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!!

Morning all

Well done to those of you who weighed in on the BH!

I've weighed this morning and showing an unsurprising increase though also should be water as I've definitely not eaten THAT much chocolate 🤣

Straight back strong with a FD... Planning just tea / coffee / water and then a nice chicken Cesar salad for dinner.. nothing too onerous planned today so thought I would make the most of it.

Meals planned for the week and next FD is Thursday. Let's go everyone!

Same here! Too much easter chocolate! I'm going to fast today (three times this week) too!

c.900 planned today and 550 tomorrow so if I manage that, hopefully I’ll see movement on the scales… 💪🏻

Argh you’re all so brave weighing yourselves the day after Easter weekend! I’m here checking in for first day of a b2b… after which I’ll weigh myself 😄
I’m hoping for a month long glow up now it’s full steam to summer. Lots of water, lots of exercise, lots of salad, MUCH less wine. Started off with a run this morning and taking miso tea to office. Promised kids I’d make a specific and very calorific cheese sauce tonight but will have mine over veg instead of pasta.

Today’s planned FD is cancelled due to my blood donor appointment this evening. I don’t want to faint. Or miss out on the crisps.

good plan @Darker -I never fast on a giving blood day

Apparently giving blood uses about 600 calories 😊.

Yeah… but they insist you eat first and then give you chocolate biscuit and crisps. Which probably cancels it all out..,

Evening all! Back from hols, skimmed through the thread and so many lovely SVs to see! Congrats all.
Weighed in this morning and only 1 lb up on pre holiday weight 🥳 (attributing to lots of wandering around, inc 20,000 steps at the water park 😳 and not really wanting to feast when it’s so warm). Aiming for FD tomorrow; not sure about the rest of this week, might just play it by ear and get back on usual FD and swim routine from next week.

Kitchen closed at 588. Hoping for a back to back tomorrow, to burn off the Easter egg! It's not easy watching my kids eat their chocolate eggs! Well done to everyone who fasted today!

Well done @Hdjdb42
Kitchen closed here at 595 and managed a short jog this morning. Need another good FD tomorrow to have any hope of a non-terrifying weigh day! That said, it actually just felt like a relief to my body to be back to it today.

Kitchen closed on 558

Next FD is Thursday

That’s a great post-holiday weigh in @aberjenagain - well done!

excellent fasting @Darker @OohMrDarcy @Hdjdb42

kitchen closing here on 931 and proper FD tomorrow before another mini on Thursday 💪🏻

Dragging myself back on the fasting wagon after a week off for Easter. Didn’t go too mad with chocolate but also didn’t eat particularly well generally. Today was DD1’s birthday so it was never going to be perfect but despite cake and a Chinese takeaway I’ve come in around 1100 calories. I’ve also got a weightlifting class booked for tomorrow (just joined a gym for the first time and I’m trying out all the classes).

Signing in for a FD. Aiming for c600 - overnight scale reduction should help keep me strong!

I’ve started weightlifting @SydneyCarton - I absolutely love it! I can see real changes in my physique after 3 months so stick at it 🙂

Checking in for 2nd day of a b2b. I’ve got Pilates, then I’m the office for a bit, which should keep me busy.
Miso soup and salad during the day. Maybe a veg omelette this evening.
Good luck @harriethoyleand anyone else fasting.

Morning. Planning on a FD today. Unwisely I had lots of carbs yesterday so I’m hungry already. But I know the feeling will pass and I can eat normally tomorrow.

Indulged a bit over Easter, but I’ve played an insane amount of tennis over the last two days, and very pleased to weigh in at 10.2 1/2 this morning, so maintaining my new low.

850 planned out for today, and am going to the gym later - also a weight lifter! 🏋️‍♂️🏋️‍♂️🏋️‍♂️.

Good luck to everyone back in the saddle today.

Kitchen closed at 588. Today wasn't too bad for a back to back. Well done to all who fasted today 💪 💪 💪

I’m similar @Hdjdb42 kitchen closing on 547. Tomorrow will be a mini of sorts, 500 cals planned for lunch and whatever the airport offers that isn’t horrendous - I’ll probably skip breakfast to give myself more wriggle room!

All done on about 600. Have been ravenous all day, but managed to hold out until dinner time, bar a miso soup at lunch time. Already looking forward to breakfast 😂

Well done fasters. So far I’ve had a pot of fresh pomegranate seeds which was going out of date. And tea. Feel fine. Was ravenous until I ate those. I’ll be ok now until bedtime.

Well done everyone. Kitchen closing on 560 here. I was tempted to nibble this evening but distracted myself by completely reorganising DS’s drawers. It was very effective. So pleased as it’s my first proper week of fasting this month and was worried I’d have lost my mojo.

Evening all. I’m considering trying 5:2 and wondered if I could join you and also ask a few questions?

1. I’m officially a ‘healthy’ weight but around 7-10 pounds above my ‘happy’ weight. I’m 5ft2 and very small framed. I’m currently around 8st8. I’m aware this is a perfectly healthy weight (and I know lots of people would feel/look happy with this BMI) but it’s definitely too heavy for me and every extra pound is on my stomach. I’ve been eating around 1200 calories every day for a few months (TDEE is quite low due to height/weight) but not lost any weight. Someone on another thread suggested that 5:2 might be better for me. Does anyone have any thoughts about this?
2. I’m quite active. I walk around 20,000 steps a day and do a Caroline Girvan weights workout or Pilates at home most days. Is it ok to do all of this on a fasting day?
3. Do any of you track calories and/or macros on fasting and non-fasting days? Nutracheck seems to suggest really high calories for me on non-fasting days. Is that right? I’m also quite keen to prioritise protein. Do you all manage to get a decent amount on fasting days?