5:2

concord16

Hello all! So I was wondering if anyone has had any experience with the 5:2 eating plan? The idea (modified) would be that you eat moderately healthy 5 days a week with indulgences here and there (not bingeing though) with 2 non-consecutive restricted calorie days ( less than 500 for women).

diannethegeek

There are a lot of people around who've had success with 5:2 fasting. I know there are a couple of groups for it in the Groups section. You might check those out.

tgmichelleee

I'm assuming it's a form of IF (intermittent fasting)
I haven't done 5:2 so I can't comment on that exactly, but I am currently eating on an IF lifestyle.
My eating schedule is 17:7, 17 hours fast 7 hour window to eat and I love it. I don't do well with breakfast and my body seems to do better when I work out on an empty stomach, plus I tend to eat more in the evening and prefer larger dinners, so it works out perfectly for me.
I will say though that I don't quite stick to it on the weekends (so my eating windows switch to more of a 15:9 ish schedule on the weekends)

I'm sure people have done great doing 5:2, but from my pov I would never try it because it seems like you're depriving yourself. And knowing myself I would probably binge the minute those two days were up
But that's just my two cents

astronomicals

nvm

SKME2013

There are quite a few threads now on this forum re intermittent fasting, apologies for double posting but it might be helpful:

First you calculate your BMR and TDEE:
http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

Here is the link to the 5:2 fast forum which is great in supplying you with answers.

http://thefastdiet.co.uk


In effect you are eating five days a week somewhere between your BMR and your TDEE and on two non consecutive days, e.g. Monday and Wednesday, you are only consuming 500 cal (women) and 600 cal (men). This will create a deficit of 3000 cal per week which is the equivalent of losing 1 pound in weight.

Now there is also 4:3 (same as above but three days fasting) and ADF (alternate day fasting), with the latter allowing you to not only consume what you want but also as much as you like. (ADF only)

All of the above can be combined with 16:8 (you eat ALL of your food within a time frame of 8 hours and you give your body a rest for 16); 20:4 or 22:2, the last ones allow you to eat within either four or two hours.

I have done a combination of all the above and I have lost 8 kg in 12 weeks, which is in my particular case outstanding as I did not have to lose much. The more you have to lose the faster it goes.

I am now close to maintenance and so far am very happy with this way of losing weight.

And yes, you can work out on those days but you are NOT allowed to eat the calories back. You need to stick to your 500/600 cal and stay under your TDEE on non fast days.

Best of luck
Stef.

melaniecheeks

Lots of help and support here

http://www.myfitnesspal.com/groups/home/8005-5-2-fasting

Or try using the "search" function to see more conversation threads on it.

Quick answer - I've been doing it for more than a year, love it, and will continue with it. But it doesn't suit everyone.

Snow3y

Silly and pointless.

SKME2013

Silly and pointless.

And you based your comment on what research exactly? ADF and 5:2 are based on clinical research and have both proven to very effective! Furthermore, no pills required or any costs involved. Comments as yours are seriously pointless and make this forum less effective.
Stef.