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.

Uch it's too wee 🙁

@Hanswurst you're welcome - the more the merrier!

The electrolytes are called Zero, I got them on Amazon. They are kind of fruity, but with a hint of salt. I got used to the taste pretty quickly. The jury is out on whether they spike insulin, personally I don't think they do for me, I don't think they are sweet enough (I have a VERY sweet tooth!).

I'm glad you got Cronometer - it's an absolute goldmine of information. It's the reason I am no longer iron and vitamin D deficient.

You definitely sound ready and you will feel so much better in a few days. Let me know how you are getting on :)

Day 12 (yesterday) Food
I ate pretty much the same as I have been, but I totally indulged my chocolate-brain and had 50g dark chocolate, and loved it :) This brought my calories to around 1200. An Options hot chocolate usually cuts it, but sometimes it doesn't - hey, I am human!

Day 13 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 = 154.8lb
Day 14 =
Day 15 =
Day 16 =
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

• I am almost into the 10 stones, just need to shake off that wee 0.8lb!

Unheard of...
My period is due on Thursday and my stomach is flat as a pancake!!

Day 13 Food
400ml soya milk
200g celery + 100g carrots + 150g hummus
Vegetable stir fry + vegetarian bolognese
1x Options hot chocolate

= 799

TRE
12hr fast

Feelings
I realised today that my 'gummy' supplements were making me hungrier than before I took them! So that's the main point for today - no gummy vitamins until after food. Otherwise I felt OK, had a walk at lunchtime involving a couple of steep hills and felt pretty strong.

Day 14 Weight Log
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 = 154.8lb
Day 14 = 155.6lb
Day 15 =
Day 16 =
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

Feelings
So here we are at the end of the minimum recommended duration for Fast 800 Phase 1 = 2 weeks. I've gained a pound in two days apparently, today is the first day of my period so I'm not buying it ;)
I definitely need to keep going as I have way more weight to lose.

No TRE today, I had milk in my coffee this morning as I felt wabbit. Playing the next week by ear in terms of TRE as my periods can be horrendous and I need to function at work. Should still manage the calorie restriction though.

Hope all my fellow F800-ers are doing well! Let me know how you are getting on :)

Day 14 Food
600ml soya milk
200g mixed veg + 200g brussels + 200g sweet potato + 100g reduced fat hummus

= 652kcal

• not very exciting I know. I didn't feel like lunch and was feeling lazy when I got home, so. Will maybe have some dark chocolate later. I think I was disappointed that I didn't fast today.

Hi @silvershell
Day 1 for me today!
My book arrived on Monday and I spent the past two days reading it. Even though I’ve read his previous book before I still found it really interesting. The health benefits seem to be absolutely astounding, so I am quite excited about starting this journey. It seems like so much more than “just” weight loss, I can’t wait to see what else it might do for me!
I’ve been in work all day (I’m working shifts alongside studying), so I think that’s helped in a way, as I was busy until 11ish. At that point everyone had a coffee, and that’s when I “broke” my fast and had one too, and no way could I have it black. I had planned on 16 hrs of fasting, managed 14 in the end so that wasn’t too bad I guess.
I had lunch at 1pm - eggs, spinach and Alpro yoghurt and a little tin of flavoured tuna, and then some lentil soup, steamed Kale and sliced red pepper when I got home at 8pm. I felt ok all day, but feeling quite hungry now. It’s no huge deal, as in: it doesn’t bother me too much, I’m just aware of the sensation, if that makes sense.

Some things that surprised me today were:
I didn’t struggle too much with caffeine withdrawals this morning, when I actually anticipated that this would be the hardest part. But I had a green tea instead and that seemed to at least ward off the headaches I get when I don’t have my morning coffee.
I managed to drink about 3.5 litres in herbal
tea and water today and my skin already looks so much better for it!
Cronometer was an eye-opener, as I realised that I must suffer from chronic iron deficiency. I only achieved about 22% of my recommended dose, so no wonder I feel so washed out a lot of the time! Same with Folate and a few other trace elements. That really surprised me, as I always felt my diet was so healthy!

I’m studying/revising for my finals tomorrow, so I will see how I get on. I have previously really struggled with overeating while I’m studying, so I’m hoping that tomorrow won’t be too hard.

I was surprised to see you had “gained” a lbs today, until I saw you’re on your period. Hormones do funny things to us, don’t they?!
I would say try not to beat yourself up over not fasting. I also get horrendous periods and on those days I know I’ll have to do whatever gets me through! You stuck to <800kcal, which is brilliant! And two weeks down! Wow!
How do you feel about it all by now? Do you think you will be able to stick with it until you have lost all the weight?

@Hanswurst high five Day 1 - done :)

With regards to your Cronometer readings, bear in mind that they are only reflective of your 800 kcal just now. It is really difficult to hit your RDAs on 800kcal per week, which is why this phase has to be temporary and as short as possible. Just eat the highest quality real foods that you can. Getting plenty raw (like salad) is also good as the nutrient content is higher in raw foods.
If you think you are deficient in anything please get a blood test. The only reason I manage my own supplementation at this point is because I have cycled in and out of the same deficiencies for years, so I know what would be prescribed to me and can follow this. For first time deficiencies or suspected deficiencies you really want that blood test and advice from your GP :)

You made good choices today though, there is iron in both tuna and lentils. They are usually staples for me :) Another way I boost my iron is through VERY dark chocolate eg 90%. If you can manage that, it really makes a difference. Plug it into Cronometer and have a look. If you are eating fish mackerel and salmon and jam-packed full of minerals. Aldi does fresh packs of mackerel for a good price (if you are only having one fillet per day). Salmon is just pricey everywhere, but has a similar nutritional profile.

That's good you felt OK and managed with green tea. I also find it hard going without milk in coffee. And while I am kind of used to it, I look forward more that coffee with milk than I do lunch most days lol

RE tomorrow, planning your food in advance may help. But I mean a total plan, Buy it all, and enter it all into Cronometer before you start the day, then there are no decisions to make and you can focus on your finals. Good luck btw :) Oh and please tell me you are over 18?? I don't think this WOE is recommended for under 18s.

My weight always goes up and down and up and down 1-2lbs while on the way down. so I am not worried about it. I feel OK, thank you. Oh yes, I'll stick with it for sure. I've never been an all-day eater, and never a huge fan of breakfast, so fasting-based WOE suits me. It might be tricky working out my maintenance calories when I move to the permanent 5/2 or 6/1. I'm a few years older than the last time I lived the fasting lifestyle, so things may have changed. But I'll cross that bridge when I come to it.

Day 15 Weight Log
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 = 154.8lb 👆
Day 14 = 155.6lb 👇
Day 15 = 155.4lb 👇
Day 16 =
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

• I added wee hands to illustrate the motion of the weight :)

Thank you @silvershell :)
Your reply made me laugh. Just to reassure you, I am most definitely over 18: I’m turning 43 next week! I took up a senior role in my organisation last year and that required me to do my masters, so I’ve gone back to uni for the first time in 20th years.
I hear you re meal planning and I will definitely do that! I’m more worried that obsessing about food will distract me. This is what it has been like this year: I would sit down to study or write an assignment, and as soon as I started I would obsessed about eating some crisps or a piece of toast, until the thought was so all-consuming it felt like I HAD to have it because I just couldn’t focus. Afterwards, I would have peace for an hour or two, until the cycle started again. So I’m a bit worried about feeling like this today.
Thanks for the advice re supplements. I think what stood out to me was that I have eaten all the iron-rich food I would normally eat, like lentils, fish, etc. my weight gain didn’t so much come from eating fast food for my main meals, but from over-eating and snacking, if that makes sense. So my guess was that even though Cronometer only reflected my trace-elements on 800kcal a day, my normal day prior to this was unlikely to contain much more iron, although I might be wrong! I’m just taking an over-the-counter iron ant VB12 supplement now, and I’ll see how I feel with that.
Thank you for the iron-rich food recommendations, really surprised at the dark chocolate!

Glad to hear you have lost again. I know it will always fluctuate, but it’s still nicer to see the scales going in the “right” direction!

Woke up feeling hungry still, although I slept amazing! So just having my green tea and will try and wait for at least 11ish before my coffee.

@Hanswurst OH I see - sorry!

That's good you had a good sleep. I try to remind myself that empty is not necessarily hungry. Sometimes it is, and if it is we should probably just eat something.

It may be what you are eating during those times that's causing the problem. Sugary and/or carby can make us hungrier. Maybe nuts and/or high fibre fruit would be good for the brain juice?

Yeah, the fluctuations are a drag, but I'm willing to moan about anything just now thanks to TOM lol

Hope today went well, I've got everything crossed for you.

Day 15 Food
400ml soya milk
200g carrots + 100g baby plum tomatoes + 100g hummus
3x smoked basa fillets + 1x tablespoon pesto
100g strawberries

= 876

Feelings
Grrrrr. Bleeding like a stuck pig, sore and bloaty (eating my words now!). And TRE was only 11hrs :/
Hopefully tomorrow will be better.

Day 16 Weight Log
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 = 154.8lb 👆
Day 14 = 155.6lb 👆
Day 15 = 155.4lb 👇
Day 16 = 154.2 😃👇 BF = 31% / BMI = 23.6
Day 17 =
Day 18 =
Day 19 =
Day 20 =
Day 21 =

That's half a stone gone in 6 weeks, 4lbs of that in the last 15 days on F800. Pretty motivating!
0.2lbs to lose to get into the 10 stones :)
TRE - Been clean fasting since 9.30pm last night, still have TOM, so will just push it as far as is sensible in terms of how I feel at work.

Oh wow! That’s absolutely amazing. Well done! And look at that weight loss between yesterday and today! Great that all of it is paying off. And it occurred to me today that as you are also doing resistance exercises, your actual loss in inches is probably even better? I can never be bothered to measure myself regularly, but it’s good to know that you are slowly firming up too.
I stuck to the plan yesterday and pretty much ate the same as the day before, but left enough calories to have a few almonds after dinner, and that kept the hunger pangs and headache just before bed in check, so I will try and do that regularly now.
I didn’t end up revising at all yesterday, just kept busy pottering about… so the jury is still out on how it will affect me when I have to sit down and study for hours on end!
I am really amazed that my energy levels haven’t dropped at all, I’m feeling really good in myself. Didn’t sleep well last night, but that was because for the first time in months I did some exercises with mi barbell and resistance band, so I’m aching all over and woke up every time I turned over in bed haha!
Hope it’s a good day for you and anyone that might be lurking! And I hope TOM symptoms are on the way out!

Day 16 Food
600ml soya milk
3x Basa fillets + 400g broccoli + 60ml teriyaki marinade
1x Options hot chocolate
25g dark chocolate

= 724

Feelings
Quite energetic today. Fasting window was 14 hrs, broken with milk in my coffee.
Skipped lunch again, and bulked out dinner - I prefer eating solid food in a smaller window. TOM kicked hell out of me today, so been a bit grrrrrrr all day.

@Hanswurst go you with the strenght and resistance training, but don't injure yourself! Maybe best to start with small sessions if you haven't done it for a while. I was going to measure myself in inches, but I couldn't find my spare tape measure, the only one I have is taped to my workbench and I need it there for making jewellery!

Thank you for your encouragement! I'm surprised the weight is coming off so quickly despite being at an albeit high, "normal" weight. I'm pretty sure it is the fasting windows which make this possible.

That's great that your plan is developing and becoming more personal to you. It's important that it fits with our needs otherwise its not sustainable, even in the short term. I am learning more this time around as well. When I did 5:2 before I "dirty" fasted, but I read Gin Stephens a few weeks ago who recommended the "clean" fast as more effective, and I have to agree. It's especially good for managing hunger feelings and improving sleep IME.

Wishing you another great day :)

Day 17 Weight Log
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 = 154.8lb 👆
Day 14 = 155.6lb 👆
Day 15 = 155.4lb 👇
Day 16 = 154.2 😃👇 BF = 31% / BMI = 23.6
Day 17 = 154.0lbs 👇BF = 30.9%
Day 18 =
Day 19 =
Day 20 =
Day 21 =

OK, I can't stop thinking of the song Down Down by Status Quo (parents were fans!)

Day 17 Food
650ml soya milk
300g basa fillets + 350g mixed veg + 1tbsp pesto
25g dark chocolate

= 758kcal

May have a brandy later.

Feelings
Today I was hungry. I think I ended my fast too early. I wanted comfort as TOM was really painful, so I wanted milk in my coffee/tea. Only fasted 12hrs. I skipped lunch again and had an extra fish fillet at dinner.

Day 18 Weight Log - with Photo Evidence :)
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 = 154.8lb 👆
Day 14 = 155.6lb 👆
Day 15 = 155.4lb 👇
Day 16 = 154.2 😃👇 BF = 31% / BMI = 23.6
Day 17 = 154.0lbs 👇BF = 30.9%
Day 18 = 152.8lb 😀👇BF = 30.7% BMI = 23.4
Day 19 =
Day 20 =
Day 21 =

I am now in the 10 stones!! 152.8lbs = 10st 12 😊
That's 5.8lbs since the start of F800 18 days ago and nearly 2% BF.
See photos for proof!

Goals Log
Goal 1: Get out of the 160s (lbs) - done!
Goal 2: Get out of the 150s - 2.8lbs to go!
Goal 3: Get out of the 140s
Goal 4: Get out of the 130s

New Goals Log
Goal 1: Get out of the 160s (lbs) - done!
Goal 2: Get into the 10 stones (153lbs) - done!
Goal 3: Get out of the 150s - 2.8lbs to go!
Goal 4: Get into the 9 stones (139lbs)
Goal 5: Get out of the 130s

Height
I remeasured myself and I am actually 68.5 inches which converts to exactly 5ft 8, so I am taller than I thought!

Height
And just to double-check, asked my partner to help measure me in cm and I got 173cm which is 5ft 8.1. So that's that then, I am 5ft 8.

The Fast 800 Vanilla Protein Shake
So my next challenge arrived today. As a non-dairy vegetarian who hates tofu, barely tolerates eggs and eats fish a few times a week, I am always worried about my protein intake. I would usually increase it with nuts and chickpeas, but they would take my calories on Phase 1 too high, so I decided to buy The Fast 800 vanilla protein shake (116kcal for one serving).

I do not have a good relationship with protein shakes, I hate anything which tastes too artificial and I hate milkshakes (just a wee ray of sunshine at the dinner table aren't I lol). But, needs must. So I just made one, with water so it's not like a milkshake, and it's as I expected - YUK! But, I have said that about every protein shake I have ever tried, so it is not a reflection on this particular one. I can barely taste vanilla and it has this weird fake nutty aftertaste - no idea where this comes from since apparently the only ingredients are: pea protein isolate, natural vanilla flavouring, salt and stevia. On the upside, it's not too grainy.

I'll try to choke one down a few times a week. Maybe I need to look into other flavours. Does anyone have any recommendations?

Day 18 Food
600ml soya milk
The Fast 800 vanilla protein shake (30ml)
160g basa fish fillets + 300g broccoli + 10x brussel sprouts + 138g carrots + 1tbsp pesto
200g strawberries
25g dark chocolate

= 877