5:2 thread 98: If you're looking for Fast love... some Fast love is all that I've got on my mind! (Gotta get up to get down)

[harriethoyle]

Welcome to the continuing thread for those following 5:2 or other forms of IF (Intermittent Fasting) such as 4:3, ADF, etc.

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.

Jump in and say hello!

👌🏼

Mumlikeaboss what is OMAD please?

@felicityfortunate One Meal A Day! So daily fasts like the 16:8 method, but with a shorter eating window as you're only eating one meal. Can be anything between 20:4 to 23:1, eg.

On reflection I think I'm going to make today a "feast" day because I'm FINALLY feeling a bit more human so hopefully my appetite has returned! And I've eaten so little over the weekend and yesterday that I'd probably better not restrict at all today.

So will go for a NFD today and hopefully 🤞🏻 a full fast tomorrow if it cools down a bit 🤞🏻

Thank you
Enjoy your feast day

Kitchen closed at 550 calories yesterday (that included 3 nectarines!) and onto second day of B2b today.

Crikey, I'm hungry already 😂

🍑 🍑🍑 🧡🧡🧡

I've not been fasting, have covid and just not able to I think until I'm better

Not signing in today! Sunday was difficult enough in the heat, so I am crying off today. Not in the mood to eat much though.

Get well soon bad.

I hope you're better soon badlifeday

thewaythelightfalls
I'm looking forward to eating better/ more healthily on feasting days too

Wasn't planning on fasting today as not in the office, but plans have changed so I am signing in for a FD, but playing it by ear depending on the heat and how I feel. The office is cool and I have water, so doing OK so far. Tomorrow I'm at home but with a very busy day to keep me away from the biscuit tin, so I might try another FD or a mini, then back to proper fasting next week when I have two proper days in the office.

Thank h my goodness, marmite drink is a miracle

What is the marmite drink felicity, is it just hot water and marmite? A bit like Bovril?

Yes, just a heaped teaspoon of marmite and hot water
Really helped me through my lunch cravings
There's a loaf of bread in the bread maker and I'm almost delirious at the smell

Kitchen closed on 831, slightly high because of the free Calippo we got at Victoria station 😃 It was definitely needed, the journey home was nasty. Hope everyone has stayed safe today, here’s to cooler weather tomorrow 🤞🏻

Hi all!

I've done 5:2 in the past v successfully but after having my second child I just haven't managed to get into the swing of it for various reasons.

I wanted to ask - is marmite to help with electtoltyes? Would electrolyte powder do the same thing? Not sure I could take marmite.

Definitely need something to help regulate my appetite as well.. if there is such a thing..

I have marmite because I live it and it staves off hunger pangs
Probably has some sodium benefit too but as I understand it there are lots of products avoid for that

Well done Sydney
Fd completed
Can't wait to enjoy food tomorrow
I must try to not binge

@beststepforward IMO the best way to regulate your appetite is to do a Gin Stephens "clean" fast. So only have black coffee/tea or water during your fast - anything else, even if very low calorie, will likely make you more hungry not less!

If you're having 500 calories on your fast days, try to keep them to either one meal or two smaller meals rather than sprinkling them all throughout the day in tiny portions - again, if you're constantly taking in small amounts of calories it will probably just get your digestive system up and running and make you want more.

Basically you want your body to get used to being in the fasted state, and once it adjusts then it will happily flip over to burning fat during your fasts and you will get much less hunger. If you haven't done 5:2 or any other IF for a while, then you might struggle through the first few while you adjust to it again... Doing a rough 16:8 or similar 5 days a week will help you adjust quicker and hopefully make the 2 fast days easier too.

Not sure on the Marmite question!! I don't take electrolytes but I do just have a bit of salt every now and then if I'm feeling lightheaded or get a headache - it seems to help. Xx

Had a good feast day today 🤩 although actually only an 8.5-hour eating 'window'.

Going in for 40 hours full fast now until mid morning Thursday 👍🏻

Thanks - this is exactly what I used to do - nothing until 4pm where I had my 500 cals and then early to bed. It really worked for me.

But when I've tried it since having my second child, I just can't sustain it. I feel dizzy, weak, lightheaded etc. so thought maybe it's an electrolyte issue? I am anaemic but have been taking iron and my iron is better now that it's ever been (but still low).

I was very anaemic in the second pregnancy so maybe my body has just not recovered enough from that

I do also suffer from fibromyalgia and M.E (chronic fatigue syndrome) and although these have been in my life for years, the M.E has been particularly bad this past year. Since the covid jags to be precise

Sorry to hear you are struggling @beststepforward it sounds like your body has been through quite a bit in the last year or so.

When I started 5 2 I got into fasting by starting my fasts at about 2pm in the afternoon and then going on till 2pm the next day. It's a slightly shorter fast because you don't do two nights but its a very easy way to start. I'd do a week of that and then go onto full fasts the following week. And if I feel weak or dizzy or lightheaded I squeeze a bit of lime into a glass with salt, that seems to cure it somehow.

Sending get well soon vibes your way @Badlifeday