My Fast800 then 5:2 Journey

[silvershell]

Hello Everyone,

Thank you for everyone who has shared their journeys on the WOE, it has helped give me the confidence to get back into it after a year of not caring much (thanks SSRIs).
I had posted on another thread, but I think it would be better if I made my own for this journey. I'll repost what I posted for Day 1.

I did well on 5:2 a couple of years ago, but I had an episode of depression which led to medication that made me care less about what I was eating. I gained 1.5 stone in 2 years. I am 5'75 and at the higher end of healthy BMI for my height, but my body fat is 31.5%!!! Never in my life has it been that high. But I know its what I was shovelling in my mouth and possibly also a minor effect of the medication messing with insulin. I am now 3 weeks off the medication, so I'm ready to sort myself out!

I started Fast 800 today, and would love to be around others also in this WOE. I am doing the 16:8/800 calories for 2 weeks. Then dependant on weight loss, continue F800 or move to 5:2. Clean fasting with electrolytes. Oh, and I'm ovolacto-pescetarian (is that even a term??) - basically I am vegetarian, but eat eggs and fish :)

Day 1 (yesterday)

Food
250ml soya milk
Bowl of homemade lentil soup
250g salad
2 boiled eggs
1/2 an avocado
200g Soya yogurt with small amount of crushed walnuts
1 Cadburys highlights
= 808 cals
= 81.8g carbs

Fast window opened at 9pm-1pm.

Feelings
Even though my carbs were higher than recommended, I didn't actually feel hungry which is always nice. I need to have a look at reducing carbs though, as it may get harder when at work (yesterday was my day off).

Not sure when I will weight yet. I'd love to not weight for the 2 weeks, but I doubt I will manage that, I tend to weight daily or every few days.

Great job! It may not be water. I monitor my body fat, muscle mass and water levels, and in the first week my body fat decreased, muscle mass fairly stable (mild fluctuation), my body water level increased and my weight decreased.
With fasting + TRE you tend to lose actual fat because your body is given food-free time to regulate your insulin and use your body's reserves for energy.

Day 9 & 10

I'm staying on Fast 800 over the weekend, logging on Cronometer but not posting about food and weight. I'll resume on Sunday/Monday.

I made it to the weekend too surprisingly with no hiccups and 5lb loss as of this morning. I found the 16/8 fast relatively easy to do I think it must be that I am low carbs therefore craving are low too.

Now to get through my nemises The Weekend....

Hopefully I will be back on Monday to report sucess.

Do you do any exercise op?

Made mostly good choices last night and dessert was magnum ice creams - not exactly healthy but portion controlled and calorie calculated. I did have 2 glasses of wine but weight this morning is the same as yesterday so that’s good.

That's great @judgemenotnow and yes, lowering carbs does help regulate your insulin processes and adapts your body to using sources other than sugar (refined carbs) that you eat for fuel.
I'm crossing everything for you for a good weekend - remember, 8 hours is a pretty long time - you can do it!

@Endlesslypatient82 Sorry for the delay in replying, I was rock hunting yesterday! I'm am using resistance bands 5 days a week to maintain my muscle mass + making sure I am on my feet most of my day at work. I have the option to work sitting or standing in my job, so I choose standing most of the time, and I've been making little changes throughout the day that increase my steps (although not counting these). I don't drive, so most of my days include walking.
I don't do gyms (and it's never stopped me losing weight or toning up!).

@NeedAHoliday2021 well that was good, well done! I'm glad you got to have dessert and some wine without a problem - staying the same is a fine trade off for a nice time with friends :)

Day 10 (yesterday)

I was craving, no, CRAVING salmon. So we had salmon gnocchi with red pesto, asparagus and spring rolls for dinner and I thoroughly enjoyed it. My calories probably went to around 1200 in total, but that's OK, I needed the fats. Looking back over my food itemisation of the last week, I have been lowering my carbs and increasing my protein fairly successfully (slowly), but my fats are low on days I don't eat nuts. It's not easy to get enough fat on 800 calories, so I think my body will be thanking me for yesterday :)

Feelings
I was rock-hunting yesterday (I am a jewellery maker) and walked miles over uneven terrain for a good 2 hrs. My body felt amazing. I managed hills with much more ease than in the last few months. My legs didn't get sore after a certain time crouching or taking steep hills. Even my lungs functioned really well to support my breathing and muscles. All this from just under half a stone loss and a few days of resistance! Aren't bodies just amazing! If you give them what they need, they repay you with optimised movement, strength and ability!

For the last year on medication, I had forgotten how good and capable your body could feel, and I never want to lose that again. I fully appreciate that I had to prioritise my mental health and take the medication, sacrificing my body, but I'm so grateful I can now have health of mind and body. I also learned a lot during my episode of depression and I am confident that I can manage my mental health naturally now and never have to sacrifice my physical health for it again.
Yes, I am feeling pretty good today 😃

Yesterday I ate within my calories although part of that was wine at a friend’s birthday so now I’m 11st 6 - 7lbs off week one! I’m expecting next week to be slower but so long as it’s in the right direction I’m happy.

@silvershell that’s great you’re feeling the difference. I was amazed the impact that extra stone was having on my knees and how uncomfortable I was with increased thigh rub. All this is motivation to lose the weight. We can do this!

Weight Journey

OK, because the first phase of Fast 800 is a short one (2 - 12 weeks), I thought it would be helpful to list my weights over the weeks in one thread when I post about it. It'll help myself and anyone else doing this WOE to see the normal fluctuations but overall downward trend.

And let me say again - my initial weight loss was not "water weight", as I track my body water levels (Renpho scale & app) and they increased as my weight decreased. So let's forget that myth (along with "starvation mode" and "quick weight loss leads to quick weight gain"). I am happy to prove all these myths wrong in my journey!!

Also, I had already lost 4-5lbs before starting Fast 800 by doing TRE. So these weights are only from the start of Fast 800.

For reference my height is 5ft 7.5 (69 inches). My muscle mass is classed as "high". My body fat % is classed as "acceptable" at 31.3%, but I want to get it back into the "fitness" range of 21-25%.

Day 1 = 158.6lbs (11st 3)
Day 2 = 157.6lb
Day 3 = 157.2lb
Day 4 = 155.8lb
Day 5 = 155.4lb
Day 6 = 155.0lb
Day 7 = 156.6lb
Day 8 = 156.4lb
Day 9 = 155.8lb
Day 10 = 155.8lb
Day 11 = 155.6lb
Day 12 =
Day 13 =
Day 14 =
Day 15 =
Day 16 =
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

Sorry second question op

os your aim for this to be a way of life?

and a third! How do you balance with family? If you have children?

@NeedAHoliday2021 wow! That's amazing for week 1 high five 😃
Yes, there will be fast and slow, but we can imagine it like being on a boat on the sea heading back to shore. The boat rises and falls on the waves, but it's all part of the journey back to shore and in the end it gets there - and that's what matters!

Yes, the bloody thigh rub! That was a weird one for me. I don't recall having that before, probably because my weight has never been this high before. I'm happy to join you in losing the bloody thigh rub! I was at the stage of considering doing what my nana always did - coat the top of my thighs in talcum powder 😆

@Endlesslypatient82 You can ask me as many questions as you want, you are doing research into ways of eating and this is great! I am always happy to help if I can!

Yes, phase 2 or 3 will be a way of life for me again (as it was before my depressive episode). Phase 1 (800 kcal per day) is only until I lose the excess weight. I will then move to phase 2 - 5/2 (800 kcal 2 days per week) and see what my weight does. If I am still losing then I will move to 6/1 (800 kcal 1 day per week).

I want to continue to reap the health benefits of fasting without losing weight once I am at my desired weight. I know that I can roughly maintain 10st at 5ft 7.5 eating just under 2000 kcal per day. Fasting and eating raw/unprocessed/low carb can also reduce your weight set point, so I'll need to wait and see what happens with my weight when I get to phase 2. If I'm still losing on 6/1 then I will have to eat more on non-fast days to off-set it and still be able to keep one fast day per week.

@Endlesslypatient82 In answer to your question about family, my children are pretty much grown up, so I only have to worry about myself at meal times, unless my partner is over. But I did the old 5/2 (500kcal 2 days per week) while my youngest was still at home. I didn't find it difficult. We ate pretty much the same things - mostly unprocessed, with good protein, fats, carbs and vegetables. But I would give him extra protein and fats because he was growing and I would reduce my carbs and bulk out on the vegetables/salad. Just small adjustments. I would explain to him that he needed more of certain things because he was growing, which is the truth. He's very active and healthy now, with good natural muscle tone, a healthy appetite and cycles everywhere.

Thanks for sharing your journey @silvershell !
I did the old-style 5:2 years and years ago and it worked ok-ish for me. Then, after years of maintaining my weight fairly well
through reasonably healthy eating and a lot of exercise I started putting on a lot of weight due to going back to uni to do a masters degree. After nearly a year of sitting on my arse and studying/stress eating carbs I’ve put on about 7kg on the scales, but it’s probably a lot more in inches due to loss of muscle tone. I feel so I healthy!
I have not long ago started WW online again, which I did for the first time many years ago. I’m struggling to stick to it, I don’t really like the new system - if I eat a kilo of vegetables I earn myself enough points to drink a bottle of wine a night (not exactly, but that’s what if fees like), and psychologically that just doesn’t work for me. Plus, when I looked into 5:2 the first time round, I really liked the additional health benefits of fasting.
My diet seems similar to you - I am a pescatarian, so veggie + fish, plus developed a lactose I tolerance a few years back, so no dairy either. So it has been really interesting to see your diet on a day-to-day basis.
I was wondering where I can find some more details - are there some easy to use websites you can recommend? I read the original 5:2 book,
so done really want to fork out on another one if I can help me. I seem to remember the original one being mostly chapters the health benefits of fasting (and I don’t need convincing), plus recipes which I could mostly not follow due to dietary restrictions.
But I do feel I need some more guidance, as you seem to limit eating your 800kcal to specific times of the days, plus counting your macros, none of which I did on the 5:2.
Also, the phases are intriguing, so you are following this until your weight loss goal and then not follow any restrictions, bar two or one day a week?
Thanks in advance!

Christ I really need to proof-read before posting. Apologies for the typos!

Hmm ok. I’ve had a little Google and it seems you have to subscribe to the website to get all the info, which is £99 for 3 months. That’s waaaay more than what I’m prepared to spend (or can afford) right now.
So had a look at the book, and some of the reviews state that the new “Fast 800” book is like an ad for the website, with lots of statements like “if you want to know more about this, have a look on my website”, which as I said requires a subscription.
I’m in two minds now, considering either buying the book and hoping that it contains enough info, or subscribing to the website for the 7-day free trial to get the relevant information, and then cancelling it.
Any suggestions what would be the best way to get started gratefully received!

@Hanswurst Hi! Welcome to the journey :)

I have only ever bought the books - the first one and I recently bought the Fast 800. I really don't know what the website or subscription adds other than support forums. But you can get that here or on other free discussion forums?!

TBH I haven't even finished the Fast 800 book and things are going well. You may be like me because you have done it before.

The concept is very similar between 5:2 and Fast 800. Phase 1 of Fast 800 you eat 800 kcal per day for 2-12 weeks (your choice how long). Then phase 2 is moving to 5:2, but instead of 500 kcal on fast days, you have 800. MM found 800 kcal to have the same health benefits and resulting in the same weight loss as 500. He recommends TRE as well - at least 12 hours fasting between eating windows. Again you can adjust this to your needs.

I'm not sure if I am religious to the Fast 800, but here is my program based on it:

I'm on phase 1, so 800 kcal per day. I think I am on Day 11. TRE = between 12-16hrs fasting. I aim for 16hrs as I feel better with this, but that's just me.
I'll move to phase 2 - 5:2 - when I am happy with how much weight I have lost. No idea how long this will take, but it's not going to be 2 weeks. Probably more like 8wks.

On Phase 2 I'll have to see what my weight does with the 5:2. If I am still losing I will either eat more on my non-fast days, or try 6/1. But I will be fasting at least 1 day per week for life for the health benefits.

One of the best tips I can give you is to sip electrolytes throughout your fast days and use Cronometer (its a free app) to keep an eye on your macros, minerals and vitamins, so you can supplement where necessary. It's not necessary to feel rubbish! I feel great! And if I feel a bit hungrier (eg running about daft all day at work), then I just eat an extra 100-200 kcal on that day. But I really haven't had to do that often, the TRE resets your insulin levels, which reduces your appetite and primes your body for burning fat for fuel.

Good luck with whatever you decide to do. Let me know how you are getting on, and there is a whole Fasting / 5:2 forum on Mumsnet that you might find helpful too.

Day 11 Food (yesterday)

80g hummus + 100g carrots + 200g celery
400ml soya milk
170g salmon + 200g salad + 17g red pesto + 6x asparagus stalks
200g strawberries
1x Options hot chocolate

= 826kcal

Feelings
I'm a bit tired this morning, but other wise OK. Period is still pending and I wish it would just hurry up already.

TRE
I've been clean fasting since 2115 last night. Will break my fast around 11 with milk in coffee (=14hr fast).

Day 12 Fast 800 Weight Log Entry

Day 1 = 158.6lbs (11st 3) BF = 31.8% BMI = 24.3
Day 2 = 157.6lb
Day 3 = 157.2lb
Day 4 = 155.8lb
Day 5 = 155.4lb
Day 6 = 155.0lb
Day 7 = 156.6lb (2lbs loss)
Day 8 = 156.4lb
Day 9 = 155.8lb
Day 10 = 155.8lb
Day 11 = 155.6lb
Day 12 = 154.6 lb (4lbs loss) BF = 31.1% (0.7% loss) BMI = 23.7
Day 13 =
Day 14 =
Day 15 =
Day 16 =
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

Well, I didn't expect another lb off today! I'm no longer including weight lost before starting Fast 800, when I was just doing TRE, just to keep this journal simple for others who may only be interested in Fast 800.

Total loss in 12 days = 4lbs / 0.7% BF

Hi OP, thank you so much for your kind and helpful reply!
Glad to hear the book was all you needed - I agree re online support, I feel I can get all of that on here so don’t need an online subscription for that aspect.
I have ordered the book yesterday and it should be here today. I feel really ready to give this a go. I am hoping that doing the continuous fasting for a few weeks initially will help me get over my carbs cravings, essentially I will have to go cold turkey and I feel I need that right now. It’s definitely like an addiction, the more I eat the more I crave and I can really tell a difference in my skin and my belly-bloat these days
from all the processed carbs I consume. Same with my caffeine addiction!
I have also downloaded the app you recommended. I previously used MFP but you have to pay a subscription fee to get a breakdown of the macros & trace elements, so Cronometer is much better in that respect.
Can I ask you what electrolytes you take? Bulk seems to be offering a decent one, literally just electrolytes without any artificial flavourings and sweeteners - though I expect it won’t taste very nice!
Thanks again for letting us take part in your journey, I find it so helpful to read someone’s real-life experience of an eating plan.

Also: 4lbs weight loss in less than 2 weeks is amazing!

I'm thinking it might be quicker for me to just screenshot my weight app than list all my bits and pieces, but I'll keep doing the weight log, as its nice to see it going down 😊

So let's see if this works...