel better!

To be fair to me, I think if you have to repeat something 4 times in a span of as many hours (full grown adult no less), the person ignoring you deserves a verbal hiding!!

Weighed in on Monday morning at 13st 4, so a whole 1lb down this week, but happy enough with that as it was my son’s birthday at the weekend and there was definitely cake involved 😂 fast day Monday with no problems (yummy M&S cannelloni for dinner), next one tomorrow. I had a bad day yesterday with a lot of popcorn at the cinema, so having a nice lunch with just fruit today to make up for it. Finding fasting at work pretty easy so Mon and Thurs working for me at the moment!

Thanks all for the thoughts about b2b and non-fast days. Monday and Thursday are my longest work days so they make sense as fast days for me.

NFD - not sure yet how to do this. My TDEE at current weight would be about 1600 calories but at target weight would be 1300 (am a shortarse, my target would put me at a 'normal' BMI). Currently aiming for 1300 and doing ok so far, but also doing dry January so it might get harder in Feb! Maybe 1300 most days and 1600 one weekend day?

@KillingEvenings well done for not caving, despite all the temptation :)
@harriethoyle I'd be better at the aprés- than the ski at this point, but hope you're enjoying it - just a holiday sounds fab

@EatYourFive, @GinGinItsAWonderfulThing I like the idea of just being sensible on NFDs, but my 'normal' eating got me here, so some retraining to do first.

Congrats on all the losses and maintains today!

Hi everyone, well done to all those who fasted today. I did my second fast today. Kitchen's closed at 518. I did well considering I've come on my period, and had some chocolate!

Because I've been so busy today, I haven't been very hungry. So I've made it my third fast day. Kitchen closed at 491.

Hi all,

Nice to meet you. I’m trying again with 5:2 after doing it a few years ago. I found it really affected my mood last time (I have bipolar disorder) but I’m hoping I’m stable enough to try it again. My meds are much better then they were before.

My BMI is about 30.7 so my first aim is to get into the ‘overweight’ range rather then obese.

Couple of questions. I’ve calculated my TDEE and it is really quite high (2800). Think that’s because I exercise a lot (running and CrossFit) and i’m 6ft tall. A quarter of that is 700 calories; should I stick to that rather then the 500 meant for women?

I think one of my fast days will be when I am at work and not exercising but I won’t be able to avoid fasting on at least one of my exercise days. Will I be okay to stick at my normal fasting level or will it make me feel ill?

Thanks for any wisdom x

My fasting friends, I'm back! I'm DREADING getting on the scales tomorrow 😬 the idea that skiing is an active holiday on which you won't put any weight on is bollocks I'm doing 3 days in a row this week, 650 per day with rollover if less on one day (like normal b2b) and a mini on Thursday because I HAVE to get back into the groove!

@upanddownandupanddown there are some FD train of thoughts which think you can have up to 800 calories a day... why don't you try that to start with and see how you get on? Good luck!

Welcome @upanddownandupanddown and welcome back @harriethoyle, hope you had a lovely time!

B2B starting today and my weight is officially down 1.9 kg since I restarted just under two weeks ago. I'm very pleased with that as my weekend included some wine and an Indian takeaway amongst other things! In my effort to be sensible I only chose vegetarian options, hopefully that made a difference to the total calorie intake.

Hi @harriethoyle hope you had a lovely time. I'm with you on active days / holidays - they make me so hungry that I just want to eat all the time !!!

On day 1 of a b2b. Want to see if I can shift a bit more of the Christmas flab

Who is with me ?

4kg on in a week. A new record! Austrian food is DELICIOUS but it's so rich... hopefully today's FD will get a bit off...

Hahah - that is so impressive @harriethoyle

I think @absolutelyknackeredcow it's what comes of eating a diet consisting almost entirely of bacon, fried potatoes, fried onions, and cheese. Oh and a cuisine in which a fried egg is an acceptable garnish...!! Who wants parsley?!

@harriethoyle very impressive! I'm sure it will all come off just a quickly as it was gained!

Oh I love Austrian food... ! Am going to try two consecutive FDs as ever went way overboard on the calorie front over the weekend.