5:2 Diet (alternate day fasting diet) anyone?
caggiebond
Posts: 6 Member
Last week I started the 5:2 diet. Eat what you want for 5 days of the week, and on 2 days restrict your calories to 500 for the day.
Has anyone been successful on this? I still eat healthy on my non fast days, or try to at least! It works for me because its much more sociable and I am not cutting out the food I love. I do exercise at home on my non fast days. I do more toning exercise than put any stress on my joints etc until I weigh less.
So this is me! Hello!
Would love to do this diet with someone?
Will log progress !
Has anyone been successful on this? I still eat healthy on my non fast days, or try to at least! It works for me because its much more sociable and I am not cutting out the food I love. I do exercise at home on my non fast days. I do more toning exercise than put any stress on my joints etc until I weigh less.
So this is me! Hello!
Would love to do this diet with someone?
Will log progress !
0
Replies
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sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.0 -
Hi thanks!
Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?0 -
Hi, my brother and sister in law have done this diet for about 3 months now. They have steadily lost and find it works for them on a Monday and Tuesday each week; However I would have to say that - they eat pretty well the rest of the week, they drink too much probably but neither of them was really overweight before, they just wanted to lose a few more pounds. I've never see my brother so slim - he's 49 and does a huge amount of exercise too - so it's certainly working for them.
If you are maintaining your weight at the moment eating what you are eating 7 days a week then by cutting down on 2 days a week to 600 should lose weight because of the deficit. If you are putting on weight with your current intake then you might just start maintaining your weight, if you start making up and eating way more on the 5 normal days then of course you won't lose weight and in fact you might even put it on.
So - What I would say is - if it works for you - great. Everyone is different and some things work for some not others. Healthy eating long term is I'm sure your goal - good luck with it0 -
Hi thanks!
Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?
well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.0 -
Last week I started the 5:2 diet. Eat what you want for 5 days of the week, and on 2 days restrict your calories to 500 for the day.
Has anyone been successful on this? I still eat healthy on my non fast days, or try to at least! It works for me because its much more sociable and I am not cutting out the food I love. I do exercise at home on my non fast days. I do more toning exercise than put any stress on my joints etc until I weigh less.
So this is me! Hello!
Would love to do this diet with someone?
Will log progress !
If you do a search, you'll find plenty - it has been posted many times overthe past few months since teh UK Horizon programme.0 -
sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.
I don't think i'd agree with this. If she can stay on this program for the extended time, there are benefits to fasting. Although 5:2 seems like a really inefficient fasting protocol. Usually on the 2, you don't eat at all. Nada, zilch...so it'd be something like:
Mon, Tue, Starve, Thur, Fri, Starve, Sun, Mon, Starve...etc.
Consistence matters more than what kind of eating pattern you are on. If you find this to be convenient, then sure, as long as your caloric goals are still set to deficit for the week.
Although I must say, if you think this is going to help you lose weight any faster...I wouldn't think so. This is a form of intermittent fasting, and usually IF protocols are a tool of convenience, rather than efficacy.0 -
Hi thanks!
Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?
well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.
Quite right about this. IF may induce better protein (muscle) synthesis when you do eat, but generally you'll need to tweak your numbers to average the 1500 or so per day. So eat days are going to go higher than 1500, if you get that.0 -
sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.
I don't think i'd agree with this. If she can stay on this program for the extended time, there are benefits to fasting. Although 5:2 seems like a really inefficient fasting protocol. Usually on the 2, you don't eat at all. Nada, zilch...so it'd be something like:
Mon, Tue, Starve, Thur, Fri, Starve, Sun, Mon, Starve...etc.
Consistence matters more than what kind of eating pattern you are on. If you find this to be convenient, then sure, as long as your caloric goals are still set to deficit for the week.
Although I must say, if you think this is going to help you lose weight any faster...I wouldn't think so. This is a form of intermittent fasting, and usually IF protocols are a tool of convenience, rather than efficacy.
Yeah i understand but i think the OP see's this as a diet plan than a new way of eating. and she wont see any better weight loss with this routine without tweaking it.0 -
If your look at it as a calorie deficit per week instead of per day this would work. Though I'm curious about the relatives having their 2 low cal days back to back. That seems unusual to me.
Where I see it going wrong is in eat as much as you want the 5 days. I know you say your not doing that. I'd rather eat till full and stay under my calorie goal per day than starve every third or fourth day and eat in excess the other days.0 -
I've been considering the 5:2 diet since all the press around the Horizon programme. I've read a few conflicting articles.
It seems to be a method very effective for athletes who are trying to become more lean, and build up on something called Glycogen - which is a form of energy (makes sense for those athletes about to take part in marathons and the like). The style of fasting mentioned in these articles seemed more strict, like the type aelunyu mentions.
The NHS website does not promote the method, but says that there is evidence that it can help you lose weight, which I suppose is pretty clear if you're reducing your weekly calorie intake by over 1000 calories. I've also read various people's blogs saying it worked for them, but imagine there's just as many people who it didn't work for, who just haven't blogged
The thing that made me read further was the link to longevity and reduced risk of a number of illnesses. There is research out there to back this up, but I don't know if it's proven! Supposedly, intermittent fasting improves your life expectancy and reduces risk of many illnesses, because fasting gives your body a chance to 'repair' itself.
I'd be really interested to hear how it goes for you, I did a 'Trial' day, as suggested by one of the articles, which I found fairly easy, due to still eating 500 calories, but wondering if I should really commit to trying it. I'm currently on a light workout programme, 1kg free weights routine and around 40 minutes of gentle cardio a day, but no idea what the right workout routine would be on this kind of diet.
Good Luck!0 -
For those who may be unsure of what the 5.2 diet is, it is lifelong & not a quick fix
You can see the whole TV programme here
http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UP_yeGfN1hZ
And Doctor Moseley who made is is on Twitter here @drmichaelmosley
You do not need to semi fast on consecutive days, any 2 out of 7 will do, what ever suits you
PS it is not primarily aimed at weight loss, but as previous poster says, more about health & longevity, weight control is a by product0 -
well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.
Thanks for the advice! I don't want flab
I was going to do sit ups, squats, 3kg bicep curl, etc all till failure on my non fast days. I have a programme from my trainer at the gym but had to cancel due to it being too expensive, but I still have the programme.
Would you say that was enough?
Thanks x0 -
Thanks for support! All I can do is try this. It works really well for me so far....I hope I do reap the benefits.
Line x0 -
For those who may be unsure of what the 5.2 diet is, it is lifelong & not a quick fix
You can see the whole TV programme here
http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UP_yeGfN1hZ
And Doctor Moseley who made is is on Twitter here @drmichaelmosley
You do not need to semi fast on consecutive days, any 2 out of 7 will do, what ever suits you
PS it is not primarily aimed at weight loss, but as previous poster says, more about health & longevity, weight control is a by product
Thanks for the link, I've heard a lot about this recently and having jus watched the program I am interested enough to look at the research further. I know it's not about weight loss, but I was amazed at his reduction in BF% over 5 weeks. That's double what I have achieed in over a year!
I'm just starting the nutrition and physiology part of my degree so may incorporate a 4 week trial on myself as my assignment. It would be interesting to see if the results were similar in someone younger and fitter to start with.0 -
I started it yesterday - first fast/500 calorie day. I did not find it to be as hard as I thought it would be and today I found I was much less hungry than expected and after my normal lunch I felt stuffed.
There is a MFP group for 5:2 which you should join, there are a number of people there that have been doing it for some time and can give you more information than those that have not done the research (or even heard of it) There are also a few FB groups if you want to join them too. Good luck and see you over in the group!0 -
500 calories a day is a great plan if you want to feel sluggish and mess with your sugar and hormone levels. With five days on and two days of basic starvation, you'd be confusing your body. Keep your sugar levels even by eating small, regular meals and this will also boost your metabolism. I have to think that's a better fix for weight loss than going to such extremes.0
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I don't know what this diet is, but I do fast on a regular basis, however I do a 24 hour no food at all fast once or twice a month. I also eat in an 8 hour window so I'm fasting 16 hours every day. I find that If I balance my calories out over the course of the week I still feel the same as if I were eating 3 meals a day. I don't feel hungry at all on fasting days. I lost weight pretty easily doing this, but now that I'm at maintenance I no longer feel the need to do the 24 hour fasts anymore and stick with daily 16 hour fast/8 hour eating window. I think it's a bit easier to stick to. I eat dinner at roughly 5:00 pm and don't eat breakfast until after 10:00 am.0
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I started this 3 weeks ago with hope of weight loss as well as getting the benefits of lower cholestrol and improve insulin reactions / reduce diabetes risk, as both are issues in our family.
Done 5 fast days, today was meant to be the next one but just got really fed up and blew it with chocolate and biscuits as after all the feeling hungry and headaches each fast day I've actually put on weight!! Everyone's stories of losing 3+lbs in first few weeks has really disheartened me when I've gained around the same in the past 3 weeks. I've not binged or anything on the 5 days, eaten well and healthily and pretty ow cal from habit, but still I've gained weight
Very unimpressed, especially as have managed to lose around 2 stone in last 6 months or so with a calorie controlled diet from a company called Jane plan, food delivered for 5 days and then sort my own for the weekend. (real food, and not bad actually for diet meals, no additives etc and not meal replacement / bars etc which are generally foul!), and was hoping the fastdiet would help me to continue to lose a little more and then maintain without permanent calorie counting. Obviously can't continue with the food delivery indefinetly, can't afford it (was a groupon offer which is why could afford it initially) and it gets a little boring after a while as being veggie, there was a limit to the number of dishes they make that were suitable; and so am very disappointed to have had so little success with the 5:2 even though for only s short time to date, wouldn't have expected the gain I got!
Anyone else started this and had similar issues?0 -
I started ADF but I am doing it every other day. It is tough. Not going to lie. But I already fit in my pants better after a week. I am blogging about it and reporting my personal findings here: http://tryingadf.blogspot.com/0
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Hi Elkay. I've been doing ADF for the last 6 months. the first week or 2 was the most difficult. For me, the weight loss is secondary (over 6 months, I lost 12 Kg... I went from 92Kg to 80Kg... slow and steady). I like the health and longevity benefits. I like it so much, that I also started a website & blog (adfasting.com). The main reason I started it was (as a male), I hate diets, watching what I eat, counting calories, etc... I just can't be bothered! So for me, I just need to remember 1 thing: can I eat today? if so, I'll eat whatever I feel like, if not, then I'll just have to wait until tomorrow. As far as I'm concerned, its perfect.0
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I would go with the few people that say WATCH Dr Mosley's Horizon documentary, Eat fast and live longer (google it). 'Please Understand' it's not a 'diet' (ie weight watchers, slimfast, cabbage soup etc) its about health and longevity, Dr Mosely was borderline diabetic and had bad visral fat, watch the documentary it sorted his blood chemistry and his disease markers all improved, so go to Dr Mosely's website (http://thefastdiet.co.uk/) for a full insight and links to all the research by many different Dr's. It is not for everyone, I am also doing it for the health reasons, in my family there is heart disease, dementia and diabetes and I will do all I can to mitigate that. 0
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This is a video by Dr. Mosley which sheds some light on this research.
http://documentaryheaven.com/eat-fast-and-live-longer/0 -
It actually is a diet, http://thefastdiet.co.uk and Dr. Mosley now has a book http://www.amazon.co.uk/dp/1780721676/ref=nosim?tag=wwwthefastdie-210
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Really depends on your own mentality and physiology and whether you can deal with it. I tried this for a month and just found myself reverting to ED behaviours, but a friend of mine has done it for about 5mo (may well still be doing it, I don't know) and dropped several dress sizes. Good luck if you do try it out!0
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I believe on the 5:2 diet you're supposed to eat at maintenance (TDEE) for the 5 days, and then 500 calories for the non-consecutive fasting days. Restricting 7 days a week is just a diet. It doesn't provide the physical benefit of preventing metabolism slowdown, or the emotional benefit of getting your weekly calorie restriction overwith in two days so you don't have to do it every day.0
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I believe on the 5:2 diet you're supposed to eat at maintenance (TDEE) for the 5 days, and then 500 calories for the non-consecutive fasting days. Restricting 7 days a week is just a diet. It doesn't provide the physical benefit of preventing metabolism slowdown, or the emotional benefit of getting your weekly calorie restriction overwith in two days so you don't have to do it every day.
This. Same weekly deficit as on a regular calorie controlled diet, just distributed differently.0 -
500 calories a day is a great plan if you want to feel sluggish and mess with your sugar and hormone levels. With five days on and two days of basic starvation, you'd be confusing your body. Keep your sugar levels even by eating small, regular meals and this will also boost your metabolism. I have to think that's a better fix for weight loss than going to such extremes.
Another person speaking out of their *kitten*. I've been on it for a while. I exercise on my fast days, sleep great and have lost weight, am building muscle. You cannot just eat what you want on your nonfast days though.0 -
Actually the 5:2 plan has a lot of structure and research behind it. It started in England and made it over to the USA fairly recently. There are lots of books on Amazon if you would like to learn more about it. One that I like is called The Fast Diet by Dr. Michael Mosley. Please add me as a friend if you would like to lose weight with me. I started in September this year and already lost 20 pounds. :-) This is the easiest diet I've ever tried and actually is more of a lifestyle for me. So happy I found it.0
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Been at it since May and am now in my 21st lost kilo.
Very structrured and easy for me. 2x 500 and 5x TDEE give a deficit of about 20-25%. Which is good for healthy weightloss. I'm just a person, that hates restricting everyday and that is why this is so perfect for me.
Definitely a way of life and not a quick fix. The fasts will be my maintanance tool, when I get there. I will up my cals on eating days then and fast once or twice a week, depending on what my body needs.0
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