Am I doing the 5:2 diet wrong?

mfp120229

Hi,
Every monday and wednesday I consume 600 calories.
The other days I consume around 1800..2000 calories each day.
Some days I exercise a little with kettlebells - but even so I'm not seeing much progress.
Do I need to eat more calories on the 5 days ?
Help!!!!
john.

AbsoluteNG

I don't know how big you are but you should be losing in the 1 to 2 pound range from what your telling me.

beattie1

How long have you been doing this and what are your BMR & TDEE? You should be eating close to your TDEE on non-fasting days. How do you feel on those days - if you're hungry, eat a bit more.
What, exactly, do you mean by "not much progress?"

mfp120229

I am 182 pounds (1st thing in the morning anyway!)
Yes, I would agree with you - but something is wrong.

kae_blah

The 5:2 lifestyle is not primarily a weight loss tool (from watching the documentary. Not sure the angle of the book).

(2000 * 5) + (600 * 2) = 11200 calories a week so an average of 1600 a day.

Compare this MFPs daily and weekly targets if you were eating the same every day (or compare to your TDEE).

Try exercising more. Remember you don't eat back exercise calories on the fast days.

Ed98043

It sounds like you're doing it right. How long have you been doing it? How much weight have you lost in that time? Do you weigh/measure and log everything you eat and drink so you're absolutely sure about the calories?

mfp120229

Hey, thanks everybody for the advice. I just am confused that I have just hovered around at 182 since beginning of march.

I'm sorry but I don't know what TDEE is?

Yes, as kae_blah says - average of 1600 a day - which is what the MFP wizard thing suggests for loosing 1lb per week.

Maybe as you say my metabolism is slowing down and I need to exercise more. But I thought the whole "arm waving" magic of the 5:2 diet was that the cycling stopped the metabolism from adjusting downwards.

I appreciate the comments here - Really!

Brads2ndLife

Hi,
Every monday and wednesday I consume 600 calories.
The other days I consume around 1800..2000 calories each day.
Some days I exercise a little with kettlebells - but even so I'm not seeing much progress.
Do I need to eat more calories on the 5 days ?
Help!!!!
john.

Why do you think you need to eat more? Sounds more like you might need to eat a little less on your feed days doesn;t it? What does MFP suggest you take in per day?

mfp120229

I can't guarantee that I eat 2000 cal on the feed days - sometimes it is less. But even it it was 1750 say that should not be a problem should it?

Started January, steady loss of 2 lb per month.

As you suggest, rather than base it on 1600 per day (for 1lb a week) - MFP suggests 1200 per day (for 2lb a week).

So, I can try and re-jig that into 5:2 speak as 1440 for feed days and see what happens!!

It has to be something simple to kick it off again.

Thanks!

beattie1

TDEE = Total Daily Energy Expenditure = the total amount you burn every day = your Basal Metabolic Rate (what you need to keep alive if in a coma) + all other energy burned moving around & doing stuff including exercise.

1440 on feed days seems too low to me - it's less than I eat on feed days & I'm a short 61 year old woman. I see you're a 43 year old man, so should lose easily on more than I do. I'd advise you to keep on eating as you are but add in some more exercise if you can.

mfp120229

Thanks for the advice.

Just found this - would make a good motivational paperweight or inside-the-fridge ornament!

http://www.anatomystuff.co.uk/product-one-pound-1lb-of-fat-model_71817.aspx

Brads2ndLife

LOL. Yes it would.

I am 5 years older than you, and am trying to 5:2 it to health. Here is what I've been eating.

My MFP calorie target is 1860 and I'm averaging 1670 per day overall.

Maybe it will help as a comparison to what your figures are.

tricksee

I love me a good spreadsheet.

boroko

Just found this - would make a good motivational paperweight or inside-the-fridge ornament!

http://www.anatomystuff.co.uk/product-one-pound-1lb-of-fat-model_71817.aspx

Got to get me one of those - will put it in the fridge next to hubby's cheese to remind him not to be so piggy!! Just hope he doesn't try and eat it. :laugh:

mfp120229

here is what i have been at... and staying spot on 182lbs for the last 30days!
https://dl.dropboxusercontent.com/u/2154540/2013-04-16_211005 (net).jpg

(i dunno how to embed images yet - sorry!)

JoRumbles

No advice but I love the model.

WHen I find myself thinking I have "only lost 1lb" I remember what a pound of butter or a pound of mince looks like and actually its quite a lot.

kristinL16

I just started the 5:2 plan and am on my second fasting day. I am wondering if there are any "rules" (written or unwritten) about how many days are in between fasting days?

alsunrise

I ate the full 2000 calories on my non-fasting days and I lost 2 lbs last week. Maybe you should try eating the full 2200 calories, that's what's recommended for men.

beattie1

I just started the 5:2 plan and am on my second fasting day. I am wondering if there are any "rules" (written or unwritten) about how many days are in between fasting days?

It's not recommended to do them back to back. I find leaving at least two "feeding days" between fasts works better for me. I've found that if I go into a fast day without having eaten enough previously I fall off the wagon and can't finish the fast without going over. Maybe you're stronger-willed than I am.....

The 5:2 diet is a variation of the Up Day Down Day Diet or Alternate Day Diet. On this one you eat around 500 calories on the fast days (Down Days) but eat a LOT more on Up Days - at or around TDEE, so you go into the next fast day really well fed. I think I'd still find that too hard to keep up though.

kristinL16

Thanks. Last night around 5:00 I started feeling pretty poorly. I was feeling sluggish (cognitively and physically) and light headed. I thought I may actually pass out (not being dramatic with that statement). It came on pretty suddenly and I was with a client so could not eat at that time. Next time I will leave more days in between and make sure my day prior to fasting is well fed. This time I had one day in between but only ate 1272 calories that day.

beattie1

Thanks. Last night around 5:00 I started feeling pretty poorly. I was feeling sluggish (cognitively and physically) and light headed. I thought I may actually pass out (not being dramatic with that statement). It came on pretty suddenly and I was with a client so could not eat at that time. Next time I will leave more days in between and make sure my day prior to fasting is well fed. This time I had one day in between but only ate 1272 calories that day.

I'm glad you didn't pass out and learned a bit more about how to manage the fasts. I read your other post saying much the same thing but couldn't think of anything to say except "Eat more" or "Eat something if you get light-headed". As you'd already said you couldn't eat as you were working there wasn't anything left to add.

brooksfan

Started the 5:2 three weeks ago, lost 6.4 lbs first week and 3.2 the second. Try to exercise 5 days a week. The diet has not been hard to follow and have felt good. Does anyone drink those sparkling ICE drinks on the fast days are these ok to drink. Husband was skeptical of diet but has joined me this week.

kristinL16

As far as I know, you can eat whatever you want on fasting days as long as it fits within your calories. I try to load of on nutrient rich, low calorie foods (chicken, veggies, etc) and lots of water. I assume the ICE drinks are calorie free?