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!

Hello all. Can I ask about caloric deficit? I am seeing between 2,300 and 3,200 deficit per week. Is that about “right”? I’ve plateaued this week, 7 weeks into 5:2, so just taking stock and checking in.

If it matters, I’m 5’8” and 157lbs. Have lost about half a stone so far, aiming for another 6-7lbs.

Please may I join you all?

I started my own thread as I couldn't see the end of threads on the app

Ditched the app, back on the Web

I have 10kg to lose

I have just returned to work.after a five year break and the long shifts plus I think stress of the change has meant I've been comfort eating

Today is my first day.

Welcome @veryactually! Ask any questions you like

@alltalknobaby we're almost height and weight twins I aim to keep non FD week days to c.2000 and avoid too much wine most weekends and often skip breakfast or supper to keep my cals down but I'm VERY lax about my counting on non-fd tbh. That's the joy of this way of life for me...

@harriethoyle thanks for the welcome. And apologies I had meant to join fast 800. Failing eyesight...

Wishing you all well 😑

Hello! I'm on keto/fast 800. I've lost 5lbs in a week (woo!) but no inches. Is this because it's all water weight?!

@harriethoyle That’s interesting! I almost always skip NFD breakfast too, to keep my cals down. I have been rigidly sticking to my TDEE (1770) on NFDs, even a few hundred below, but doing the “new” FD limit which is 800. I’ve tried 500 before and just found it too hard. I would like to get to a point where I don’t count on NFDs but I don’t feel disciplined enough yet. Do you find you’re losing regularly?

I'm about a year and half into this WOL @alltalknobaby so I'm pretty close to maintenance now but last year when I was actively losing, I dropped 9kg and am now 26 lb down from my heaviest... so it definitely works!

Also if you do a back to back (b2b on here) you get 650 a day which might suit you

morning everyone, hope you all had good weekends

So my first week last week and I didn't manage to fast 2 days (was off with DS on the Friday and it ended up being too tricky) but I did manage to go all day with just coffee/tea until we had guests both nights over the weekend. Weigh in this morning and 3lbs off, so under the circumstances I'm pretty happy with that.

Aiming to do much better this week, fasting tomorrow and Friday as me and DH have a rare night out on Saturday.

Welcome very and well done on your loss advice

I can feel TOTM on its way, gah, just what I need today

TOTM is a real party pooper when you're trying to lose weight!

I'm planning to do b2b Thursday and Friday this week but imagine it will be another maintain as had a meal out on Saturday and DD's bday today and mine tomorrow.....it's obviously against the law to abstain from cake on your birthday 🙂

happy birthday bacon of course you have to have cake today
enjoy your day

Happy Birthday bacon 🍾 🎂

Have a special day

I hope you don't mind me sticking around after all, as the fast 800 is virtually a FD for me.

Congratulations on all of your weight loss. Inspiring

This is my second b2b FD

I hope you are all doing well

Thanks all!
Lots of yummy stuff was consumed yesterday with not a vegetable in sight.
Will probably be much of the same today.
Back on it Thursday 👊🏻

Belated happy birthday @BaconAndAvocado!

Anyone with me today? Day one of b2b...

Thanks harriethoyle
Doing first b2b tomorrow. Got a feeling it's going to be hard.....

You'll be grand - don't forget you get 1300 calories for the two days!

Ham and cheese omelette for 336 lunch and ham sandwich for airport tea later...

harriethoyle
Airport you say.....Are you heading off somewhere gorgeous?

@BaconAndAvocado no just off to my husband's for the second half of the week, we go between two countries because of the DSD. Sadly nothing glamorous!

Kitchen closing on 659...day 2 tomorrow!

Kitchen closing on 538 - how did you get on @BaconAndAvocado?

Hmm, not great. Finished on 685.
Too many birthday chocs lying around

Will hopefully do better tomorrow.
Well done on 538 harriethoyle 😳

@BaconAndAvocado don't forget that you get 1300 for b2b combined days so really you're almost bang on 650!

harriethoyle
I didn't remember that!!
Thanks 🙏🏻

So I'm back within a kilo of my usual maintenance weight and only 2 kg from my oh my gosh I feel skinny weight...! so that's great. Will only be drinking today and tomorrow this weekend as I'm driving on Sunday so that will give me a boost - going to b2b M/T and mini on Weds I think to try and creep down a bit further. We're hoping to go on hols in Sept and it would be fab to slink onto the plane...