5:2 thread 101: Fasting as quick as HH is whizzing down the ski slopes! (Not very fast, with many bumps and wine stops along the way!)

[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!

Oh my, good luck @harriethoyle! Think I'm going to do two normal FDs this week rather than a b2b. FD tomorrow

Hi all - bottomless brunch = a very ill person . I am not stepping on the scales. We drank alot 🤢🤣😓. How can I shift the damage ?
I hope you are all doing well.

@Tinydancer123 all the water and paracetamol today and carbs. Think about shifting the damage once your hangover has gone! if you're careful this week on NFD you'll get the bulk of it off. Avoid carbs M-F - I've just meal planned with broccoli and cabbage and carrot instead of rice and pasta for my evening meals.

Will try the water. I will go low carb this week - good idea. Not sure how I will manage this week I think it will take a few days to get over:(,

Kitchen closing on c.750 I think - tough day doing it at home! In work tomorrow so it should be easier... 🙈🤞

Morning all

Official week 2 weigh in and another 0.5 kg down at 112.6kg

It's been lower this week, but given two birthdays and my first period in 9 months decided to show up as a birthday present for me yesterday (implant - rarely get them), I'll take that 0.5 kg as a win!

Well done for surviving a tough FD @harriethoyle

Welcome back
@Borris

Good work everyone, especially @harriethoyle for Sunday FD!

@Tinydancer123 don't beat yourself up, this is a WOL not a diet remember! Bottomless brunches must still happen or we won't stick to it.

Welcome @Borris!

@OohMrDarcy are you fasting today? Checking in for mine, not doing b2b this week so aiming for 500 today

Excellent SV @OohMrDarcy

I'm joining you for day 2 of my b2b @berryhand , I'll probably be a bit over but only by 100 looking at my meal plan 🤞

Morning all, after a week of mentally preparing myself I'm doing my first FD today.

Excited but won't be feeling like that later I'm sure 😉

What are your go to meal/snacks on a FD?

Hi all, here for the water and B2B . Thank you for all the support. I was so poorly and think it is medication and booze not mixing so have decided to not drink. Big decision for me but honestly I felt so unwell. We have an engagement party sat and I have opted to drive. I hope this will push me back to where I was before. Wishing you all well today.

You got this @Esmereldapawpatrol!! My go tos are home made soup (had chicken last night for supper, made with the bones and fresh veg), those thin bread things in place of actual slices of bread for sandwiches (coronation chicken and salad today - can you tell I got a cut price chicken yesterday?!) and bulking up on veg ie broccoli/spiralised courgette in place of carbs. I rotate 2/3 meals at a time because it helps me not think about food too much. It's the culinary equivalent of wearing school uniform!

@Tinydancer123 my hangovers are SO much worse than they used to be. I fear it's a side effect of aging...

I feel your pain on the hangovers @harriethoyle @Tinydancer123 I barely drink these days as it's just not worth it the next day.

@Esmereldapawpatrol good luck! My current FD go-to is one of those instant soba noodles pots for lunch and an M&S count on us meal for tea. As @harriethoyle says not having to think about it makes it a lot easier! And lots of herbal tea/water.

I agree all it is an age thing and I have now decided that I cannot go on. Sunday was such an awful day. I have heard women of my age also agree (43 plus ) I think I can tolerate my red I like at home but mixing drinks and more than 3 glasses is not a good outcome. I will have a wrap today I think with tuna and eggs. May also grab a crumpet as someone suggested those and it really makes me feel full. Coffee will be my best friend this afternoon.

ps none of the above is low carb but I am going to ease in gently :)

Back on the fasting today after a week off. Have eaten nothing so far but just went to gym so hunger will hit soon no doubt.

I'm very impressed with your going to the gym on a FD @JemimaFuddle.

I really need to start exercising properly again. Might need to get my arse in gear tomorrow on that one.

Weirdly I don't find that fasting makes much difference to my exercise. I can lift just as heavy and work out as intensely. However, I've been exercising regularly for years and am pretty fit my issue is gluttony rather than sloth. It's probably not advisable to start an intense new regime while fasting.

I find that exercise makes me even more ravenous when fasting. I am a total sloth though... and a glutton too!! I really need to get my exercise upped this year, I felt my lack of fitness in the second week of skiing, during which I was properly weary.

I find exercise makes no difference to my hunger and need to also get back into it. I am on 619 but really want another crumpet.....

Yep I have the same problem with gluttony and sloth @harriethoyle @JemimaFuddle 😂

Kitchen closing on 502 here which I'm pretty pleased with. Not doing a b2b tomorrow as I feel like I'm getting ill...sore throat and achey limbs. Going to need carbs tomorrow

Are you b2bing @Tinydancer123? If so I reckon you can sneak another crumpet.

Going to do b2b to try and shift the brunch 💕

I hope you are ok and don't come down with anything xxx

Kitchen closing on 638 making 1348 for the b2b. Happy with that! Porridge or toast for breakfast tomorrow. Maybe both 🤣🤤

@berryhand early night and lots of fluid.

See you all back here on Wednesday!

My first FD has not been as bad as I thought. I skipped breakfast. Had soup for lunch and then a small portion of mushroom stroganoff for dinner

Well done @Borris an excellent restart 😊