5:2 Intermittent Fast Diet

2»

Replies

  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    PikaKnight wrote: »
    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*

    Thanks, we must have been typing at the same time.
  • beemerphile1
    beemerphile1 Posts: 1,710 Member
    flinx1241 wrote: »
    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...

    Read this article by Dr. Gabe Mirkin recently. He writes a health and fitness newsletter.
    drmirkin.com/nutrition/weight-loss-with-intermittent-fasting.html

    Here is a snippet;
    "Results of one of the best studies we have of intermittent fasting in humans showed that fasting every other day for 12 weeks caused 32 people to lose an average of 12 pounds more than those who followed a daily program of calorie restriction (Nutrition Journal, 11/27/2013). The intermittent-fasting group also markedly lowered several heart attack risk factors:
    • They lost an average of eight pounds of fat.
    • Their triglycerides dropped 20 mg/dL. (High triglycerides signify increased risk for diabetes).
    • Their bad LDL particle size increased. (The larger the particle size, the less likely you are to become diabetic).
    • CRP decreased 13 percent. (CRP measures inflammation that causes heart attacks. The lower your CRP, the less likely you are to develop a heart attack).
    • Blood adiponectin increased six percent. (Adiponectin is released from your fat cells. The higher your levels, the less likely you are to become diabetic).
    • Blood leptin decreased 40 percent. (Leptin predicts weight gain. Lowered leptin levels indicate fat loss)."

    The health benefits look interesting but I don't intend to fast every other day like in the study mentioned above.
  • flumi_f
    flumi_f Posts: 1,888 Member
    @beemerphile1 - I was always a pretty healthy overweight person, but all of my blood work is better. I was boarder line on HDL / LDL and blood pressure. My values were more than perfect after losing 20kg with 5:2. I also have less headaches and less viral infections. I don't know, if the reason was the fasting or the weight loss and better fitness in general. TBH....don't really care ;-)

    I do have several friends doing 5:2, that have pain issues and chronic illnesses. The pain disappears, when they fast regularly and comes back if they get 'cheeky' and take a long break from fasting (They are in maintaince mode and are definitely using the fasts to control their other conditions). Thus I do believe, there can be various other health benefits, which are less related to the weight loss per se.
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    My lifting buddy is doing 5:2, he's losing weight just fine, but his lifts aren't progressing as well as they otherwise should. I am doing 16:8 and am cutting slightly slower than he is, yet my progress on the iron is much better. Anecdotal, but still something I have noticed.

    Rigger
  • flumi_f
    flumi_f Posts: 1,888 Member
    @navyrigger46 - a friend of mine posted this link today in the 5:2 group. She has been having some problems with her exercise program and has decided to give it a try. https://www.t-nation.com/diet-fat-loss/5-2-fat-loss-diet-for-lifters

    It is a bit of an adjusted 5:2 plan for lifters. I have no idea, if it would help, but might be worth a try for your friend. I just think, everyone needs to find the 'plan' that works for them through a bit of trial and error.
  • honkytonks85
    honkytonks85 Posts: 669 Member
    I've lost 17kg / 37 lbs doing IF .. I find it easier than worrying about my diet every day of the week, it gives me flexibility so I can go out for dinner every now and then. I have been doing it for more than a year now.
  • joahart49
    joahart49 Posts: 3 Member
    I've been following the 5:2 for 53 days. I have lost 10.5 lbs. Some days are a struggle, but overall not a difficult program to follow. I find that I am a lot more active on fast days. Probably to keep my mind off of eating. Has worked for me and my husband is also following the same plan.
  • flumi_f
    flumi_f Posts: 1,888 Member
    Rfox2014 wrote: »
    500 calorie days!?!?! thats lowwww. You would feel a lot better if your carbs were moderate and you just maintained a caloric deficit. That low cals cant be good for your metabolism. Check out my blog https://redphox.wordpress.com/ for my fasting approach

    Read up on 5:2 and the science behind the different types of intermittent fasting before judging please.
  • Unknown
    Unknown
    This content has been removed.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    If you don't want to get "in trouble" with MFP on your low days, just don't try to complete your day... Easy!
  • yarwell
    yarwell Posts: 10,477 Member
    Urban_Princess wrote: »
    i'm curious but how many calories do you eat on the 2 regular days?

    That's the wrong way round, ignore that post.
  • yarwell
    yarwell Posts: 10,477 Member
    http://thefastdiet.co.uk/ https://www.fastday.com/ http://community.myfitnesspal.com/en/group/8628-5-2-diet http://community.myfitnesspal.com/en/group/49-intermittent-fasting etc
  • flinx1241
    flinx1241 Posts: 2,168 Member
    flumi_f wrote: »
    Rfox2014 wrote: »
    500 calorie days!?!?! thats lowwww. You would feel a lot better if your carbs were moderate and you just maintained a caloric deficit. That low cals cant be good for your metabolism. Check out my blog https://redphox.wordpress.com/ for my fasting approach

    Read up on 5:2 and the science behind the different types of intermittent fasting before judging please.

    Thanks for that reply. Seem to get 1 or 2 uninformed posters like this in every IF thread...
  • tashigolean34
    tashigolean34 Posts: 12 Member
    The research on the effects of 5:2, 4:3 or even every other day diet on women are very very limited. A rat study showed females can get a hormonal imbalance as a result of fasting. But, we are not rats and that is one singular study. As with any weight loss plan, listen to your body and be honest with yourself regardless of scale results. Everyone is different and different plans work for different people.
  • flinx1241
    flinx1241 Posts: 2,168 Member
    tashigolean34 wrote: »
    The research on the effects of 5:2, 4:3 or even every other day diet on women are very very limited. A rat study showed females can get a hormonal imbalance as a result of fasting. But, we are not rats and that is one singular study. As with any weight loss plan, listen to your body and be honest with yourself regardless of scale results. Everyone is different and different plans work for different people.

    Interesting. Still haven't heard back from the doom and gloom poster above. Perhaps there are real potential issues for some women, but without so much as a link provided, it's hard to get too worked up...
  • naxeea
    naxeea Posts: 138 Member
    https://community.myfitnesspal.com/en/group/100058-5-2-fasting
    I have been on 5:2 for 5 weeks now.I'm seeing fat coming off me.Above is a group where me and other 5:2ers support each other and you are more then welcome:)
  • yarwell
    yarwell Posts: 10,477 Member
    flinx1241 wrote: »
    tashigolean34 wrote: »
    The research on the effects of 5:2, 4:3 or even every other day diet on women are very very limited. A rat study showed females can get a hormonal imbalance as a result of fasting. But, we are not rats and that is one singular study. As with any weight loss plan, listen to your body and be honest with yourself regardless of scale results. Everyone is different and different plans work for different people.

    Interesting. Still haven't heard back from the doom and gloom poster above. Perhaps there are real potential issues for some women, but without so much as a link provided, it's hard to get too worked up...

    One of the ADF researchers happens to be a woman - Krista Varady http://www.eoddiet.com/

    She also does clinical trials on women - like http://www.nature.com/srep/2015/150105/srep07561/full/srep07561.html


This discussion has been closed.

Categories