Have you done 5:2?

SCoil123
SCoil123 Posts: 2,111 Member
edited December 2024 in Health and Weight Loss
So I used to try and force myself to eat through out the day but always went over calories this way because regardless of what I've eaten I'm always hungry in the evening.

When I stopped trying to force myself to eat I naturally fell into the IF 16:8 rhythm. I eat from 2-10pm and fall asleep between 11-12. This schedule requires no effort on my part to maintain and I'm staying I'm deficit getting results again.

I want to try 5:2 IF but am not sure if I can do such low cals twice a week so I was curious how the community felt about it and who has done it. What were your results? What did you eat on the low cal or fast days?

Replies

  • TeaBea
    TeaBea Posts: 14,517 Member
    I tried 5:2 but the two 500 calorie days were too low for me. Now I zig-zag calories differently, but I eat maintenance on the weekends.

    Here are a couple of groups with lots of meal/food ideas

    http://community.myfitnesspal.com/en/group/100058-5-2-fasting

    http://community.myfitnesspal.com/en/group/8628-5-2-diet
  • SCoil123
    SCoil123 Posts: 2,111 Member
    Thank you. I just joined one of the groups.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    I've used 5:2 and a modified 16:8 (I usually settle down into a 14:10 pattern but sometimes I only eat one meal a day (just found out that this is a "thing" OMAD diet).

    Personally I prefer eating to a similar time window each day and so the IF 16:8 suits me better.
  • rybo
    rybo Posts: 5,424 Member
    I have done 5:2. The low calorie days really weren't bad at all. But you have to choose your foods wisely and know exactly what you are going to have. It makes the adherence far easier.
  • SCoil123
    SCoil123 Posts: 2,111 Member
    rybo wrote: »
    I have done 5:2. The low calorie days really weren't bad at all. But you have to choose your foods wisely and know exactly what you are going to have. It makes the adherence far easier.

    I think Wednesday would be easy for me because its my long office day and I'm often too busy to eat anyways. Since you've done this would you recommend starting with one 500 cal day then moving to two? Or does that defeat the purpose?
  • rybo
    rybo Posts: 5,424 Member
    You can start with 1 day. Nothing wrong with that. But I'd say at least try to plan to have a 2nd day sooner than later so that you can tell if you are getting the results you want. 1 day isn't probably going to impact your weight much at all.
  • sweetilemon
    sweetilemon Posts: 122 Member
    I did it last year, lost a couple of stone until it was getting really hard to stick to, I was sooo hungry...then discovered I was pregnant! I just made Tues and Thurs my set 'fast' days, with 500cals. I'd eat things like warbatons thins with ham and salad, vegetable curry & rice, fruit, vegetable soup. I got into it but don't fancy going back to it just now.
  • Unknown
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  • ACSL3
    ACSL3 Posts: 623 Member
    I also naturally eat in a 16:8 pattern (never been a breakfast person). I do 5:2 and am in the first group TeaBea posted. I'm actually getting back into it after not doing it for a few months. I like it - it's not for everyone, but it's a good way of creating a weekly deficit if it works for you :)
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