5:2 thread 103: life is short. Fasting makes it feel longer 🤣

[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, tel:850-1000 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!!

Hi all, sorry to do a first post followed by radio silence. I’m just coming out the other side of a horrid stomach bug!
I am really up for this.
I have had success with this in the past but have never counted calories. Having found out that I need only 1625 calories to maintain my weight I realised I don’t even know what that looks like!

so I will start 5:2 ing this week (plus 16:8) Whilst understanding, weighing etc my daily food

I’ve had a head start with this bug re FD’s 🤣

Love to hear how everyone is doing

Had my first FD - 500 cals. Hadn't eaten well previous day (not that much protein - was travelling most of the day) and also have my period and feel v weak today. Had chickpeas, cereal and noodles and mushrooms yesterday, also struggled to sleep, but it was very hot. Any tips?

One day done though! Telling myself if I can do 2 x FDs a week for 8 weeks I'll be on track for my target

@Sonnet , is 1625 calories your BMR or your TDEE?

@Bufftailed , I always go high protein on FDs, otherwise I won’t get through them. I usually have collagen coffee for breakfast, a protein shake (protein powder and kefir) for lunch and something like chicken breast/salmon/tuna and salad for dinner. And lots of water!

It’s my TDEE @TeaRose29

still working my way round this stuff 😀

Well done @Bufftailed - lots and lots of water and veg is my top tip. Tomorrow nights FD dinner is chickpea, courgette and spinach curry on broccoli. Lots of bulk for few calories.

Thanks. Am fasting tomor. Day 2 🤞🏻🤞🏻🤞🏻

I’m joining you @Bufftailed - anyone else? Got PT at 6 so it will be a loose FD. Might convert to a b2b tomorrow depending on how my calories are looking at the end of the day!

Yes, after more sabotage from DH (an untimely curry yesterday 🤣) I’m doing a mini today, as I have PT later.

Fasting today, gone ok so far day has run away with me. I won’t tell you what I eat on my fast day because am a bit embarrassed and sure it’s not recommended but is making it doable for me. Thanks for advice on strength training has motivated me.
i back playing sport though not as much is I’d like but getting there. I am feeling the extra weight for sure so that’s motivating.
Going to start to work on dh to give it a go soon. He has been trying to lose weight for a few weeks and it’s not really happening for him. I’ll leave it a week and then will have to gently point this out to him 😬😀.
good luck everyone.
I will be weighing Thursday.

My kitchen has closed on 936 - higher than anticipated but a child I’ve been working with brought me a cookie in and I couldn’t bear to turn it down. He was very pleased with my appreciation (it was lush) so it was worth the calories 😃 going to try for a rough b2b tomorrow. DH is away with work so I’m flying solo which always makes it loads easier!

I was also about 900 yesterday, all protein and veggies, plus a very strenuous workout in the gym with my trainer. Rewarded with 2.5 pounds off this morning! That’s got rid of last week’s indulgences 😊. I’ll do another mini on Wednesday.

Still bobbing around trying to get in minis on office days (although we have now been told we only need 40% office attendance instead of 50% (hurrah!) so may have to be stricter with this. Bit of an NSV just now as I put on some jeans I haven't worn for at least a month since the weather turned warmer - was dreading them being tight but they are perfectly comfortable and, dare I say it, even a bit..... loose...?? I'm also starting to see some slight muscle definition in my arms from strength training - what my 11 year old refers to as "lowkey jacked" 😂

fabulous @SydneyCarton - an excellent NSV!!

kitchen closing here on 702 which I am wildly self-impressed by because today was WFH and usually that’s a train wreck 😆 1600 for a loose b2b which I’m happy with

Closed my kitchen at 531 cals.

Need better FD menús.

Today:
banana/ / apple
2 boiled eggs
one slice wholeneal bread
halloumi cheese

Cheese is very high in cals for a fast day @Bufftailed - I’d swap it out for tuna, chicken or quorn products if you’re veggie. That will save you lots of calories to use on other things

Yeah. It’s not a good call! My biggest weakness. Was 180 cals. Am veggie

I’m not veggie but I really love the Linda McCartney frozen rosemary sausages. They’re great in a sauce or with cous cous or just a sarnie and I think iirc around 100 cals for two sausages. Aldi spinach and canneloni is good at c400 cals too if you can’t be bothered cooking.

Oh the other veggie thing I made recently @Bufftailed was a chickpea curry. Curry paste, onions, chickpeas, tinned tomatoes and then I eat it with broccoli and mango chutney. It’s about 300 cals a portion.

Thank you. I do love a chickpea curry. Tofu stir fry might be good too. Drinking a lot of water now!

Done my fast days for the week, I do monday and Wednesday, no loss this week but had a good one last week. Haven’t got my head around b2b or other versions of the 5/2 but think I need to. Aiming to cut down on bread this week as well since I did that last week. Some nice recipes here thanks.

Well done. What do you eat and when on FDs??

@Bufftailed i am àctually very ashamed to say what I eat on fast days, because I know it’s not in anyway balanced or good.
I eat a piece of fruit for breakfast then I only have bowl of cereal in the evening and another piece of fruit.
I tried having a balanced meal ( usually fish, vegetables/ omelette and side salad’) but found I really really hated even thinking about food and even more so cooking it. So know I don’t have to think about it all and I find cereal comforting and filling. Not going to recommend this at all but it works for me.

If it works it is good. Do you feel weak the morning after?? I am struggling to sleep and feel low energy the next day

No don’t feel weak thank goodness and not overly hungry either. I don’t work though so don’t have to get up early and rush around.

Couldn’t fast yesterday as I had a salmon sperm facial, which is quite painful, and I couldn’t take any more discomfort! I’m going to do a weigts session later, and I’m planning a protein mini today:

B = protein shake
L = greek yogurt with a few raspberries
D = homemade burger

This will keep me full, and comes in at about 800. Still trying to smash through that elusive 10 stone barrier!