5:2 thread 102: Faster than a speeding bullet!

[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!!

God I woke up RAVENOUS this morning. Had to have a slice of toast, so I’ll definitely be over my b2b but going to try and stick to the plan for the rest of the day 🥴

@harriethoyle I'm so impressed that you even attempt back to back! I have to have the knowledge that food is coming tomorrow to get me through! Anyway, FD here. Good luck everyone!

1.5 pounds off this morning, so very happy! Going to try for a low-ish calorie day so that I can at least maintain today. Playing tennis later so can’t have a proper FD. Good luck @harriethoyle and @seaduck .

Morning all, hope everyone is well.

FD today. I am struggling so much at the moment. Managed only 1 FD last week, it was a decent one but still frustrated with myself.

Need some motivational backing to shake some sense into me!

Checking in for today - I haven’t planned very well but I have one ready meal and I’m going to try to make this vegan lentil thing and weigh it to split it into portions and freeze them so I can’t over do it.

It’s for 6 at 411 calories per portion so if I divide it into 8 portions, it’ll be 308 which is just right for a lunch or dinner on B2B. MFP did the calories and nutrition for me.

Going have a read of my bullet point reasons of why I’m doing this and will report back later. A tad risky cooking on a fast day but needs must!

had to reschedule FD yesterday as it didn't work with family commitments

Ended up just over a mini cals wise as tried to still be sensible

I am going to make my own list @CrabPuff! Planning some noodles for lunch but unsure on tea. Maybe some air fryer chicken and broccoli.

NFD here so enjoying a cheese and tomato sandwich!

So much birthday chocolate still around....will definitely have some later!

I cannot tell you how long I’ve spent fruitlessly trying to weigh my stockpot before making this vegan thing. An embarrassingly long time. The pot is a lot bigger than my digital scales. I should have given in by attempt three but so don’t want to wash up another bowl in which I will weigh the cooked dish. SO LAZY.

Berry - DO make a list. And a list of things to look forward to. Christmas in something you can’t fit into now or a birthday where you think how glad you are you stuck to 5:2 because you’re feeling lighter and healthier.

And whatever you think you want on a Fast day: have it tomorrow!

I have done it @CrabPuff! If I am consistent between now and the end of the year I will be at a weight I will be happy and healthy at. We can do this!

I feel you on the washing up. The worst. You've also reminded me I need to get a new crockpot before the autumn as ours broke last year.

I like the idea of an inspirational list @CrabPuff @berryhand - I might make one when I’m away on holiday to try and keep excess under control!

kitchen closing on 742 which makes c1500 for the b2b which I can cope with. My work friend is baking tomorrow: yum!!

Excellent Berry! read it whenever hungry and feeling like you might cave! This thread helps a lot too but I do find my list additionally useful. Harriet, it’s so helpful. I did forget to look at it a bit at the beginning but now I’m straight there.

kitchen closed on 612. Pretty hungry but going to bed shortly and will have fairly similar food tomorrow. Portion size is my downfall usually but that weighing (so annoying!) has been helpful and everything whacked into the freezer.

13/25!! Over half way to allowing myself botox again. One needs it so much less when chubby.

Well I've had a ridiculous day today as out with lots of kids at a place with limited food options. Am writing it off as a definitely non fast day. Will aim for a FD tomorrow as am doing a lot of driving so can probably get away with minimal group/noticible meals. Aiming for 500. Feel bloated now. Weight this morning was 11.6, so about 4lb down but that will be mostly water weight/beginners luck I guess.
Anyone else fasting tomorrow?

I’m fasting today - should be ok - I might try to not bother with lunch and have a decent supper instead but I may well change my mind around 1pm.

Good luck today's fasters. Kitchen closed on 487 for me but daughter did force feed me three mini cheddars and some fruit snack things so probably was just over 500. None FD today but will try not to go mad

Kitchen closed around 1100 last night, it was a NFD and that's below TDEE so that's ok.

Got on the scales this morning, 144.4lb - that's the lowest since I started tracking in Dec 23, but in reality it's probably the lowest in a couple of years. Still a way to go, but definitely a boost, and reinforced my motivation.

NFD today as there's a work lunch thing, it's at a nice cafe where the food is made out of real vegetables and things, so although it might be higher calories than I'd like, it will be tasty and fairly healthy.

Brilliant @Castlerigg thats a fabulous scale victory!

checking in for FD today

sticking to tea for as long as I can today!

Same here! Delay delay delay

That's great @Castlerigg! What is your target?

I do find the delay tactic is the best @OohMrDarcy @AnnieLewis but I struggle taking my own advice!

Aiming for under TDEE today. Having risotto for tea which should be just under 700cal, had a protein overnight oats thing for breakfast which I guess is about 350-400, then sushi for lunch circa 350. Just got to try and lay off the bloody snacks. Hard when wfh.

Also aware of how much bloody rice that is. Anyone got any satisfying low-carb lunch ideas? Had planned a chicken and avocado salad initially but realised have to eat the sushi today or it goes off. Poor planning on my side!

Something egg related? Frittata, omelette, those little egg muffins with cottage cheese/veg/ham.

@MelodyMalone I am not a fan of egg-based things which really limits my options. I wish I was, it'd make life a lot easier!

@berryhand I'd like to be 9st 4lb, but I'd be happy with 9st 7, which is 133lb.

Kitchen nearly closed at 585. I’m considering a small hot chocolate but probably won’t. It would take me to 677 which is ok as yesterday was a touch under.

Looking forward to a hearty lunch tomorrow and a glass of chilled white wine. Such a good feeling the next day when you’ve got your FDS completed for the week!