5:2 Intermittent Fasting

vaswhitehead
vaswhitehead Posts: 5 Member
in Food and Nutrition
Hi there! I’m new to MyFitnessPal and new to 5:2 Intermittent Fasting...But a lifetime member of yo-yo weight gain/loss and jumping on and off the healthy lifestyle wagon...Current status: gained a little over 40lbs in a little less than 3 years, and starting over for the millionth time :)

Surprised there aren’t any current 5:2 groups...but maybe I’m just missing something in my searches.

Anyway, with the 5:2, currently doing 500 cal on Tues and Thurs, 1200 cal on Mon,Wed, and Sun, and 1750 cal on Fri and Sat (trying to keep my weekend cal goals attainable, as I’ll probably always enjoy my booze on the weekends, lol).

Hoping to share info, tips, successes, fails (and getting back on track), recipes, motivation...And hoping to personally stick to it.

Here’s some info on the 5:2 if you have no idea what I’m talking about:

https://www.healthline.com/nutrition/the-5-2-diet-guide#section2

Replies

  • tacmsc
    tacmsc Posts: 2 Member
    Hi! Me too! My first week. Just joined your group too. Fasting days aren’t my favorite. Like today. Any tips?
  • sijomial
    sijomial Posts: 19,809 Member
    The 5:2 plan is eating at maintenance calories on the 5 days - that's what makes it sustainable and gives a moderate weekly deficit.

    I did it and it worked well for me.

    There's good recipes in Michael Mosley's book and my tip would be to follow the plan as written and not eat at a calorie deficit except on the two fasting days.
  • vaswhitehead
    vaswhitehead Posts: 5 Member
    Hey! Yes, I feel you. 500 cal day today and I am a little hangry and tired. Currently drinking some water and seltzer hoping to fill up...

    I’m a beginner at this too—so I don’t exactly know what I’m talking about :# , but this is what I’ve learned from my theee day :D experience...

    I’m guessing “fasting”-type days aren’t most people’s favorite days. All of us humans (fasting or not) can count on being hungry throughout the day, and there’s a couple of options on dealing with it (oinking out on bad food being the least ideal).

    Luckily with the 5:2, you have the option of actually eating! Which is why I’m digging this kind of “fasting”.

    Like any kind of healthy eating, food prep is key...which entails shopping, planning, money, and time :| , but I’m pretty sure it’s necessary...

    If you have it planned out, and actually have the right food accessible on these days, it’s not so bad. If you don’t, you could get to work, be starved by noon and end up using your calories on junk Bc you only have access to a vending machine...

    I was actually SUPER surprised about how MUCH food 500 calories can potentially allow you to have...
    Its no secret that you gotta fill your diet with veggies and stick to filling good fats, protein and fiber.

    Another piece of advice is to put the food you have already planned to eat the next day in your food diary the night before.
    Anyway, I’m not an expert and don’t want to bore you with my menu for today, so I’ll leave it to the websites. Examples of 5:2 meal plans (the 500 cal meals are super informative):

    http://www.goodtoknow.co.uk/food/5-2-diet-meal-plans-what-to-eat-for-500-calorie-fast-days-108045

    https://www.getthegloss.com/article/10-days-of-meal-ideas-for-5-2-fasting-days

    PS. Funny, after the 15 minutes it took to write this, I’m not super hungry anymore. Lol.
    Keep Calm and Hungry On. Lol. Good Luck!
    -V
  • Sandysphat
    Sandysphat Posts: 215 Member
    Good luck, I do 16:8, or more , really helps too lean me out
  • vaswhitehead
    vaswhitehead Posts: 5 Member
    Im so new to Intermittent fasting ratios...what is 16:8? Lol
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    16:8 is single day if (16 hrs fasted, 8 hr eating window) popularized by Martin Berkhan.
  • TeaBea
    TeaBea Posts: 14,517 Member
    There are at least 2 - 5:2 groups.....you missed them

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

    http://community.myfitnesspal.com/en/group/8628-5-2-diet

    You are doing a type of zig-zag diet, but it's not 5:2. Your daily calorie average is just 1,157 calories. Lower than MFP would ever recommend. MFP recommends 1200 BEFORE exercise. Moderate paced weight loss helps you keep a larger % of existing lean muscle mass.

    5:2 is actually eating 500 calories for 2 days and maintenance the other 5.
    Here's a maintenance calculator..........http://scoobysworkshop.com/calorie-calculator/
  • vaswhitehead
    vaswhitehead Posts: 5 Member
    Thanks so much for the info @TeaBea

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