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!

Good morning all, starting in on a fast day this morning after naughtily missing my third fast day last week (on Friday) after DH booked a restaurant for a surprise meal out. Well done on the recent losses, good luck to everyone fasting today and see you later!

Hi all , here for a fast day- going to do three with a rest on Tuesday. Wishing you all well x

Morning, I am not very consistent with posting but I am following along! Well done @OohMrDarcy that's great for 3 weeks in and is motivating.

I did my second fast day on Saturday and found that much easier than the one in the week while I was at work, although that was my first one. My DH is in the forces and is away on tour at the moment so it actually makes it easier as when he is home at the weekends we like a 'treat'.

I got on the scales this morning and have lost 4lb this week which I am very happy with and is a step in the right direction. I have a lot more to lose but trying to break it down so it doesn't seem daunting. I think I have enjoyed having control this week and have still enjoyed the things I like to eat. Two days a week of cutting back seems do-able long term.

Congrats @Esmereldapawpatrol - Thats fantastic! I do the same with goals - am focusing on one small one at a time, keeps up the motivation factor!

Good luck to all fasting today

I'm not doing my usual Monday fast as I'm going on a countryside walk which will involve a pub lunch but will be fasting tomorrow instead.

Good luck Monday fasters!

Well done @Esmereldapawpatrol ,great loss

Morning, may I join you all?

I was on the threads back in 2020. I lost 15kg over about 8 months and then maintained for another year/19 months. Unfortunately, in the 19 months or so I've lost the plot entirely and put it all back on - plus some . I put it down to lousy willpower and peri-menopause. Anyway, back in the saddle starting today!

I've read through the thread and you are all doing so well!

Using the TDEE calculator @OohMrDarcy posted, my TDEE is 1905 (I'm 175cm (5'9") tall) and need to lose 20Kg.

DP and I are both fasting with about the same amount of weight to lose. Although when we did it last time he lost weight at a greater rate than I did which disheartened me, but I'm prepared for it this time.

Today's menu for me is: Breakfast - black coffee, lunch - a scrambled egg with a few dry fried mushrooms. Dinner - chicken and stir fry veg.

Good luck Monday fasters

(edited to remove duplicate phrase)

Welcome back @Waspie - we must have just missed each other back in the day - I was a regular up until covid hit then it all went to crap with some personal stuff here! I'm back and in the zone quite quickly now things at home have settled down again.

re TDEE - just remember you have a choice, you either need to recalculate regularly as you lose (or you'll start eating over TDEE as it decreases with weight loss) or you can calculate at your desired weight (what I do) - I find this helps me get used to what I 'should' be eating too - but either way works well for different people.

Thank you @OohMrDarcy I'm glad things have settled for you, and that you are back in the zone!

Yes, I think we must have just missed each other as I started IF 5:2 at the start of Lockdown 1. I used to to be pretty good at logging my food on MFP so I'll try and start doing that again. My currently calculated TDEE seems very high to me. I'll aim for more like 1500 - 1600 for my NFDs.

The idea of 16:8 wasn't really a "thing" back in 2020 but I'm going to incorporate it. Although I don't eat breakfast anyway so I won't find it difficult to eat in an 8 hour window. It'll be that glass of red wine around 9pm several evenings a week that I'll have to drop to do 16:8 properly.

Kitchen closing on 760. Bit higher than I'd like but we go again tomorrow. How has everyone else got on?

And welcome back @Waspie! That glass of red wine sounds so good though

Kitchen closing here on 558

Welcome back @Waspie! I'd kill for a glass of red right now... roll on Thursday!

Morning all, signing in for day 2 🤞

Signing in for FD1 of the week

well done to yesterdays fasters - looks like you all did well

Signing in for day 2 also! Well done on yesterday @harriethoyle, much better than my effort!

Got a small portion of peanut beef stir fry with rice and broccoli for dinner and my usual soba noodle pot for lunch.

In the office on Weds and Thurs and going out for dinner tomorrow night, can't wait for that.

Kitchen closed on 580 last night. Although I normally try to fast low carb I tried one of your thins yesterday @harriethoyle and I thought it was good. I will def keep them in the freezer for fast days in the future. 2nd day b2b for me today, good luck everyone!

Morning

Thank you for the welcomes @harriethoyle and @berryhand . I was out yesterday evening at a meeting (one decaf green tea consumed) which actually made my first fast day easier. I closed on approx. 520 calories which I'm very pleased with. I've rekindled my MFP app and put my data in. Onwards and upwards (with downwards Kgs hopefully). I'll fast again tomorrow I think as I'm out again in the evening at yoga. I'm not ready for b2b fast days yet.

Good luck to those fasting today!

I'm fasting today but I'm struggling with a headache. Even cocodamol isn't touching sides. Should I eat something? I don't generally get headaches from being hungry.

Have you drunk enough non caffeinated liquids @JemimaFuddle? I get like this when I am dehydrated from only drinking black coffee...

Sorry to hear that @JemimaFuddle have you tried drinking some warm water with a bit of salt and lemon juice? This often works well for fasting headaches…

I've had loads of water and herbal tea but maybe not enough.

I'll try @sweetgingercat@sweetgingercat's lemon and salt drink

Hi @Waspie, welcome, I am new and getting to grips with all things fasting!

@JemimaFuddle I had an awful headache last week when fasting but then came on, could it be hormone related? I find painkillers don't help a lot with those.

I am on a FD today. Can I just ask what the calorie aim is for a FD? I read a bit about the Fast 800 plan before I started so was aiming for 800 that but do most of you aim for less? I am also tracking on my NFD's and keeping at or below my TDEE.

I had some king prawns for lunch which have kept me feeling really full so would recommend as they aren't many calories.

Hey @Esmereldapawpatrol hope your fast day is going well so far. King prawns are fab protein. I realise I'm only very recently back on the 5:2 wagon but I remember that protein FD meals certainly kept me full for longer than carbs so I'm going to target protein on FDs.

My friend is doing Fast 800 and she does 800 every day for four weeks. I think it's meant to kick start weight loss so that you don't get discouraged when the weight doesn't drop off really quickly. I'm going for traditional 5:2 which is 500 calories on two days each week and then fewer than TDEE for the other 5 days. Although I'm aiming for around 1600 on NFDs (which is lower than my current TDEE), mainly to get me into good eating habits.

I hope your headache has eased off now @JemimaFuddle

Yes @Esmereldapawpatrol I aim for 500 on a single fast day and 1300 across a back to back (b2b).

Kitchen closing on 659 but I can't guarantee there won't be a snaccident later 🤣

FD for me. I've found it really tough as there were loads of snacks at work. I managed to avoid the snacks but did go over to about 600 cals as I ate a banana when I felt sick with hunger. I'm still calling it a win though for avoiding pizza and doughnuts

Well done everyone, busy FD today! Kitchen closing here on 638 making 1398 for b2b.

Hope your headache has eased @JemimaFuddle, good drink tip @sweetgingercat