5:2 Diet
purpleberry2
Posts: 16 Member
Hi all,
I'm considering doing the 5:2 diet, I've heard some really amazing stories from people so was thinking of giving it a try, I have lost weight with weight watchers before but now I can't seem to get the motivation to diet every day! This seems like a good option.
Any advice people can give me, ways to make 500 calories last all day (I don't think I'd be too great skipping meals!).
Thanks
I'm considering doing the 5:2 diet, I've heard some really amazing stories from people so was thinking of giving it a try, I have lost weight with weight watchers before but now I can't seem to get the motivation to diet every day! This seems like a good option.
Any advice people can give me, ways to make 500 calories last all day (I don't think I'd be too great skipping meals!).
Thanks
0
Replies
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I don't know about fasting but I am on a VLCD and honestly, you get used to it. Google VLCD recipe and see what you find.-7
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If I were trying to limit myself to 500 calories per day, I would probably wait until late in the day to eat, so I could be thinking about what I would eat later instead of thinking about how I can't eat any more.1
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I would do 200 or so calories for breakfast/lunch and then 300 calories for dinner on those fasting days. Drink lots of water and eat healthy low calorie foods so it feels like more. Make sure on non fasting days you don't eat too much, I would still count calories on those days and aim for 1800.
I occasionally do weeks of 5:2 when I accidentally eat too much, but most days I do 1200.0 -
I have a feeling you won't get a lot of VLCD love from MFP. For me, I don't have 2 days out of 7 where I can feel miserable, hangry, and lightheaded, so I know this "eating plan" isn't for me!
http://www.webmd.com/diet/low-calorie-diets
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If you're the type of person who does better with regular meals and not with intermittent fasting, I'm not sure why you're trying a diet that's all about intermittent fasting.
I suppose you could eat a lot of cucumber slices until dinnertime...0 -
I go best when I don't have breakfast at all and have my first meal around 2pm (about 200kcal) and then my second meal (about 300-400kcal) in the evening. I also recommend counting calories as well on the "off" days (at least approximating)1
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I have a feeling you won't get a lot of VLCD love from MFP. For me, I don't have 2 days out of 7 where I can feel miserable, hangry, and lightheaded, so I know this "eating plan" isn't for me!
http://www.webmd.com/diet/low-calorie-diets
I have been on 5:2 for 5 weeks now and haven't felt miserable, hangry or lightheaded. This is great for me as I know that I can eat 2000 cals the next day so sticking to 500 cals for 2 days per week is easier.0 -
Lots of veggies for the bulk....that will make your stomach feel more full. I also agree that adding a 'fasting' period will probably help alot as well. Coffee, tea, lots of water.
Egg Whites (3)-51 cal
Laughing cow wedge-35 cals
Spinach or other veg- around 10 cals
That's a decent "meal" at around 100 cals.
4 oz chicken breast- 124 cals
8 spears asparagus- 24 cals
1 cup sweet potato- 114 cals
..and a decent dinner for 262 cals
1 cup almond milk- 30 cals
1 tbsp cocoa- 12 cals
2 tsp sugar- 32 cals
74 cals for a hot chocolate0 -
Try and hold out eating for as long as you can. I save my 500 calories for my main meal at dinner. Fat burning mode kicks in around 15-18 hours after your last meal, hence the longer you can wait the better.0
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herrspoons wrote: »
It might work for you, but then so might just reducing your calories on a daily basis. Bluntly, if you struggle with daily accountability, then your issue isn't which diet you choose.
You still have daily accountability...
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OP there is 5:2 group that are very supportive ...I don't have the link anymore but hopefully other 5:2ers can. They can answer any Q's.0
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orlcamorlcam
October 14, 2014 12:57AM in General Diet and Weight Loss Help
This is just a public announcement for anyone searching for the original "5:2 Fasting" group. It went missing...it was there on Friday (Oct 10, 2014) and gone Saturday morning. It was not deleted by the owner.
Emails and public questions were directed to MyFitnessPal, but we've still not received a reply.
In the interim we've gathered at a newly created group:
5:2 Fasting
http://community.myfitnesspal.com/en/group/100058-5-2-fasting
Thank You0 -
OP, 5:2 isn't a diet/weight loss plan. It's just a different way of eating.0
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staceyburns2 wrote: »Hi all,
I'm considering doing the 5:2 diet, I've heard some really amazing stories from people so was thinking of giving it a try, I have lost weight with weight watchers before but now I can't seem to get the motivation to diet every day! This seems like a good option.
Any advice people can give me, ways to make 500 calories last all day (I don't think I'd be too great skipping meals!).
Thanks
Here's my experience.
I tried this alternate fasting day schedule for about 3 weeks:
- eat regularly 5 days out of 7.
- eat a maximum of 600 calories on the 2 "fasting" days
- let a minimum of 16 hours pass between the last regular meal and the first fasting meal
- no consecutive fasting days.
The good thing is that I dropped about 5 pounds right away. Unfortunately the side effects were too overwhelming so I gave up.
The mornings after the fasting days, I felt so dizzy, weak and a little head achy. I literally had to hold onto the walls and furniture to make it to the bathroom then to get something to eat. When I took my glucose reading, I saw that my blood sugars had dropped at least 50 points lower than my usual morning reading.
I figured my body was just adjusting to the diet changes so I kept going with the 5:2 diet. One evening on a fast day, after I had already eaten my calories for the day, I started shaking uncontrollably. My teeth were literally chattering. That old queasy and weak feeling was back, even though it wasn't the morning. As soon as nausea allowed me to move, I got something to eat. That was the last day I tried fasting.
I never lost another pound after that initial 5 and those have since returned. Just thought I'd share another point of view.
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PS I've been following EOD for 3 months and 10kg lost easily and happily with daily tracking, major accountability, increased fitness and plenty of personal goals achieved.0
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staceyburns2 wrote: »Hi all,
I'm considering doing the 5:2 diet, I've heard some really amazing stories from people so was thinking of giving it a try, I have lost weight with weight watchers before but now I can't seem to get the motivation to diet every day! This seems like a good option.
Any advice people can give me, ways to make 500 calories last all day (I don't think I'd be too great skipping meals!).
Thanks
Here's my experience.
I tried this alternate fasting day schedule for about 3 weeks:
- eat regularly 5 days out of 7.
- eat a maximum of 600 calories on the 2 "fasting" days
- let a minimum of 16 hours pass between the last regular meal and the first fasting meal
- no consecutive fasting days.
The good thing is that I dropped about 5 pounds right away. Unfortunately the side effects were too overwhelming so I gave up.
The mornings after the fasting days, I felt so dizzy, weak and a little head achy. I literally had to hold onto the walls and furniture to make it to the bathroom then to get something to eat. When I took my glucose reading, I saw that my blood sugars had dropped at least 50 points lower than my usual morning reading.
I figured my body was just adjusting to the diet changes so I kept going with the 5:2 diet. One evening on a fast day, after I had already eaten my calories for the day, I started shaking uncontrollably. My teeth were literally chattering. That old queasy and weak feeling was back, even though it wasn't the morning. As soon as nausea allowed me to move, I got something to eat. That was the last day I tried fasting.
I never lost another pound after that initial 5 and those have since returned. Just thought I'd share another point of view.
Personally, I can't do it either. I waited too long to eat one day last week by accident (work schedule changed up and didn't have my usual time for meals), while I was at work. I started getting lightheaded and shaky, and I couldn't concentrate, I could barely even stand. I ate half of a burrito bowl from Chipotle with rice, beans, everything...but it I still didn't feel well. I couldn't leave work because I didn't feel well enough to drive! I ended up taking my lunch break and lying down on the floor in the darkened corner office for 45 min. After that, I finally felt better.
If you don't have problems going long periods without eating, it might be perfect for you, I can't say. I just know, it's potentially dangerous for me, so I won't try it again. I'm having success just counting calories and exercising, anyway, so there's no real reason for me to change.
If you want to try it, I recommend choosing a day or two when you don't have much you have to do. I work extended hours, and my job takes a lot of concentration and multi-tasking, and I just can't risk it.
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It's generally understood that if you don't react well on it then you shouldn't continue.
Fluffy...lol
Herrspoon ever smile? C'mon mate you can do it.0 -
It's generally understood that if you don't react well on it then you shouldn't continue.
Fluffy...lol
Herrspoon ever smile? C'mon mate you can do it.
Well, duh. I think that's true of pretty much ANYTHING, right? But some people think, oh it's just the beginning stages, my body will get used to it. That's what people who do keto are told all the time.
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herrspoons wrote: »It's generally understood that if you don't react well on it then you shouldn't continue.
Fluffy...lol
Herrspoon ever smile? C'mon mate you can do it.
All the time, bro.
But let's be honest - OP asks for opinions on 5:2, OP gets positive and negative viewpoints, intolerant poster takes offense at viewpoint that differs from their own.
That screams anger issues to me.
No disagreements allowed! 0 -
herrspoons wrote: »It's generally understood that if you don't react well on it then you shouldn't continue.
Fluffy...lol
Herrspoon ever smile? C'mon mate you can do it.
All the time, bro.
But let's be honest - OP asks for opinions on 5:2, OP gets positive and negative viewpoints, intolerant poster takes offense at viewpoint that differs from their own.
That screams anger issues to me.
The OP asked for advice on how to do the fast days. Not opinions on the diet.
As for the OP, try going as long as possible without eating on your fast day and eat the 500/600 in the evening (that's what I find works for me anyway). Sometimes I sneak a cup a soup in at lunch time just to tide me over.
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I'm a similar diet modified to my needs and habits, and trust me, that "I can eat more tomorrow" feeling will easily get you through the day. It's really easy to go low calorie if it's not extended, or if it's not intended.
The things I felt like eating yesterday, for example, were pretty low calorie and I felt full and satisfied at barely 900 calories at the end of the day. This means I can eat more today if I feel like it (and I plan to, since I will be going out). Had I not naturally hit a low number yesterday, I would have intentionally made tomorrow a fast day to make up for today and got through it knowing I will be able to eat more later.
Some people do better on 2 meals 200/300, usually lunch and dinner, others do better at a 500 calorie late lunch/dinner. I personally do a VERY light breakfast, just something to get my blood sugar going like a 50-100 calorie slow carb meal to avoid late afternoon shakiness, then have a late lunch, then a light dinner. Try the variations and see what works for you.
For the "every other day diet" it's recommended to give it a go for 5 fasting days (or about 10 days total) until the body gets used to fast days. Not sure what the case is for 5:2, but you can give it a try for 5 fasts (2 1/2 weeks) to see if it gets easy. In some cases it gets so easy, it just becomes normal routine. In other cases people just feel unhappy. See how it goes for you and decide if you want to continue or not. I mean, it's just a diet.. you can switch to something different any time you want. It's not some kind of legal contract.
For types of foods: veggies, lots of them. Broth based soup. Things that look like a lot but are not. Lean meats. Egg whites.. etc. Basically, if you are looking for recipes on the internet look for something low fat, high in protein, high in water, high in fiber.
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Personally, I couldnt think of anything less appealing than making yourself starve for more than a quarter of your life...0
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Personally, I couldnt think of anything less appealing than making yourself starve for more than a quarter of your life...
That's not the case for everyone. You may be built that way and that is fine. For some people having to "starve just a little bit" every day for the rest of their life is way less appealing.
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amusedmonkey wrote: »Personally, I couldnt think of anything less appealing than making yourself starve for more than a quarter of your life...
That's not the case for everyone. You may be built that way and that is fine. For some people having to "starve just a little bit" every day for the rest of their life is way less appealing.
Starve - defined as having a complete lack of food. So eating regular portions on a regular basis is not starving. No one wakes up and goes 'you know what, I am starving just a little bit today'....0 -
amusedmonkey wrote: »Personally, I couldnt think of anything less appealing than making yourself starve for more than a quarter of your life...
That's not the case for everyone. You may be built that way and that is fine. For some people having to "starve just a little bit" every day for the rest of their life is way less appealing.
Starve - defined as having a complete lack of food. So eating regular portions on a regular basis is not starving. No one wakes up and goes 'you know what, I am starving just a little bit today'....
I would rather not talk semantics, but really.. what applies for one person may not for another. Some skip meals naturally (complete lack of food) and are not hungry. Are they starving? Some do fast days with regular small meals and feel fine. Some do regular portions on a regular basis and are still hungry. The exact point of having so many choices for handling food intake available is so that a person would find one that is the most appealing for them.
If "starving" is not appealing to you, then you've made a good choice not to do it. For me, having to stick to a strict calorie goal is way more limiting and less appealing than eating at will, naturally and comfortably controlling my intake and portions, then "making up" for higher days by fasting and/or exercise.
It actually taught me good food habits and how to naturally control my intake without deprivation for the 2 years I have been doing it, and I know maintenance will be a breeze too just as this whole diet thing is for me.
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amusedmonkey wrote: »amusedmonkey wrote: »Personally, I couldnt think of anything less appealing than making yourself starve for more than a quarter of your life...
That's not the case for everyone. You may be built that way and that is fine. For some people having to "starve just a little bit" every day for the rest of their life is way less appealing.
Starve - defined as having a complete lack of food. So eating regular portions on a regular basis is not starving. No one wakes up and goes 'you know what, I am starving just a little bit today'....
I would rather not talk semantics, but really.. what applies for one person may not for another. Some skip meals naturally (complete lack of food) and are not hungry. Are they starving? Some do fast days with regular small meals and feel fine. Some do regular portions on a regular basis and are still hungry. The exact point of having so many choices for handling food intake available is so that a person would find one that is the most appealing for them.
If "starving" is not appealing to you, then you've made a good choice not to do it. For me, having to stick to a strict calorie goal is way more limiting and less appealing than eating at will, naturally and comfortably controlling my intake and portions, then "making up" for higher days by fasting and/or exercise.
It actually taught me good food habits and how to naturally control my intake without deprivation for the 2 years I have been doing it, and I know maintenance will be a breeze too just as this whole diet thing is for me.
"having to stick to a strict calorie goal is way more limiting and less appealing than eating at will"
This is a nonsense quote. A 5:2 diet has just the same restrictions. It is all about calories in vs calories out. So if I am limited to 14,000 calories over a week, the restrictions are the same.
Besides, on the mentality of being strict, can you get any more strict than limiting yourself to around 2 calories a day for a quarter of your life?0 -
amusedmonkey wrote: »I'm a similar diet modified to my needs and habits, and trust me, that "I can eat more tomorrow" feeling will easily get you through the day. It's really easy to go low calorie if it's not extended, or if it's not intended.
The things I felt like eating yesterday, for example, were pretty low calorie and I felt full and satisfied at barely 900 calories at the end of the day. This means I can eat more today if I feel like it (and I plan to, since I will be going out). Had I not naturally hit a low number yesterday, I would have intentionally made tomorrow a fast day to make up for today and got through it knowing I will be able to eat more later.
Some people do better on 2 meals 200/300, usually lunch and dinner, others do better at a 500 calorie late lunch/dinner. I personally do a VERY light breakfast, just something to get my blood sugar going like a 50-100 calorie slow carb meal to avoid late afternoon shakiness, then have a late lunch, then a light dinner. Try the variations and see what works for you.
For the "every other day diet" it's recommended to give it a go for 5 fasting days (or about 10 days total) until the body gets used to fast days. Not sure what the case is for 5:2, but you can give it a try for 5 fasts (2 1/2 weeks) to see if it gets easy. In some cases it gets so easy, it just becomes normal routine. In other cases people just feel unhappy. See how it goes for you and decide if you want to continue or not. I mean, it's just a diet.. you can switch to something different any time you want. It's not some kind of legal contract.
For types of foods: veggies, lots of them. Broth based soup. Things that look like a lot but are not. Lean meats. Egg whites.. etc. Basically, if you are looking for recipes on the internet look for something low fat, high in protein, high in water, high in fiber.
See this is what I mean. This is a very thought out answer, and I like it.
If it works for you, that's great, keep at it.
In my case, it doesn't work. Whenever I try to "go as long as possible" without eating, I get into trouble. I think hypoglycemia runs in my family, so I have to be careful. I wish I could eat that way sometimes...I actually get a bit of a high from fasting...then the bad stuff kicks in. No bueno. LOL I just want people to be careful, and if you feel bad, really, please eat something! I have learned my lesson the hard way.0 -
herrspoons wrote: »herrspoons wrote: »
It might work for you, but then so might just reducing your calories on a daily basis. Bluntly, if you struggle with daily accountability, then your issue isn't which diet you choose.
You still have daily accountability...
I know. My comment refers to the OP's first post.
Yes accountability of a different kiherrspoons wrote: »It's generally understood that if you don't react well on it then you shouldn't continue.
Fluffy...lol
Herrspoon ever smile? C'mon mate you can do it.
All the time, bro.
But let's be honest - OP asks for opinions on 5:2, OP gets positive and negative viewpoints, intolerant poster takes offense at viewpoint that differs from their own.
That screams anger issues to me.
lol good to see..
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I'll be doing intermittent fasting forever. I love it! I can't stick to limiting calories every single day, that for me is too restrictive. What I can't eat today, I can simply eat tomorrow. You can pack a fair bit of healthy foods into 500 calories, lots of salad and vegies and tuna etc
I think weighing every single thing you put into your mouth is crazy obsessive, but each to their own
As for the STARVING comment. ... I don't think anyone on this forum knows what it truly feels like to starve
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