5:2 Diet

I've been doing 4:3 for more than a year now ("fasting" on M/W/F), so a bit more than 5:2. First time I've found a setup that really seems to work for me. I'm closing in on 100 lbs lost, and have definitely gotten to where I look forward to my fast days, in some fashion. They just help me even out. Only really dealt with low energy issues for the first month or so, and since then there doesn't seem to be any measurable difference between my fasting days and my normal days.

Still, I am very aware that this is not a diet plan that appeals to everyone. While I do know a number of other persons who've found success with it (it's quite popular here in Austria), I also know at least a half dozen who gave it a whirl and didn't find it compatible to their lifestyle. I'm actually quite reticent to suggest it to others without a big list of disclaimers and specific suggestions.

DISTURBING TRENDS: I just started the 5:2 four weeks ago; I calorie count very precisely on both feast and fast days. I have gone over the 2400 calorie limit for men on three occasions. The week of my biggest over feasting (about a 1,000 calories = 3,400 net calories) day I still lost 3.3 pounds on my weigh in day. However, I did some minor calorie reductions on the rest of my feast days to compensate for pigging out on that Friday night sushi binge. I work out five days a week. Three of those days are intense weightlifting workouts, however, they're very short < 45min; I swim after lifting, anywhere from 10-15 minutes, and always on feast days. I weigh myself every Tuesday at noon; As of the third week I had lost 14.1 pounds.

My feast days consist of 4 eat whatever I want days; thus, as long as I don't breach the limit of 2400 calories I'm good. The fifth feast day is every Sunday; it is a low carb feast day, with a high carb breakfast of oatmeal mixed with brown sugar and a cup of whole milk for breakfast and then veggies, fruit, and fish/meat/poultry the rest of the day. My fast days are every Tuesday and Thursday; before every fast day is a high carb feast day. The duration of the fast, if one sleeps 6-8 hours the night before and after the fast day is 38-40 hours; NOT 24 hours! On fast days I do a 30 minute ride on a recumbent bike set to fat burning. Doing the short bike ride causes me to only burn fat because there are no carbohydrates for the body to consume. On fast days I eat no carbs at all, with the exception of the small amount of carbs in veggies. An interesting side note: While doing the bike I experience intense hunger. Hunger is a signal from your brain that you are dipping into your fat reserves and should eat. Therefore, every time you feel hunger the body, as a function of evolutionary adaption, is telling you to eat. Of course you don't so the body continues to burn fat.

Finally, I have read that some of you are super calorie restricting on feast days. I don't recommend this method because it's not sustainable for 98% of people. The 5:2 Diet is theoretically based on the eating patterns of hunter gatherers who were compelled by circumstances to fast. To deviate from the theory makes the 5:2 like any other gimmick diet and therefore sets the dieter up for failure. This is the disturbing trend I noted in the beginning; as a former research scientist in behavior I understand why most people can't stick to diets that altogether cut out certain foods like bread and the occasional sweet. That said, calorie counting makes you conscious of what you're eating and naturally alters your food choices. Thus, when faced with choice of the 1300 calorie slice of cheese cake and being heavily restricted for the rest of my feast day, I usually will opt out on the cheese cake. However, If I really want that cheese cake I'll eat it.

You should be thinking of changing your lifestyle, not a diet. Diets don't work. I am trying to change my lifestyle to eat healthier and exercise with the hopes of living a longer healthier life. This program tells you how many calories you are allowed to have to lose weight slowly and appropriately. Starving yourself to 500 calories is insane. I had one day like that and it was only because i was sick. You need a minimum of 1200 calories to do things safely.

margiek411 wrote: »

You should be thinking of changing your lifestyle, not a diet. Diets don't work. I am trying to change my lifestyle to eat healthier and exercise with the hopes of living a longer healthier life. This program tells you how many calories you are allowed to have to lose weight slowly and appropriately. Starving yourself to 500 calories is insane. I had one day like that and it was only because i was sick. You need a minimum of 1200 calories to do things safely.

16:8 way of eating or 5:2 is a method of eating, not a starvation diet.

For 5:2, even if you are low on 2 of the days, that means the other 5 are higher to compensate. At the end of the week, you still are at the same deficit, maintenance, or surplus (depending on your goals) then if you had them equally spread out every day.

I think you didn't actually read the program or info all the way through.


I.E your calorie goal before 5:2 is set at 2000 a day.
Weekly total calories = 14K

With 5:2, you'd be doing 2600 5 days a week and 500 cals for 2 days a week. Weekly total calories is still 14K.

PikaKnight wrote: »

margiek411 wrote: »

You should be thinking of changing your lifestyle, not a diet. Diets don't work. I am trying to change my lifestyle to eat healthier and exercise with the hopes of living a longer healthier life. This program tells you how many calories you are allowed to have to lose weight slowly and appropriately. Starving yourself to 500 calories is insane. I had one day like that and it was only because i was sick. You need a minimum of 1200 calories to do things safely.

16:8 way of eating or 5:2 is a method of eating, not a starvation diet.

For 5:2, even if you are low on 2 of the days, that means the other 5 are higher to compensate. At the end of the week, you still are at the same deficit, maintenance, or surplus (depending on your goals) then if you had them equally spread out every day.

I think you didn't actually read the program or info all the way through.


I.E your calorie goal before 5:2 is set at 2000 a day.
Weekly total calories = 14K

With 5:2, you'd be doing 2600 5 days a week and 500 cals for 2 days a week. Weekly total calories is still 14K.

Some people just can't be bothered reading or thinking about it. I've given up defending my way of eating, I just do it and it works. 15kg lost and counting. Managing a 20% deficit by alternating 500 and 2500 calorie days.