5:2 diet
Replies
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Had to jump in here to say I agree with pretty much everything Fawceth said.
I have been using the 5:2 way of eating (NOT "diet") for 6 weeks and lost half a stone. Not a massive or very speedy loss but this way of eating is about much more than that. I also feel like this is the first time I can "stick to a diet" and as such I know I'll lose the other 2 1/2 stone that I need to lose. By calorie counting to 1200cals a day every day I felt deprived and like a failure when I went over. I have lost and regained the same few pounds time and time again.
I enjoy my fast days and don't feel especially deprived as I know I can have whatever I like tomorrow. My energy levels are the same as normal. I save my 500 calories for one healthy evening meal as I've heard that there are some potential benefits of 20-24hr fasting rather than having three small meals during a fast day. I am also still kind of tracking what I consume on my feed (or feast) days just to give me an idea. I'm not calorie controlling on those days per se, just seeing how much weight I'm losing on a weekly basis compared to how I'm eating on my feed days. Once I've lost my first stone I tihnk I'll throw my calorie counting out of the window, forever.
The science and benefits behind this way of life (and it is a way of life, I'll continue fast days once I'm at my target, people often do 1 day/week for maintainance) are not proven yet but there are a lot of studies happening and they are very very interesting. I'm planning to go for more blood tests in 3 months to see if they have improved (I have high cholesterol and high BP).0 -
Yes, i was thinking about this recently.
For those using it primarily as a weight loss tool, then it doenst matter how you spread your 500 calories,but the calories consumed on non-fast days are quite important.
If it's the other health benefits you're mostly interested in, then fasting for as long as possible becomes the most important factor, and the calories on non-fast days are less important.
Now, there's not enough scientific evidence as yet to say "This way is right" or "that way is wrong" - in a sense we are all our own guinea pigs in this. Weight loss is easily measured so progress on that score is easy to track - the other health benefits (such as prevention of Alzheimers in old age) are clearly not so easily measured.0 -
Hi, I started the 5:2 diet about 5 weeks ago...for weight loss purposes. So far I have been having 3 meals a day of 150-200 kcals. I was reading dr Mosleys book on the fast diet and he recommends having just 2 meals a day, breakfast and dinner. So I decided to take this approach. I had 2 scrambled eggs and ham for breakfast (normally I have porridge which sounds more boring but I actually missed it) then I found it really hard to skip lunch and by 7pm when it was time to go home I felt weak and dizzy. I cycle to and from work and I felt so weak that half way home I had to stop off at a Sainsburys and get a sandwich (which I made sure was 250 kcals). Up until today I had been really enjoying the fast diet but today was such hell I've been put off it completely! Does anyone have any suggestions for me? I want the health benefits of the 12 hour fast between meals but I just don't think I can do it. Perhaps I could up the calorie intake because of the hour cycling I do each day? Or can anyone suggest low cal foods that fill up....I think I missed the carbs!!
Thanks Isobel0 -
Hipthypanda
I actually have 3 small meals on fast days. 1 poached egg for breakfast, homemade soup for lunch an fish and steamed vegetables in the evening. It comes in at 490 calories . It's a suggestion you might try as it may keep your blood sugars more regular for your ride home. Interesting I find that as I swim 60 laps on fast days my net calories for the day are about 6? I encourage you to keep going but something eaten before your ride is important.
Beavergong0 -
I started with 3 meals a day, and have been making very gradual changes to my lunch to reduce it. I went from soup and salad, to just soup, and now those soups have got down to a 30 cal miso soup.
I think especially if you're cycling you need to make sure you are doing what suits your body. If weight loss is your primary aim, then spread the calories however you like, as long as the total is under 500. The book does say you can't eat your exercise calories back, sadly, so you need to experiment with timings and amounts.0 -
Hi everyone,
I am on my second week of 5:2, today is my second day this week. I've had to do my 2 days back to back so today I feel really hungry, normally am fine with just one day and then eating normal the next day. Work, family and keep fit commitments wouldn't allow me to have a couple of days in between my fasting days.
I have to eat 3 meals a day, couldn't go for hours without food, yesterday I had porridge for breakfast, soup for lunch and egg salad for dinner. Even had enough calories for a treat in the evening.
I feel more in control on my fast days.
Good luck to everyone that is doing this eating programme.0 -
I tried the 5:2 diet this week and found it really easy, an example of my fast day I had porridge with water and few blueberries for breakfast, low cal cup a soup, crispbread and sugar free jelly for lunch and homemade veg soup and pear for supper. You need to drink lots of water though. I found it surprisingly easy and had lots of energy on the fast days and best of all lost 2 lbs after remained the same for 3 weeks even though sticking to my diet plan yipee!!!0
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I tried the 5:2 plan back in the early autumn and I must say I struggled. I had two main issues 1) i was fasting on Mondays and Wednesdays. Mondays were OK - not a breeze, but manageable. Wednesdays were a nightmare.t I was headachy, found it hard to concentrate, not rumbling hungry, but uncomfortable, irritable and worst of all, exhausted. 2) On non- fast days I was eating a calorie allowance which took my total average weekly calories to 1200 (so about 1500 calories with exercise netted off), as I couldn't see any "magical" benefits of this approach which would negate the overall need to restrict calories. The problem was that 1500 calories still felt restrictive - so in effect I always felt deprived. In the end, it was so difficult to do that second day that it was affecting my work and I had to give it up. I then had to have surgery and I'm only just getting back to exercise etc, so I've gained quite a lot of weight. I'm still very drawn to this plan as its so simple and I can see a logic to it. But I'm not terribly confident it will suit me and I wondered if anyone else had similar experiences?0
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I tried the 5:2 plan back in the early autumn and I must say I struggled. I had two main issues 1) i was fasting on Mondays and Wednesdays. Mondays were OK - not a breeze, but manageable. Wednesdays were a nightmare.t I was headachy, found it hard to concentrate, not rumbling hungry, but uncomfortable, irritable and worst of all, exhausted. 2) On non- fast days I was eating a calorie allowance which took my total average weekly calories to 1200 (so about 1500 calories with exercise netted off), as I couldn't see any "magical" benefits of this approach which would negate the overall need to restrict calories. The problem was that 1500 calories still felt restrictive - so in effect I always felt deprived. In the end, it was so difficult to do that second day that it was affecting my work and I had to give it up. I then had to have surgery and I'm only just getting back to exercise etc, so I've gained quite a lot of weight. I'm still very drawn to this plan as its so simple and I can see a logic to it. But I'm not terribly confident it will suit me and I wondered if anyone else had similar experiences?
Others with a weekly calorie total of 1200kcal are likely dead.0 -
Ha - you're right! That might be where I was going wrong!
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I just reread Dr Mosley,s The Fast Diet book where he suggests we try a 2pm to 2pm fast as it gives you a longer time without food overnight. Has anyone on 5:2 tried this and would like to comment on how they found it compared to normal fast day?0
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bump x0
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I guess 5:2 is just the quicker way to reduce your weekly deficit or you can just eat less per day.0
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OP - join our groups here on MFP:
http://www.myfitnesspal.com/forums/show/7953-5-2-fasting
http://www.myfitnesspal.com/forums/show/8576-5-2-diet0 -
I just reread Dr Mosley,s The Fast Diet book where he suggests we try a 2pm to 2pm fast as it gives you a longer time without food overnight. Has anyone on 5:2 tried this and would like to comment on how they found it compared to normal fast day?
I've tried one week of the 2pm - 2pm ...... It was ok but as you start day1 from 2pm and finish day 2pm I found it felt like I fasted 2days and not 1 ....... Probably just physiological but it seemed longer :indifferent:
It's worth giving it a go for week and see if it works for you, nothing too lose but lbs, he he!
Good luck if you try it0 -
I'm in it for the fasting so I eat a snack Monday night before bed then close to 500 calories at noon Tuesday, when I get hungry in the evening I just go to bed. Get up Wednesday eat like normal and repeat the fast Thursday, then have a regular weekend. Sleep has its advantages.0
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Just wanted to say that I've been on the 5:2 lifestyle for just over 6 weeks, and have been losing 1.2 lbs per week....a healthy rate I think. I really like this plan, and actually enjoy the fasting days..well most of the time.
Because I think of it as a lifestyle, not a short-term diet, I take it easy on my self, and allow myself a little cheat once and a while. I might eat 600-750 calories on diet days because I'm a big guy (Im a 6'5", 224 lb man), but I don't obsess..I just know when I get close to where I'm supposed to stop. If I work late, a 1-2 AM snack of some almonds might occur. Generally, the days go something like eggs for breakfast, almonds and other little bites of protein through the day, a big salad/grilled veggies with a portion of salmon or chicken for dinner. LOTS and LOTS and LOTS of green tea. Iced. All day long. The tea helps with hunger, and is good for you on a number of counts.
In any case, I'm a big believer. I do it with my wife, which helps. I fast on Monday and Thursdays because those are really busy days for me, and being mentally busy keeps me from thinking of my biggish belly...which is definitely shrinking after 7.5 lb lost.
But again, the best thing is that I can imagine myself doing this habitually (as long as I don't get too thin...).0 -
Quick question about the 5:2. I do IF with a 4 hour eating window if i implement the 5:2 will i lose fat, muscle or both? I have a last bit of fat to lose and i feel as if the 5:2 will do the trick.0
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Quick question about the 5:2. I do IF with a 4 hour eating window if i implement the 5:2 will i lose fat, muscle or both? I have a last bit of fat to lose and i feel as if the 5:2 will do the trick.
Losing muscle mass is all about large calorie deficit. Large deficits support only the basic essentials (heart, lungs, kidneys, etc.)
Set your weekly goal to no more than 1/2 pound.......and see how many calories that gives you.
Then do strength training, and eats lots of protein. 5:2 is about timing.... makes it easier for some to stick with it.0 -
Hi Beavergong,
The 5:2 diet is quite straightforward. You fast two non-consecutive days a week keeping a low calorie intake which is 500calories for women and 600 calories for men.
The other days you eat as normal; however as I have tried it (bought the book and downloaded all the apps) you can't really pig out in food despite what they advice on the book. You have to eat relatively healthy.....
If you go on line there are thousands of recipes for that diet but I can give you any info which is in the book if you like...just ask 0 -
I have not done the 5:2 diet myself, but one of my work friends has. She lost 20ish pounds in a few months...all from her midsection. The holidays came and she eased off, and like with anything the weight came back. Or at least she said she stopped because of the holidays, but really I think it had to do with the tests she'd had done. She originally started because of claims that it would help lower the numbers on the testing she has done every few months as a pre-diabetic. She was disappointed to find that despite the weight loss and the promises, her numbers did not change.
With spring here, she's looking to get back at it and make it more of a lifestyle change, like "this is how I eat now, no exceptions". So I think it says something that she's willing to give it another try.
For fast days she mostly ate oatmeal with apple sauce or chicken and soup or veggies. She had to do a lot of adjusments to find out what worked best for her. She changed the fasting days recommended by the book so that it worked better with her schedule. She also drank a lot of hot water with lemon to curb cravings, especially early on as her body got used to the plan.
Also, because it's all about keeping a regimen, she had to schedule out her workouts for non-fast days, which mean doing a lot of other scheduling of her life to accomodate.0 -
The 5:2 diet is what got me started again toward being healthy, I did it for about 6 weeks and it helped kick start me to lose weight, I really haven't done it since I started on MFP but it worked, I just got tired of it. I may go back to it once the weather warms up because I always have a lot smaller appetite when it is hot outside0
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I have done it a couple weeks and it has helped me.
What I do: 500-600 kcal Monday & Thursday, min 50g protein & 20g fiber, drink tons of water. On Mondays, I do my normal morning 4 mi walk with 8 sprints plus another 2 mi in the afternoon (while waiting out a kid's piano lesson). On Thursdays, I do 10 minute HIIT routines (http://neilarey.com/programs/30-days-of-hiit.html) three times during the day. The days following I eat 1000 kcal with macros 33-33-33% and low glycemic load (estimated <30 for the day).
What I observe: I get through the fast days with pretty good energy if I ate well the day before. I have to be careful what I eat the following day, however. I try to do more frequent small meals than I usually do to boost metabolism those days. Otherwise I store anything I eat as fat. I do exercise those days, but more aerobic (less intense). I'm 20% body fat, so I speculate that I've got relatively low leptin levels to start with. Modifying diet in a way that lowers blood glucose (caloric or carb restriction), lowers leptin even more. That means my body is in a serious energy storage mode the day after a fast.
IMHO, how a particular regimen works for people depends a lot on their body composition, and hence their individual chemistry. Two years ago my husband lost 35 lb. on a healthy slow carb diet that had one "cheat day" a week and allowed a glass of red wine any day. He did great on it (although very difficult for him at first), and he has kept it off. I actually gain weight on that diet, even if my "cheats" are extremely healthy! The difference is he was starting with a BMI>25 and I'm starting <20.0 -
I have done it a couple weeks and it has helped me.
What I do: 500-600 kcal Monday & Thursday, min 50g protein & 20g fiber, drink tons of water. On Mondays, I do my normal morning 4 mi walk with 8 sprints plus another 2 mi in the afternoon (while waiting out a kid's piano lesson). On Thursdays, I do 10 minute HIIT routines (http://neilarey.com/programs/30-days-of-hiit.html) three times during the day. The days following I eat 1000 kcal with macros 33-33-33% and low glycemic load (estimated <30 for the day).
What I observe: I get through the fast days with pretty good energy if I ate well the day before. I have to be careful what I eat the following day, however. I try to do more frequent small meals than I usually do to boost metabolism those days. Otherwise I store anything I eat as fat. I do exercise those days, but more aerobic (less intense). I'm 20% body fat, so I speculate that I've got relatively low leptin levels to start with. Modifying diet in a way that lowers blood glucose (caloric or carb restriction), lowers leptin even more. That means my body is in a serious energy storage mode the day after a fast.
IMHO, how a particular regimen works for people depends a lot on their body composition, and hence their individual chemistry. Two years ago my husband lost 35 lb. on a healthy slow carb diet that had one "cheat day" a week and allowed a glass of red wine any day. He did great on it (although very difficult for him at first), and he has kept it off. I actually gain weight on that diet, even if my "cheats" are extremely healthy! The difference is he was starting with a BMI>25 and I'm starting <20.
500 x 2 + 1000 x 5 = 6,000 / 7.....or 857 Gross calories per day. This is so NOT the 5:2.
Your non-fast days should be maintenance.....and your fast days should be rest days.
High calories deficits (add no strength training) leads to muscle loss. You will have a lower BMI......but I'd rather have a lower body fat %.0 -
I started the 5:2 diet March 31st , stuck to it and have lost 15 pounds so far. Well actually mine is a 4:3 diet but close enough lol. preparing your meals the night before really helps! to help me remember the pattern, i set reoccuring appointments in my phone telling me how many calories i'm suppose to consume at that time of day.0
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We are doing the 5:2 diet as well. but we approach it by having 2 days only 325 cal 4 days 1000-1200 cal and one day when we can eat 2000 cal to allow a treat. it helps to have those extra 500 cal in a week for a glass of wine or some ice-cream.0
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We are doing the 5:2 diet as well. but we approach it by having 2 days only 325 cal 4 days 1000-1200 cal and one day when we can eat 2000 cal to allow a treat. it helps to have those extra 500 cal in a week for a glass of wine or some ice-cream.
This is more a version of zig-zagging, or calorie shifting, or the rotation diet. So many names, but really the same thing. Not as trendy as 5:2.
A 5:2 diet is about intermittent fasting. One version would have you eat 500 calories on fast days (for women) ....these are non-consecutive days, and are rest days ....the remaining 5 days you eat at MAINTENANCE.
Your daily average of 1,064 calories is great for muscle loss (unless you are extremely overweight). Check your BMR .....try to zig-zag to that number. You will lose far less muscle that way.0 -
I see the 2pm to 2pm as the exact OPPOSITE of what you think.I just reread Dr Mosley,s The Fast Diet book where he suggests we try a 2pm to 2pm fast as it gives you a longer time without food overnight. Has anyone on 5:2 tried this and would like to comment on how they found it compared to normal fast day?
I've tried one week of the 2pm - 2pm ...... It was ok but as you start day1 from 2pm and finish day 2pm I found it felt like I fasted 2days and not 1 ....... Probably just physiological but it seemed longer :indifferent:
It's worth giving it a go for week and see if it works for you, nothing too lose but lbs, he he!
Good luck if you try it
Have been on for 5 6 weeks and lost 26 lbs and I do it from 7pm to 7pm and to me it feels like less than one day of fasting because I get to eat every day, and get to eat a good meal every day. IF I got hungry I knew that at 7pm I could eat as a please!!! I tried the full calender day and taht as too hard for me knowing all day when I got hungry taht I has to wait till then ext day0
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