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.

Day 27 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 lb👇 BF = 31% / BMI = 23.6
Day 17 = 154.0lb 👇 BF = 30.9% BMI = 23.6
Day 18 = 152.8lb 👇 BF = 30.7% BMI = 23.4
Day 19 = 152.2lb 👇BF = 30.6% BMI = 23.3
Day 20 = 152.4lb 👆BF = 30.6% BMI = 23.4
New BMI formula from here
Day 21 = 151.6lb 👇BF = 30.5% BMI = 22.8
Day 22 = 151.8lb 👆BF = 30.5% BMI = 22.8
Day 23 = 151.8lb 🖐
Day 24 = 151.2lb 👇BF = 30.4% BMI = 22.7
Day 25 = 151.2lb 🖐
Day 26 = 151.6lb 👆
Day 27 = 150.8lb 👇BF = 30.3% BMI = 22.7
Day 28 =

One day until I have completed 4 weeks on F800 (with the occasional higher kcal day and clean fasts from 11hrs to 16hrs - usually around 13-14hrs) and I am almost in the 140s down from 158lbs :)
Tomorrow I will do a round up of my losses and start a new 4 week block.

I've decided I'm no longer posting what I eat every day, as I am pretty much eating the same things I have been eating the past 4 weeks. I will be logging my food still in Cronometer though and will post my daily calories.

Day 27 kcal = 911

Day 27 Clean Fast = 15hrs

Day 28 -- 4 Weeks on Fast 800 Stage 1 (1st round) --- 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 lb👇 BF = 31% / BMI = 23.6
Day 17 = 154.0lb 👇 BF = 30.9% BMI = 23.6
Day 18 = 152.8lb 👇 BF = 30.7% BMI = 23.4
Day 19 = 152.2lb 👇BF = 30.6% BMI = 23.3
Day 20 = 152.4lb 👆BF = 30.6% BMI = 23.4
* New BMI formula from here
Day 21 = 151.6lb 👇BF = 30.5% BMI = 22.8
Day 22 = 151.8lb 👆BF = 30.5% BMI = 22.8
Day 23 = 151.8lb 🖐
Day 24 = 151.2lb 👇BF = 30.4% BMI = 22.7
Day 25 = 151.2lb 🖐
Day 26 = 151.6lb 👆
Day 27 = 150.8lb 👇BF = 30.3% BMI = 22.7
Day 28 = 151.2lb 👆BF = 30.4% BMI = 22.7

Well, I was hoping to end this round on a loss, but hey ho, losses overall, so I guess that's OK.

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Total Losses in 4 Weeks
Weight: 158.6lbs to 151.2lbs = 7.4lbs lost
Body Fat: 31.8% to 30.4% = 1.4% lost
BMI (new formula): 23.9 to 22.7 = 1.2 lost

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For reference
I am a 40 year old female, 5ft 8, mother of 2 (adult) children.
For my height and age, my starting weight was classed as the higher end of "normal".

I don't follow an exercise program. I inconsistently use a resistance band on legs and arms. I work full-time and try to be on my feet as much I can and increase steps at work (I don't count). I go for long walks (a couple of hours) outside a few times a month.

I use Cronometer app to log my food daily which gives me my nutrient intakes as well as calories. I use a Renpho scale and app which gives me weight and other biometrics like body fat %. I use the new BMI formula (same one as NHS) which you can find here: New BMI Formula

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Tomorrow I start F800 Stage 1, Round 2, which is another 4 weeks of clean fasting 12-16hrs + 800kcal per day (although I think I am averaging more like 900). I could drop/replace the dark chocolate to meet 800, but I need the iron. Don't know, I'm losing anyway, I'll see how it goes.

Starting Stats for F800 Stage 1 Round 2
**
Weight: 151.2lbs or 10stone 8lbs or 68.58kg
Body Fat: 30.4%
BMI: 22.7

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 - 1.3lbs to go!
Goal 4: Get into the 9 stones (139lbs)
Goal 5: Get out of the 130s

Well done OP - very inspirational and reinforces the point that despite minor weight fluctuations and plateaus it's important to keep going as it does eventually shift.

I'm now at the start of week 4 and am down 7lbs. I have another 7 to go and I know it's going to be slow from here.

For info- I'm 56, post menopausal and a mature university student. I exercise - weight and cardio 3 times a week and walk as much as possible. My degree involves long shifts in hospital so I find I'm on my feet a lot and I really have to plan my food on these days. I did this WOE about 10 years ago and kept most of the weight off but over time a stone has crept on.
I do find however that the weight loss is slower in my 50s than my 40s even though I'm more active - oh well the joys of getting old 😂

Hi @silvershell ! I’m still here!!
What an amazing achievement. Absolutely fantastic. You have done so well sticking to it.
I have been very quiet as A) I had my birthday on the bank holiday weekend and everything was suspended! And B) my final exam will be next Monday, so I have been revising non-stop. Literally, between life-admin and revising/work I have not had a chance to come on mumsnet at all, so I haven’t followed your progress.
Bar the BH weekend and a couple of drinks the other night I have stuck to the fast800, which I’m really proud of as it’s been tough - planning meals, not eating while studying, etc. And I’ve gone from 67.4kg to 65.1kg (sorry, im
actually from the continent and still haven’t quite gotten to grips with lbs!).
A couple of days after my exam I will be traveling home for a visit, for just over a week, and I expect all my good work will be undone… but I don’t mind going back to phase 1 when I get back, especially as it worked so well for me. My clothes have all started to feel more comfortable again, which is such a relief. And my skin looks a lot better too, due to the amount of water I’m drinking and I guess the lack of carbs/sugar/alcohol.
I will be looking forward to seeing what phase 1 stage 2 brings for you! I think if I wasn’t going away, I would be moving into a modified 5:2 as of next week, with 5 days of 800kcal and TRE in the week, and a less rigid approach at the weekend, just to see if the weightloss continued. My goal is to hit around 63.0 kg and then maintain that while putting some muscle back on. But I will cross that bridge when the time comes!
Good luck for the next stage, I will be following even if I’m quiet!

@silverbeetle , your situation sounds a lot like mine (mature postgrad student in a clinical role with 12hour shifts) 😊

Good morning my fast friends, so good to hear from you both!

@silverbeetle thank you and wow, you are doing very well also. I lost the bulk of my weight by the 3rd week, very little change in the 4th. Well I don't think 7lbs in 3 weeks is slow!! It's amazing. The great thing about weight loss on F800 thought is that you can pretty much guarantee that the majority of it is fat and the TRE is the trick to keeping it off without depriving yourself of energy and nutrients :) We have found the golden ticket!

@Hanswurst you are also doing great! I was a mature student also while bringing up my youngest and working the last time I lost a lot of weight. It is very hard, so I commend you for your determination, but on the upside, it's hitting several birds with one stone, and when it's all over you will have many things to enjoy :) I think a modified 5/2 would be sensible considering your commitments. The weight loss ball is already rolling and you should be adapted to using fat for fuel now anyway, so as long as you are still managing at least a 12 hour fast, you should stay in that state whilst being able to eat more when your window is open. Let me know how you do! I may move into the next phase in 4 weeks, depends how the losses go. I'm becoming more interested in body fat and muscle mass % now really than weight, as it's a better indicator of health at normal weights. Enjoy your trip!

I hope you both continue to check in with me, I love hearing how you are getting on :)

F800 - Stage 1 - 1st Round of 4 Weeks Results
Weight: 158.6lbs to 151.2lbs = 7.4lbs lost
Body Fat: 31.8% to 30.4% = 1.4% lost
BMI (new formula): 23.9 to 22.7 = 1.2 lost

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
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Feelings
So I am starting my 2nd round of stage 1 with a loss :), but even better than the weight loss is the visceral fat loss. I have dropped another point down to 5, my organs will be doing a happy dance! Thank you fasting 😃

For reference, 1-6 = "good", 6-11 = "acceptable", 11-15 = "high" and 15+ = "excessive".

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
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TRE
My fasting window opened at 7.30pm last night.

Food yesterday = 1393kcal
I ate the biggest amount of calories I have since starting, although still below my TDEE. I believe in listening to your body and my body wanted extra nutrition.

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
Day 2 = 👆150.4lbs
Day 3 = 👇150lbs
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TRE yesterday = 14hrs
Food yesterday = 977kcal

Awesome progress, we’re back in a routine now so I’m hoping to start this week. Plan is TRE Mon-Friday with 2 800 calories days mixed in. Lighter touch Sat/Sunday but no over indulgence on those days.

@Hollyhead thank you! Nice to hear from you, and that sounds like a good plan :)
Let me know how you get on!

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
Day 2 = 👆150.4lbs
Day 3 = 👇150lbs
Day 4 = (didn't weigh - I was busy)
Day 5 = 👇149.4lbs (67.7kg) BF = 30% BMI = 22.5
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I am finally in the 140s :) So that means a goal post!

Goals Log
Goal 1: Get into the 150s (lbs) - done!
Goal 2: Get into the 10 stones (153lbs) - done!
Goal 3: Get into the 140s - done!
Goal 4: Get into the 9 stones (139lbs)
Goal 5: Get into the 120s

Well done silvershell.
I really like the way you've broken this into 4 week stages!

@TarasChoc thank you! I figured I would try make it easy for others to read as well in case they want to try it :)

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
Day 2 = 👆150.4lbs
Day 3 = 👇150lbs
Day 4 = (didn't weigh - I was busy)
Day 5 = 👇149.4lbs (67.7kg) BF = 30% BMI = 22.5
Day 6 = 👆149.6lbs
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TRE yesterday = 14hrs
Kcals = 1026

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
Day 2 = 👆150.4lbs
Day 3 = 👇150lbs
Day 4 = (didn't weigh - I was busy)
Day 5 = 👇149.4lbs (67.7kg) BF = 30% BMI = 22.5
Day 6 = 👆149.6lbs
Day 7 = 👇149.0lbs BF = 29.9% BMI = 22.4
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TRE yesterday = 15hrs
Kcals = 942

My weight loss seems to have slowed (1lb this week) although that may be because I have been eating more calories. I have had to eat earlier in the day due to taking painkillers for neck and shoulder pain, so this has increased my overall calories. But I'm still losing, so I can't complain I guess.

Body fat % is now in the 20s, so that's nice :)

F800 - Stage 1 - 2nd Round of 4 Weeks - Stats Log
Day 1 = 👇150lbs (10st 7lb/68kg) BF = 30.1% BMI = 22.6
Day 2 = 👆150.4lbs
Day 3 = 👇150lbs
Day 4 = (didn't weigh - I was busy)
Day 5 = 👇149.4lbs (67.7kg) BF = 30% BMI = 22.5
Day 6 = 👆149.6lbs
Day 7 = 👇149.0lbs BF = 29.9% BMI = 22.4
Day 8 = 👆149.4lbs
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TRE yesterday = 14hrs
Kcals = 1032

Looks like I'm going to go up and down the same lb for a bit. I suppose this may be my first plateau. Although my calories could be lower. Still struggling to not go over 800 when eating earlier in the day to take painkillers. 800 was no problem when not eating until 5-6pm. I'm considering formally moving to stage 2, rather than stressing over calories during pain management. I suppose I could go back to 800. I'll see how things are by Monday.

Morning @silvershell you are doing so well and even though you are bobbling around you still managed a 0.6lb overall loss which is awesome especially when you're on pain medication. It would be interesting to see if switching to 5:2 or 4:3 for a week would be more manageable and might give your body a chance to deal with everything else.

I've found a couple of things that really helps me especially when I'm on shift or feeling really hungry. The first is the humus and carrot sticks packs from M&S and pots of Supergreen Salad, fortunately hospital has an M&S in the building so I can grab one of those. Fairly cheap(ish) and only 150/160 cals and it stops me grabbing any carbs. The other is the Zero High5 electrolyte tablets (I know they contain some sweetners but it must be minimal and not a regular thing). I drop 1 tablet in a pint of water and drink that. It helps so much with energy levels and my overall mental state, which helps me maintain my determination to stay focused.

I'm now half way through week 5 and like you I've been bobbling around. One day my weight increased by 2lbs!! Then took about a week for that to come back off. No idea why? However also like you the overall trend is still down even if it is a bit slow and to date I've lost 9.4lb and feel so much more comfortable in my clothes.
Although my BMI is now 24.7, there's been no change to my BP but I think that's more because it's hereditary rather then lifestyle 🙄

@silverbeetle thank you for sharing your experience.

My problem is not that I don't know what to eat or electrolytes (been using Zero + vitamins since the start). I track my vitamins and minerals and I know I am good in that respect. Yes, some weight fluctuations are totally normal.
The problem is that my preferred pattern is to eat at night, but I can't take anti-inflammatories on an empty stomach, and my pain is worse in the morning. So it messes up the whole day.

I'm going to stay in stage 1 - not ready to admit defeat yet! I had 2 Skinny crackers yesterday with anti-inflammatories and my stomach was OK, so I don't need to eat as much as I have been. They only came in so 54 kcal the damage wasn't too bad.

Clean fasting should bring your BP down, even if it is hereditary. I have familial high cholesterol, which went even higher with a medication I had to take in the past (don't need it now). This was around 10 years ago. I brought my cholesterol down with the original 5/2 - eating 500kcal or less for 2 days per week. So stick with it - it's more important for us to get these health markers under control than it is to lose weight.