Basic Questions
mwhite61451
Posts: 209 Member
I just completed my first full week on 5:2. My FD's are on Tues and Thurs. I have some questions, and would appreciate some feedback. One other thing, I am also trying to do an 8:16 regimen.
1. Should I stick to an 8:16 on the days immediately following my FD, or if I do, am I just prolonging the FD?
2. Should I track on the days immediately preceeding or following my FDs as long as I don't eat any crap?
Just wondered what is working for you.
1. Should I stick to an 8:16 on the days immediately following my FD, or if I do, am I just prolonging the FD?
2. Should I track on the days immediately preceeding or following my FDs as long as I don't eat any crap?
Just wondered what is working for you.
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Replies
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I track everything, because honestly, I'm a binger. If I give myself permission not to track my non-fast day foods, I have no clue just how much I'm eating. When I track it, I can see that I'm destroying any deficit I gain on fast days, and that helps me rein it in.
As for the 8:16, I dunno. I'm not sure how that fits in with 5:2.0 -
Both questions are up to you. I try to do 8:16 but have been finding that I get a headache when I do it after a fast day. Which is just something I've dealt with - so I'm stopped doing it.
I track all my days on MFP. Fast and other. Because in the end I don't take my non-fast days as free for alls. I want to make sure I'm hitting where my calories are, not going too over, and I'm getting my protein where it should be.0 -
AlyssaJoJo wrote: »Both questions are up to you. I try to do 8:16 but have been finding that I get a headache when I do it after a fast day. Which is just something I've dealt with - so I'm stopped doing it.
I track all my days on MFP. Fast and other. Because in the end I don't take my non-fast days as free for alls. I want to make sure I'm hitting where my calories are, not going too over, and I'm getting my protein where it should be.
This^
I fast 2 days. Then I (mostly) track the other 5. I got away from tracking for an entire week.....not a good result. I do need some accountability. Whatever helps you keep your maintenance days in check is up to you.0 -
Agreed about the logging...I do it everyday, but you seem pretty fit and are a biker also. So it sounds like you're a regimented individual and already have some control over your eating. At some point I'll try it, but most likely not until I get within 20% of my goal and even then I'll work my way into it slowly.
I am a believer in eating within a small window, my best weeks "appear" to have been when I've done this by accident. I also feel that if you are going to have a blowout (eat your TDEE or beyond), like at Thanksgiving, the smaller the window the better. Simply because you're less likely to eat 2 huge meals in a 5 or 6 hour period. If you get into the swing of pushing your fasts to 40 hours and beyond (I'm sitting at 39 hours right now on 0 calories) then doing the reduced eating windows becomes a lot more manageable. Another trick is to shift your meal schedule back by 2 hours on the day before you fast, then on the day you're coming off the fast you'll be 2 hours closer to fitting those meals in your window.
I think I really need to work on setting up a window for myself, but my schedule is all over the place.0 -
I also make my eating windows pretty short on non-fast days ( about 4-6 hours...fasting days are just one meal) If I have the odd "I'm starving day, it almost always falls on day 3 after a fast. The fasting days really really help keep my appetite in check on non fast days. I log everything, but only because I want to keep myself accountable and have been trying to identify patterns that work well for me, plus my TDEE is pretty low given my size, I must just have a really efficient metabolism and gain at a relatively low daily calorie intake. I only know this because I've been logging everything and noticing patterns. If I were following recommended TDEE calculators I would be gaining. So, I am all for logging everything just to get a baseline.
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Ok... I just stumbled upon this thread and it may be silly question but can someone outline 5:2 briefly for me? I see talks of "windows" and "dinner to dinner" fasting and I am just curious about the extent of your fasting. Just juices? Smoothies? Water only? This concept interests me. I had a yoga instructor once tell me that "occasionally fasting can reset your relationship with food" and I thought that made a lot of sense. Any information would be appreciated! Thanks!0
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Katina - there is a link to the documentary at the beginning of the group page. It is very worth watching.
I posted the link here:
http://community.myfitnesspal.com/en/discussion/10007242/links-to-5-2-information-mosley-documentary-etc?new=1
In a nutshell - 5:2 means 5 days of normal eating (around maintainance cals) and 2 days of your choice at 500cals (women) / 600cals (men) That gives you a cal deficit of around 20-25% over the course of a week.
You can choose and switch your fast days at will and how ever they fit into a given week. You can eat your 500cals in as many meals on a fast day as you wish. No foods are forbidden. It is more important to find out yourself, which foods make fast days easier for you (proteins and veggies for me, no grain carbs on fast days).
It's a way of eating and not a diet. I've been doing it since May 2013, have lost 29kg and have maintained with the help of my fast days, while still enjoying my other days. If it suits you, it is very sustainable and healthy. It definitely suits me much better than daily restriction.
mwhite: it's all your choice. 16:8 can be combined with 5:2 if you want to. I counted strictly on non fast days in my first year of 5:2, while wanting to lose the weight. That gave me a much better idea for portions. Now I usually count, but often don't log quite everything. There are many 5:2 that only count on fast days and learn to eat intuitively on non fast days. If you are not an overindulger, that should work just as well.0 -
FAQ for 5:2 http://thefastdiet.co.uk/michael-answers-frequently-asked-questions/
Other sites:
leangains.com
Every Other Day Diet FAQ: http://www.eoddiet.com/faq/
JUDDD: http://www.johnsonupdaydowndaydiet.com/ ...but he wants to sell you a supp too...
And their respective books + Brad Pilon's "Eat, Stop, Eat"
We are all different. So it's best to do some research and make your own trial and error and conclude what works best for YOUR body:)
The good thing is that different IF protocols are very flexible and can be adjusted to almost any taste or weight loss goal! That's also why it can be hard to give standardized answers, since our goals are different.
Edit: A couple of cliff points:
* People on Varady's EOD who both dieted AND exercised as well, lost double than those who dieted only within same time frame.
* Low-ish carb on feeding days turbocharged my weight loss.0 -
katinahutch wrote: »Ok... I just stumbled upon this thread and it may be silly question but can someone outline 5:2 briefly for me? I see talks of "windows" and "dinner to dinner" fasting and I am just curious about the extent of your fasting. Just juices? Smoothies? Water only? This concept interests me. I had a yoga instructor once tell me that "occasionally fasting can reset your relationship with food" and I thought that made a lot of sense. Any information would be appreciated! Thanks!
Do whatever works for you on FD days. Personally I try to limit protein shakes to when I know I need it for workout days. On FD I prefer to eat food I can chew and swallow. Soup is great though:P
The different IF protocols are "harder" or "easier". I'd say 5:2 is probably the easiest, especially if having breakfast and no restriction on feast days. Then the 16:8 leangains, which is easy but is more restrictive on the macros. Then 4:3. And finally the EOD and JUDDD are probably the most aggressive when it comes to fasting days.
BUT...results in the form of weight loss comes down to what you can stick to and how you implement your plan! Changing your weekly plan once in a while adjusting for life is a good thing not bad. It means you probably can keep doing it longer than a very restrictive jo-jo diet.
See above post for more info on the different protocols.
Edit: You can also mix the different protocols. If you had a "bad" week, meaning no loss. You can dial up the fasting days by adding 1-2 more next week...if it suits you. Or prolong the fasting hours with smaller eating window.
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I have a question...how much do you guys/gals log for exercise on MFP? Do you log everything (housework, shopping, gardening) or just aerobic/toning activities?0
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I have a question...how much do you guys/gals log for exercise on MFP? Do you log everything (housework, shopping, gardening) or just aerobic/toning activities?
Technically housework and shopping should already be included in your activity level......so I think logging those would give you pretty inflated numbers. MFP's guesstimates are pretty high for a lot of activities. Gardening is a bit tougher to call. Gardening can be pretty strenuous.
I use a FitBit for my TDEE (maintenance) estimate. On cardio days I could add numbers from my heart rate monitor (MFP is way too generous). I don't fully log right now, trying to see if I can lose steadily with less logging.
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I have only logged significant stuff like walking and biking. I even stopped logging weight lifting. But I'm doing a test right now, I added my activity level to my TDEE and now will be eating to that new higher level but not logging any calories burning. Want to see if it makes a difference
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@snaps27 - I have my activity level set to lightly active (daily life / job / horse back riding / barn work / etc). I only log my exercise separately (running, brisk walks, swimming, biking, circuit training, etc). I measure the burns with an hrm, as for me (short/low puls) the burns from apps or mfp are massively overestimated.0
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Lookie...the boots! Flumi changed her pic...looking good!@snaps27 - I have my activity level set to lightly active (daily life / job / horse back riding / barn work / etc). I only log my exercise separately (running, brisk walks, swimming, biking, circuit training, etc). I measure the burns with an hrm, as for me (short/low puls) the burns from apps or mfp are massively overestimated.
Ok, yeah, I used to log exercise but I don't do enough of it (yet) to make a big dent...I'd just rather use it as more calories burned. I expect I will if I can ramp it up.
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Tiamo: I only log my workouts, shopping, housework, etc. is already figured into your TDEE.0
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Hello I was told that people calories go up as high as 800 on fast days when doing the 4:3? Is this a right way of doing things or it is a rule to stick to 500 as close as possible?
I am one of those people that love to work out at least 1.5 to 2 hours a day and the range of the calories vary from 400 to 500 or even higher. I don't eat back all my calories or I even ignore it most of the time. What is you take on this?0 -
I think the people doing that are using 25% of their TDEE as a rule of thumb and then finding a happy balance between that and the 500/600 mark. I myself stick to 600 but sometimes go over by no more than 50, but I hit to the underside of that as well many times. If you are just starting out then find what's comfortable...do what you need to in order to stay with it. You'll find as time goes by that you'll be able to lower it with no ill affects...some have even gone to "true" fasting (eating 0 calories on fast days). I've done it a couple of times and have done 100 cal or less a few more...but I was testing myself. I'm still relatively new (3 months in) so I am still tweaking things to find the right balance.Christine_1085 wrote: »Hello I was told that people calories go up as high as 800 on fast days when doing the 4:3? Is this a right way of doing things or it is a rule to stick to 500 as close as possible?
I am one of those people that love to work out at least 1.5 to 2 hours a day and the range of the calories vary from 400 to 500 or even higher. I don't eat back all my calories or I even ignore it most of the time. What is you take on this?
It is OK to eat back exercise calories on normal days, but Dr. Mosley (the individual who came up with the lifestyle) says you shouldn't do that on fast days. This is mainly to gain the additional health benefits.
The 5:2 Fast Diet main website is at:
thefastdiet.co.uk/
but more specifically you should read the FAQ:
thefastdiet.co.uk/michael-answers-frequently-asked-questions/
and the page where they explain the 500/600 calorie logic:
thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/
Also, you should check out the video where Dr. Mosley documents his quest to lead a healthier longer life. There is a link in the announcement section at the top of the 5:2 group page. The progressions he steps through while searching are actually pretty interesting...and entertaining.
Good Luck
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I think the people doing that are using 25% of their TDEE as a rule of thumb and then finding a happy balance between that and the 500/600 mark. I myself stick to 600 but sometimes go over by no more than 50, but I hit to the underside of that as well many times. If you are just starting out then find what's comfortable...do what you need to in order to stay with it. You'll find as time goes by that you'll be able to lower it with no ill affects...some have even gone to "true" fasting (eating 0 calories on fast days). I've done it a couple of times and have done 100 cal or less a few more...but I was testing myself. I'm still relatively new (3 months in) so I am still tweaking things to find the right balance.Christine_1085 wrote: »Hello I was told that people calories go up as high as 800 on fast days when doing the 4:3? Is this a right way of doing things or it is a rule to stick to 500 as close as possible?
I am one of those people that love to work out at least 1.5 to 2 hours a day and the range of the calories vary from 400 to 500 or even higher. I don't eat back all my calories or I even ignore it most of the time. What is you take on this?
As of today looking at my food entry I may end in the low 700s and even if not counted I worked out for 1.5 hours. Both core, arm and cardio. I am tempted to count it a 4:3. My next fast as to be moved to Tuesday and Thursday. My birthday celebration keeps on going and going. Officemates are still taking me out. I would say that is a good sign.
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@flumi_f also listed this reference in the announcement section...it addresses both of your concerns:
https://fastday.com/buzz/avoid-these-5-common-fasting-mistakes/
Here's two links to that documentary (Eat, Fast & Live Longer):
dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms
...or...
http://documentaryheaven.com/eat-fast-and-live-longer/
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@flumi_f also listed this reference in the announcement section...it addresses both of your concerns:
https://fastday.com/buzz/avoid-these-5-common-fasting-mistakes/
Here's two links to that documentary (Eat, Fast & Live Longer):
dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms
...or...
http://documentaryheaven.com/eat-fast-and-live-longer/
Okay thanks so much. Today is definitely not a fast day since I will go over. And bad if I only eat 800 calories, I will have dinner instead of skipping it. Thanks for you patience.
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Has anyone been able to find another forum about intermittent fasting? I love this group here on MFP but I also like to read what others are saying about their IF experiences. I'm finding that;
1.) This IF lifestyle is very popular with people in the UK ( it's hard for me when reading those discussion forums because they use "stone" and gram alot) and for the most part diets and receipes are different.
AND
2.) Most of the IF on youtube have been posted by men. Most of them body builders. That is not very useful for me. It's like comparing apples to oranges.0 -
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thanksFoamroller wrote: »
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If you are on Facebook:
https://www.facebook.com/groups/52IntermittentFastingDiet/0 -
jknight001 wrote: »If you are on Facebook:
https://www.facebook.com/groups/52IntermittentFastingDiet/
Oooh! Thanks! I joined! I was in another IF group but no one EVER posted. I hope this one is more talkative!0 -
This one is the best .... just sayin'.0
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