5:2 Intermittent Fast Diet

Here's an astonishingly sensible article from Forbes, of all places:
http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-actually-knows-work/

MKEgal wrote: »

Use the search function. Lots of threads about it, lots of people explaining why it's not a good idea.

Basically, you punish yourself for 5 days, let loose for 2, and undo any progress/deficit you had.
Better to eat normally, at a slight deficit, all along. That's maintainable.

Always love those off-the-cuff, uninformed answers that crop up in answer to this question...

For starters, it's 5 days of eating at your TDEE and 2 days of "fasting", not the other way 'round.

As someone who has been doing this for a year and a half (actually as 4:3 - low cal on Mondays, Wednesdays and Fridays - in the interest of full disclosure) and has lost nearly 100 lbs at it, I would attest that it is absolutely maintainable IF it's the sort of thing that fits your hunger triggers / ways of eating. For me, it absolutely does. But in the end it's simply another way to put yourself into a calorie deficit, so it's not a magic bullet...

By now, most posters on here know enough about it that they don't "explain why it's not a good idea", and those who do generally don't sound informed at all.

Check out the 5:2 group on here if you're interested. Feel free to PM me if you have any specific questions.

MKEgal wrote: »

Use the search function. Lots of threads about it, lots of people explaining why it's not a good idea.

Basically, you punish yourself for 5 days, let loose for 2, and undo any progress/deficit you had.
Better to eat normally, at a slight deficit, all along. That's maintainable.

Um no. Have you actually read about it?

Yes, for 2 days you eat very low (around 500 cals) but the other 5 days are higher calorie days that make up for that low amount. Whether you eat "normally" or doing this method (as 5:2 is just a different way to eat, not a diet), the weekly calories are still the same amount.

For example. If, normally, you were set at 2000 calories (whether to maintain, lose, or gain) daily, that would be a total of 14,000 calories for the week.

With 5:2, it'd be 500 calories for the 2 low days and 2600 calories for the 5 days. Which would still bring your total to 14,000 calories.

It didn't work for me. I was restless at night and didn't sleep well. On the days that I restricted my calorie intake, I was ok, but on the following days I was so hungry that I had trouble staying reasonable with my intake and making good food choices. I had acne for the first time since my teens.

I do better with my overall health and sanity trying to keep my calories at a small deficit every day.

beemerphile1 wrote: »

I am interested in doing the 5:2 but not for weight loss. There are other purported health benefits associated with 5:2.

Sure wish someone would provide a link to the MFP 5:2 group. I don't see a way to search the groups.

Flinx did. *Points up a few posts above*

Flinx has it right and I've been doing this for over two years.

Might not be for everyone, but after a life time of being overweight, I lost 28kg and have maintained for over 1yr. My profile pic shows May 2013 / 2014 / 2015

@beemerphile1 - see flinx' above post for the links.
@lauramckendrick609 - some people are energized and have better concentration on fast days. Everyone is different.

lauramckendrick609 wrote: »

PikaKnight wrote: »

Trying to get that low on the fast days triggered my migraines and also set off a bad reaction (I'm reactive hypoglycemic) so this wasn't a method of eating that ended up working for me either.

Oh dear. I do get migraines very occassionally, so I'll watch out for any link. Thanks.

Headaches on fast days can be caused by low sodium or caffeine withdrawl. A bouillon and / or a coffee might help if that's the cause.

lauramckendrick609 wrote: »

Hi Flinx. Thank you! I haven't been able to find any groups. I'm struggling to navigate this website. Could you paste a link or something?

Urban Princess, my regular day goal is 1617 (5ft4, sedentary). There is a calculator at:

http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

ah thanks! Sorry it is 5 days fasting and 2 eating normally! thanks for the link. I'm currently doing IF but doing a 18:6 version. So many versions out there and it is great if you found one that works well for you.

I don't have the link to the groups, but there is a 5:2 group and an IF group here on MFP. Some people are very against it, some people really like it. I'm in the like it camp. The article posted previously really has no bearing on 5:2 or any other form of IF. For me, it supports IF because it said it boils down to the brain - it's much easier for me to do 5:2 (or 4:3 some weeks) to reach my calorie goals than it is to maintain the daily deficit. I eat 20-25% of my TDEE on fast days and at my goal weight maintenance on feast days. I have been doing this for a month and am really enjoying it.

I've struggled with disordered eating in the past and doing the 5:2 has helped me be more like a "normal" person and I really don't deal with the urge to binge any longer, and my emotional eating is under control, even though I'm going through a very emotionally trying time.

I never feel like I'm "punishing" myself on fast days, and you only fast 2 days of the week, not 5. I do recommend tracking your intake on feast days as well, because it is not a free- for all, but it has really helped me be very satisfied with my current intake level. I love sitting down and enjoying my food on feast days and realizing that this is what it'll be like for the rest of my life. Eventually I'll be able to cut out the fast days completely, or maybe keep one day for cushion, but I'll always be able to eat like I do on feast days.

jvs125 wrote: »

Research shows great health benefits with IF; however, further research indicates that the benefits are mostly for men. Apparently it could actually be bad for women and create hormonal imbalances.

Not disputing that this may be true, but providing credible links to broad based statements like this is generally encouraged...