The 5:2 Diet

lozzieemayjenkins · May 2014

Hey everyone,

I don't want any negative comments regarding intermittent fasting.. each to their own and I understand some people will not like this concept or understand it or believe in it etc.

Just curious if there are any of you out there that have tried 5:2 or currently do 5:2?

And if so, what has your weight loss, inch loss and body fat percentage loss been like on this plan?

Thank you.

ath459 · May 2014

It works. Just be careful when fasting and working out. Might be good to take a vegan protein like RAW brand. I've met some fasters who have a pill intake of a 85 year old - Protein, D, B12, Iron and Calcium.

Just be careful, and follow your body's warning signs. It can have the opposite effect or risk your health if not done right... If done right it can work. I met someone who did that and lost about 2 inches (and they weren't that big to begin with).

lozzieemayjenkins · May 2014

Thank you

I've chosen Monday and Wednesday as my fasting days, and on those days I won't be exercising as their my busy days with work and my son.

But I'll be working out the other 5 days of the week, a mixture of weight training and cardio. And I have a good Optimum Nutrition 2:1:1 recovery whey protein shake

lindsey1979 · May 2014

I actually just started this -- had my first fast day yesterday. And I was pleasantly surprised by how easy it was. I thought I was really going to struggle, but nope. I started to feel it in the last 3-4 hours of my 24 hour fast (I kept all 500 calories for dinner) -- little lightheaded, small headache, but pretty minor. I also didn't do any heavy workouts -- just walking. I kept my heavy lifting and HIIT sessions for feed days (like tonight). I also eat Primal (more permissive version of Paleo) and dinner tasted FANTASTIC last night. Even that first fast day showed me how much I was eating when I really wasn't hungry -- but being cued by other things.

It's obviously way too soon to see any results, but I like the theories and evidence I've ready about intermittent fasting and am interested to see the results from creating a weekly deficit through this manner.

ath459 · May 2014

Whey is okay. When I wasn't vegan I had whey, but I recommend the RAW brand only because I've felt its repairing effects more and its less processed nonsense. I recommend you experiment a little bit to try to get the optimal recovery. I would also exceed the protein intake that MFP recommends to you on days after fasting. Its all about recovery.

Ohh and please drink lots and lots of water. I'd hate to see a post from you a few weeks from now "How not to faint when fasting." Haha.

17ChargerGirl17 · May 2014

Please explain to me what exactly this is.

ath459 · May 2014

Ohhh, sorry. Also, cut (or monitor) your sodium levels as well. thats very important.

melaniedsm · May 2014

Are there any rules other than eating your normal calorie burn 5 days a week and eating 1/4 your calories burn two other non-consecutive days?

lindsey1979 · May 2014

Is this program based on intermittent fasting. The idea is that two days of week (non-consecutive), you eat only 500 calories (or 600 if you're a man -- or 25% of your TDEE). Some divide it up into two small meals, some keep a longer fast period and keep all the calories for dinner. Then on the other 5 days you eat your TDEE. Some say to count some say not to count. I personally am going to track to be sure.

The idea is that you create a weekly deficit from those two fast days rather than a consistent restriction every day. And there is science out there showing benefits of fasting -- improvement of insulin sensitivity being one of them! Many find it just an easier way to eat.

sunshine4040 · May 2014

http://fitness.mercola.com/sites/fitness/archive/2013/12/20/intermittent-fasting-weight-loss.aspx
This post actually just got me interested enough to check it out. I am curious enough I think I may give it a try and see if it helps the next time I plateau for forever.

thavoice · May 2014

Nope.

5 days a week eat at your maintenance, and 2 at 500 a day. Pretty much eat whatever you want on any of those days as it goes by strictly calories.

and you can do consecutive if you want.

I found the 4:3 to be easier to get into the rythm.

Another eason I love it is that life happens. Parties, Holidays. Catered meal at work. Date night at a nice restuarant. Etc.

Those days...you make an UP/feast/eat day. When everone was fretting about diff holidays or parties or whatever if you are on IF you dont have to worry neary as much

slimflo76 · May 2014

I have recently started fasting 5:2, I have chosen this system as I enjoy eating out at weekends and I struggle to keep within my calorie limits then. I find it quite easy, opting for a modest breakfast like an egg with mushroom and tomato, fruit for lunch and fish and vegetables for dinner. I drink lots of water and herbal teas while I am doing it. I find being quite strict for a day easy to cope with and I always feel great the next day. Exercise wise I have had no problems, but I haven't been doing mega workouts on those days just a general trying to be as active as possible like the rest of the week. Its too early for results yet but I do feel like its working.

lindsey1979 · May 2014

Have you tried saving all your cals for dinner? Or do you find dividing up like that isn't so bad?

I just wonder because I've been holding all mine for dinner because I thought eating just little bits through the day would leave me quite hungry and was wondering about your experience with it.

cwoyto123 · May 2014

Calories in vs. calories out.

thavoice · May 2014

and ultimately that is all it is. Just a way to create a deficit each week/month.

Some reduce calories every day or you can do it this way and severly cut them 2-3 a week and eat at maintenance the rest. I find this way much easier but to each their own

thavoice · May 2014

In my feast cycles I just have a few things here and there during the day. Maybe a chicken breast or a sandwich, whatever I choose (Gasp..even a candy bar which usually isnt the best use of them). one could save 500 for one meal but the way I do it, 24 hour cycles, it doesnt make quite as much sense.

lozzieemayjenkins · May 2014

Let me know how you get on! And good luck with it

x

thavoice · May 2014

I saw big jumps the first couple of weeks. Granted, much is that water weight but it is very consistant at 1.5-2/week since then. I am a bit more aggressive with doing it 3 days a week.

lindsey1979 · May 2014

Why do you think the first big surge would be water? Are you eating much different foods? Or were you not creating a deficit prior?

thavoice · May 2014

When most people start a new regimine, like I did the 4:3, you tend to drink much more water than you did before. When you drink alot of water you flush your system so to speak and more water leaves. If a person who was already dieting, eating at a deficit, and then also drinking alot of water I wouldnt expect a huge loss that first week on 5:2.

lindsey1979 · May 2014

Gotcha. That's what I was wondering.

thavoice · May 2014

Figured that is what you misunderstood from what I was saying.
I very much enjoy the 5:2, well 4:3 for myself.

We are all creatures of habit and after awhile you start to really know what "right" looks and feels like. Most people dont go and eat diff things ever single day. They have a routine of a certain amount of foods they eat more often than others and know where they are at on the caloric intake.

Now when I go out to a restuarant ya have to do some work to see what is best, but for the most part what we eat are known commodities of how many calories are in them

albayin · May 2014

In my case, it worked the other way. When I first started, I dropped a couple of water pounds then it went back up...I have done this for a year..my weight is still the same. I am convinced I can't lose weight...but I guess people will jump on me all over asking if I weigh my food if I log it...blah blah blah...

melaniecheeks · May 2014

I can't link on the iPad, but if you search groups you'll find a very supportive a helpful 5:2 fasting group on here!

lindsey1979 · May 2014

If you're pretty convinced you're eating at a deficit. Have you seen the doctor? There could be other reasons you're not losing weight.

albayin · May 2014

This thread is not about me...but anyway, yeah my blood work came back like text book normal. I even had my cortisol level checked...I am not convinced I am at a deficit, but eating anything less than I already do would not be possible or I should just stay in coma...too bad hormones aren't visible and they don't always follow math or science...

slimflo76 · June 2014

Hi I am going to try going 4:3 this week and today I will try saving the calories for evening meal. My end of week weigh in I lost 2 lbs so I am pretty happy with that- even if much of it is water

kirstenflood · June 2014

been doing it 6 months and ive lost over 100lb and i feel its something i can stick with forever. i had my bloods done a few month back and everything was good!

flumi_f · June 2014

There are two groups with people doing 5:2 on MFP. Lot's of support and information there.

5:2 is quite easy, only two rules really -
500cals (women) / 600cals (men) on two days a week, spread them out as you like
eat normally on 5 (normal means at your maintainance level)

Other than that no special foods or supplements needed, if you eat a balanced and varied diet.

I've been doing it for 13 mth and am very happy with my health and my weightloss. I combined it with regular strength and cardio exercise and am fitter than I ever was.

ChrisM8971 · June 2014

The 5:2 diet works for many people in the same way that many other plans work for people if it provides a sustainable method of creating a deficit that you can stick to.

The idea, as has been said, is to eat 500 cals (600 for men) on two non consecutive days while eating at maintenance for the remainder of the week. However many people seem to tweak this in order to try and lose faster by, for example, eating 1,200 calories on their maintenance days or trying to burn 500 calories through exceptional exercise on their maintenance days and not eating back.

I would suggest that you use the TDEE method for calculating your maintenance and not MFP so you can include an exercise routine in the calculations.

Also remember that weight loss is not a race and most sources recommend a maximum goal of 2 lbs per week as being a healthy rate

If you do go down the 5:2 route then I wish you luck and hope you are one of the people for whom it works

CharleePear · June 2014

I love the 5:2 Diet, I used it before the meds I am on now. It worked a treat! I may go back to it once I a settle down.
I find you can't be hard on yourself, you have to allow yourself to go over a little, or even a lot (as high as 700 for me sometimes).
Also I would eat below maintenance, but only just, because I had been eating at deficit for a few months, working out and religiously weighing my foods with little to show for it.
I found that protein shakes were my friend with heaps of crushed ice. That filled me up and it was low calories.

The 5:2 Diet

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