5:2 thread 99: The Fast and the not at all Furious but really very Charming and Supportive!

[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!

Enjoy your rich tea!!

I made jelly a couple of days ago and split it into 5 little pots. Each one has approx 40 cals each and is a great sugar hit for when I'm feeling weak. I don't like the 10cal pots or the ready made ones at all actually - not sure why

Well done @absolutelyknackeredcow

@Bottl sure a handful of cashews isn't the end of the world :)

Leftovers are great for fast days 👍🏻 don't have to cook from scratch, and often only have a small amount left so it's not too big a portion.

@mumlikeaboss no, I'm sure they wouldn't be - it's more about my lack of self control

Scales have gone in my favour this morning - 3lbs off 🎉

Hopefully I won't undo it all at my aunt's birthday party this afternoon but going to try 16:8 tomorrow for a bit of damage limitation.

Well done @Bottl! I whoosh on the scales makes it all worthwhile!

I had a fairly successful January - completed dry January, did 24 workouts and lost 7lbs. Eating is still all over the place though, with far too many days where I’m replacing meals with snacks (as in 4 bags of crisps and 2 bars of chocolate!). Not good.

I’m on my period just now and it feels like I’ve been eating everything in sight for the last few days, so I’m doing a b2b this weekend. Feels like I don’t have a choice, as if I don’t I will sabotage all my hard work in Jan!

@Onehappymam great results for January!! Congratulations 🎉

I'm finding I also snack instead of eating meals, particularly at lunchtime but in my case, that's an improvement on snacking plus a meal!!

Good luck with your b2b. I've been almost enjoying a weekend fast as Saturday & Sunday are when I'm likely to blow any calorie deficit.

Today has been the first FD in a long, long time where I’ve actually felt normal. I haven’t felt hungry or cold! Spent the evening snuggled on the sofa (while my DH drank wine!) and looking forward to an early night.

Tomorrow I have vowed that I’m going to go for a run! I class myself as fairly fit - I work out 4 times a week, but running just isn’t my thing. I love the idea of it though! Tomorrow is the day.

That's funny @Onehappymam I've vowed to take up running again. My job is so sedentary and long hours so I struggle to fit classes in but I could definitely fit a couple of runs in most weeks... going to treat myself to some new exercise leggings!

@Onehappymam - how did your day2 go? Did you fit in a run?

I have so many friends who run but it really is not for me. I hate getting sweaty and hate being out of breath.

I used to swim every weekday morning before work but that stopped with the first lockdown. I've tried to get back into it a couple of times but not managed more than a week and haven't been at all since September. If I ever win the lottery, I'm having a pool in my garden!!!

Help!

20/01 - 69.55kg
27/01 - 68.9kg
06/02 - 70.9kg!!!

WTF? 2kg in 10 days? What on earth has gone on there?

When I weigh myself, it's at the same time, no clothes.

I could maybe have been a bit more disciplined on non-FDs, but surely not to the tune of 2kg?

Say nice things to me 😣

I get a fluctuation with the time of the month, even though I don't have one any more! Weight comes and goes, stick with the process and you'll be fine in the end.
I'm fasting today and I can't be bothered. But I will stick to it!!

Whose joining for b2b?
@LaMadrilena - if you are not loosing it could be NFDs.
To loose a lot I do need to rein it in on NFD. Or go for 3 FDs

@LaMadrilena I can easily pack on 5lbs overnight... Very much depends on hormones, time of cycle, what you ate (carbs / salty foods, etc.), whether you ate late at night, and tonnes of other things.

One thing is for sure, you didn't gain 2kg of fat!! And that means if you carry on fasting and eating well, the gain won't "stick" 🤗

@Badlifeday @absolutelyknackeredcow I'm in today 🙋🏼‍♀️

A bit of me can't be bothered but another bit of me can't wait to feel empty because I ate such a bunch of junk over the weekend!!

@LaMadrilena sorry I misread your dates and thought that 2kg was a swift gain within a day or so...

Agree with PPs then, probably either TOTM (I ride several lbs heavier then, whatever I do 🙄) or you're overdoing it on NFDs, enough to cancel out the FDs.

The only other thing I'd say is it can be confusing weighing sporadically like that, because weight fluctuates so much day to day. You might have been 69kg yesterday, eg, rather than gradually gaining that weight over the last 10 days.

If it doesn't drop off again quickly then have a look at your NFDs.

@LaMadrilena that sucks! If you’re doing 5:2 it’s generally advised to weigh yourself after your second FD of the week. A leap like that is usually a mix of hormones (depending on where you are on your cycle), undigested food and water retention. You have not gained 2kg of fat. It feels so disheartening nonetheless! It. It could be worthwhile tracking your cals on NFD for a while. I have to keep a close eye on NFD calories to see progress as it’s so easy to eat back your deficit.

Yesterday I ran 5K!

I have never been a runner. I hate it in fact! As soon as I start every fibre in my body screams NO, my heart rate goes through the roof and I can’t get my breathing under control. I relaxed into it (or tried to!), took my time and I did it! It goes to show that the workouts I’ve been doing at home have obviously improved my overall fitness.

About a year ago I started doing home workouts via an app on my phone. They range between 10-20 mins long. Started doing 3 each week, now I’m up to 7.

Hoping to go for one 5K run per week. My legs are in agony today though!

Checking in for a FD. Like others, I'm not feeling it but hoping for the best. I've woken feeling really miserable so hoping fasting doesn't make that even worse.

@Bottl hope your FD is going okay :)

Usually I find fasting is a mood booster, but some days it will be a real struggle... If it doesn't improve during the day then I might make an executive decision that my body just isn't up for it that day.

Going okay here 👍🏻 busy morning, which helps.

Thanks @mumlikeaboss

Glad your morning has kept you busy.

Mine has been pretty quiet. Just had 2 poached eggs and will see how the afternoon goes

@absolutelyknackeredcow @mumlikeaboss @Bottl @Badlifeday I'm also with you on first fd of the week, second will follow on Wednesday. Held up at work and so won't be eating tea until at least 7.30. Curses!!

What's everyone having for dinner?

I've just raided the fridge and making a veggie risotto. Chucking everything in the ninja and going on a dog walk shortly so hoping it'll be edible when I back

Good evening ladies another faster joining in! Just had an early dinner, a chicken drumstick (cooked in my beloved Ninja!) and some rice and will be done for the day at around 550.
Early night tonight & a FD2 tomorrow.

@EatYourFive love my ninja - there's not much in my kitchen that sparks joy but that certainly does

After what felt like a very short night's sleep last night, I anticipate being in bed early too.

2 billed eggs on toast - starving

Boiled

Waaah I should have stuck to my usual zero-cal down day, but got complacent and had some tortilla chips and dip to "keep me going" after the school run...

...and then ended up eating a huge plate of pasta for dinner 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ 😂

Can't do tomorrow so will aim for Wednesday instead... Just hope the TOTM cravings aren't rearing their heads already or I may as well write off the next 2 weeks 😏😏

Hope everyone else did better than I did!!