Who had success with 5:2 fast diet?
glitzy467xx
Posts: 11 Member
Can someone please advise if this is good way to create a calorie defecit or not. I can’t stick to everyday calorie restricting. It makes me wanna binge later on. Will 5:2 help me create a defecit??? And will it work just like everyday calorie counting? Please advise me. Thank u! x
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Replies
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I did.2
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Can someone please advise if this is good way to create a calorie defecit or not.
- Good for some people, poor or unsuitable for others.
I can’t stick to everyday calorie restricting.
- That bores me too.
It makes me wanna binge later on.
- Mention of binging is a worry, are you using that in a casual way or a full blown, uncontrolled binge? If the later then the restriction might be triggering.
Will 5:2 help me create a defecit???
If you stick to maintenance 5 days and a deficit 2 days then yes you will create a weekly deficit. If you don't stick to it then no. Adherence to every type of diet is very personal.
And will it work just like everyday calorie counting?
- Don't understand the question.
4 -
Can someone please advise if this is good way to create a calorie defecit or not.
- Good for some people, poor or unsuitable for others.
I can’t stick to everyday calorie restricting.
- That bores me too.
It makes me wanna binge later on.
- Mention of binging is a worry, are you using that in a casual way or a full blown, uncontrolled binge? If the later then the restriction might be triggering.
Will 5:2 help me create a defecit???
If you stick to maintenance 5 days and a deficit 2 days then yes you will create a weekly deficit. If you don't stick to it then no. Adherence to every type of diet is very personal.
And will it work just like everyday calorie counting?
- Don't understand the question.
Thanks for ur reply! When I said binge I meant not exactly binge. I eat so much when I’m bored. I’m still quite new to all this. That’s why maybe this question didn’t make sense. I thought results will be different if I stay on a defecit only for 2 days per week. Now I understand, thank u!1 -
glitzy467xx wrote: »Can someone please advise if this is good way to create a calorie defecit or not.
- Good for some people, poor or unsuitable for others.
I can’t stick to everyday calorie restricting.
- That bores me too.
It makes me wanna binge later on.
- Mention of binging is a worry, are you using that in a casual way or a full blown, uncontrolled binge? If the later then the restriction might be triggering.
Will 5:2 help me create a defecit???
If you stick to maintenance 5 days and a deficit 2 days then yes you will create a weekly deficit. If you don't stick to it then no. Adherence to every type of diet is very personal.
And will it work just like everyday calorie counting?
- Don't understand the question.
Thanks for ur reply! When I said binge I meant not exactly binge. I eat so much when I’m bored. I’m still quite new to all this. That’s why maybe this question didn’t make sense. I thought results will be different if I stay on a defecit only for 2 days per week. Now I understand, thank u!
The discipline of sticking to a very low calorie goal on the fasting days can be helpful to understand and control wanting to eat, or eating too much when you aren't really hungry.
The downside of course is that on the fasting days you will genuinely be hungry!4 -
glitzy467xx wrote: »Can someone please advise if this is good way to create a calorie defecit or not.
- Good for some people, poor or unsuitable for others.
I can’t stick to everyday calorie restricting.
- That bores me too.
It makes me wanna binge later on.
- Mention of binging is a worry, are you using that in a casual way or a full blown, uncontrolled binge? If the later then the restriction might be triggering.
Will 5:2 help me create a defecit???
If you stick to maintenance 5 days and a deficit 2 days then yes you will create a weekly deficit. If you don't stick to it then no. Adherence to every type of diet is very personal.
And will it work just like everyday calorie counting?
- Don't understand the question.
Thanks for ur reply! When I said binge I meant not exactly binge. I eat so much when I’m bored. I’m still quite new to all this. That’s why maybe this question didn’t make sense. I thought results will be different if I stay on a defecit only for 2 days per week. Now I understand, thank u!
The discipline of sticking to a very low calorie goal on the fasting days can be helpful to understand and control wanting to eat, or eating too much when you aren't really hungry.
The downside of course is that on the fasting days you will genuinely be hungry!
😊0 -
I tried it out of curiosity and it really did work. However, over time I came to dread the deficit days so much that I decided it wasn't for me.6
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It’s good for people who don’t feel hungry all day and like a lot of food when they do eat.3
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thanks everyone! I wanna try it but I’m scared if it messes up my hormones3
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lthames0810 wrote: »I tried it out of curiosity and it really did work. However, over time I came to dread the deficit days so much that I decided it wasn't for me.
Ohh I hope I’ll be able to stick with it0 -
glitzy467xx wrote: »lthames0810 wrote: »I tried it out of curiosity and it really did work. However, over time I came to dread the deficit days so much that I decided it wasn't for me.
Ohh I hope I’ll be able to stick with it
I hope you will too. It works very well for many people.1 -
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jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I wondered this too. OP it may help to try and identify what's throwing you off instead. Are you perhaps being too restrictive? Is your aimed deficit too high? Are you cutting out things you enjoy that you think you have to cut out? How much do you have to lose to get to your desired goal weight?2 -
jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I feel like this might work cause u only restrict 2 days. Idk gotta try 😎2 -
MichelleSilverleaf wrote: »jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I wondered this too. OP it may help to try and identify what's throwing you off instead. Are you perhaps being too restrictive? Is your aimed deficit too high? Are you cutting out things you enjoy that you think you have to cut out? How much do you have to lose to get to your desired goal weight?
Currently I weigh 60kg. My goal weight is 55kg. I think the problem is that I spent too much time not doing much. If I get busy daily, then I will stick to my calorie goal. Right now I’m on holiday. Uni starts back on September. I feel like the days are going slow. I spent too much time being at home. I think if I find a job or something, then I might be able to stick with my goal. 😎0 -
glitzy467xx wrote: »jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I feel like this might work cause u only restrict 2 days. Idk gotta try 😎
It's not going to "mess up" your hormones.2 -
cmriverside wrote: »glitzy467xx wrote: »jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I feel like this might work cause u only restrict 2 days. Idk gotta try 😎
It's not going to "mess up" your hormones.
🤔1 -
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jennlynne2018 wrote: »glitzy467xx wrote: »jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I feel like this might work cause u only restrict 2 days. Idk gotta try 😎
It feels like you are looking for a gimmick if I am being honest. Hope not.
You do only restrict 2 days but you eat 1/4 of your maintenance calories. How are you going to handle that and not break or not binge over maintenance on the other days?
It may sound like it but I’m really not. I know weight loss is about going slow and I’m fine with that. Idk that’s why I’m gonna try it one week and see. 😆1 -
glitzy467xx wrote: »MichelleSilverleaf wrote: »jennlynne2018 wrote: »You could try it and see if it works for you. No reason to be afraid. I do wonder if eating at a regular deficit is hard for you and can trigger a binge, how are you going to handle the fasting days of very low calories?
I wondered this too. OP it may help to try and identify what's throwing you off instead. Are you perhaps being too restrictive? Is your aimed deficit too high? Are you cutting out things you enjoy that you think you have to cut out? How much do you have to lose to get to your desired goal weight?
Currently I weigh 60kg. My goal weight is 55kg. I think the problem is that I spent too much time not doing much. If I get busy daily, then I will stick to my calorie goal. Right now I’m on holiday. Uni starts back on September. I feel like the days are going slow. I spent too much time being at home. I think if I find a job or something, then I might be able to stick with my goal. 😎
Ok so you have about 11lbs to go to goal weight if I've done the math right. That's going to come off slowly no matter what you do, and is going to require precise logging no matter what you use to try and maintain your calorie deficit. Keeping busy is one thing that can help for sure. Take up a new hobby perhaps. Maybe playing with macro amounts to help you stay full longer might also help curb the eating. I really think though given some of the things you've said in this thread, 5:2 might not work out very well for you. If you're already struggling with your current deficit (which you haven't said what that is, with so little to go you shouldn't be aiming for more than 0.5lb/week anyway), those two days of an even bigger deficit might prompt more binging on your other days.6 -
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I lost 3 stone on 5:2 a couple of years and I found it relatively easy. It’s exercising and stopping the weight gain I struggle with so I’m back on it these last few weeks and I’m determined to stick to it. Check out YouTube and you’ll see lots of guidance on how to fast correctly. There’s also groups here that will help a lot.
Unless you know your portions extremely extremely well, you’ll invariably eat more calories than you think on 5 days. For the small amount you need to lose you’ll have to weigh everyday - fasting or not, you’ll still need to have a deficit of a certain amount of calories over the course of the week. The fasting isn’t only a food fast; you’ll have to fast from any drinks that contain calories. Eg.milk in tea/coffee etc. If you struggle with fast days you could look into other intermittent fasting like 16/8 or 18/6 based on eating every day but only within set hours.
I would say to check with your GP before you fast though as it’s not suitable for everyone.
Good luck. I hope you find something that suits.3 -
wannabeskinnycat wrote: »I lost 3 stone on 5:2 a couple of years and I found it relatively easy. It’s exercising and stopping the weight gain I struggle with so I’m back on it these last few weeks and I’m determined to stick to it. Check out YouTube and you’ll see lots of guidance on how to fast correctly. There’s also groups here that will help a lot.
Unless you know your portions extremely extremely well, you’ll invariably eat more calories than you think on 5 days. For the small amount you need to lose you’ll have to weigh everyday - fasting or not, you’ll still need to have a deficit of a certain amount of calories over the course of the week. The fasting isn’t only a food fast; you’ll have to fast from any drinks that contain calories. Eg.milk in tea/coffee etc. If you struggle with fast days you could look into other intermittent fasting like 16/8 or 18/6 based on eating every day but only within set hours.
I would say to check with your GP before you fast though as it’s not suitable for everyone.
Good luck. I hope you find something that suits.
That’s great to hear!!!! 😎
Yes I hope too! Thank u for ur advise... means a lot.1 -
You’re welcome @glitzy467xx0
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I’m a self-described experienced IF practitioner and when I hear someone use the “try” word or for a week, I judge that person is likely not going to have success. Honestly, probably better to practice mainstream CICO and eat three square meals a day, portion-controlled, and no snacks. Once that’s mastered, you’ll be ready for the IF lifestyle. My two cents.9
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I've been doing IF protocols for 7 years now. I enjoyed 5:2IF and it was a good fit for me as I transitioned from the weight loss phase, into maintenance. If you only have a few pounds left to lose then it may be a good fit for you as well-no harm in giving it a try, but I'd comitt to a month at least because it's going to take time to adjust.
My biggest tips-
-have your food plan in place for you low calorie days, so you know exactly what you're going to be eating/drinking. I would write out a check list of my day and then as I ate/drank, I'd cross it off.
-never go to the grocery store on your low calorie days, it will trigger cravings and you'll most likely fall of plan
-expect to see an increase on the scale after your higher calorie days. This isn't due to fat gains, but you have more food in your system that you're still digesting etc. Focus on your monthly trends-look at your first weigh-in of the month, after a low calorie day, and compare that with the last day of the month, after a low calorie day. That will give you a better idea of where you're actually at.4 -
I did a variation of intermittent calorie restriction, the every other day deficit kind because 5:2 wasn't structured enough for me so I dreaded fast days. The every other day diet worked for me when it did, then it stopped working so I stopped doing it. By worked, I mean it made it easier to create a calorie deficit over time, and by stopped working, I mean it stopped feeling easy and became more stressful than daily calorie restriction for some reason. I didn't question the reasons, I just stopped doing it. Diet is about finding the least stressful way to create a calorie deficit. Try it for a few weeks and see how you feel about it. One week may not be enough to judge if it's right for you, as getting used to the hunger of fast days takes about a couple of weeks.3
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I’m doing a different style of intermittent fasting, but have read Dr Michael Mosley’s Fast 800 which also discusses & recommends the 5:2 (or his version of it).
The thing to remember is that you’re still meant to aim to be healthy and eat a fairly low carb diet with whole foods and healthy fats minus overly processed foods (roughly Mediterranean style diet) on the 5 days and then be super strict very low calorie on the 2 days. If you follow this then it will have an affect, like any good diet, but if people think they can eat anything during the 5 days and that just 2 days of dieting will make up for it - that won’t work so well.
So far I am finding intermittent fasting easier in many ways that continous calorie restriction, so it seems a good fit for me - but I am too new to it to know for sure. Time will tell.
I also like the concept from a way of life perspective, because now that I know more about fasting I realise that in the past I have sometimes eaten food because it was meal time rather than being actually hungry, and that sometimes means poorer choices simply to get food on the table with limited time, but now I know it won’t kill me to skip a meal I am less likely to eat for the sake of eating. It has made me more intentional both in what I eat and when I eat.
The studies that have been done so far seem to indicate that that intermittent fasting such as 5:2 diet has equally beneficial outcomes to diets involving calorie restriction.4 -
I can’t help but imagine that people who give woos are not much different to online trolls. They seem to intentionally seek out topics that they disagree with just so they can woo and harass people with different points of view, I guess it makes them feel superior in some small minded way.
You got the woo simply because you do intermittent fasting and that person has come to this thread to woo anyone who fasts or says anything positive about it. Weird disagreeable people, not worth caring about.3
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