Hi Deb, welcome!! The plan is really simple. Just two days a week, you cut your calorie intake to 500calories. It is recommended to do this on non-consecutive days. My days are Tues and Thursday.
Many of us try to do fairly low carb, especially on fast days, as eating carbs,especially simple carbs, set me up for eating all day long
Have a look around the site, you will find all kinds of helpful info, suggestions and stories of how well this way of eating works.
I have found that my sweet cravings have decreased, I still have days of wanting lots of junk, but not very often. Be patient with yourself, you will learn what best works for you. Be sure and drink lots of water, it helps.
I’m sure the others will be along soon with lots more to share. Good luck, and please let us know how you are doing. Phyllis

Hi Debbie,

Welcome aboard! I agree with all MountainMyst/Phyllis’s wise comments. I’d just add a few other things.

In 5:2 you make the rules, after a bit of trial and error you’ll find what works best for you, e.g. whether you fast on consecutive days or as Phyllis and I, together with my OH, do, a day or two apart. Our days are Tuesday and Friday. Some people are self-disciplined enough to fast for 3 days out of 7, sadly that doesn’t include me.

On your non-fast days, you can choose to count calories, which I don’t, but it’s a good idea not to go overboard on these days, maybe one or two treats – there is room for something sweet 🙂 – but counterbalance that with relatively careful eating. For example, if you know there’s some good cake in the offing, perhaps opt for main meals that together add up to around 800-900 cals so that you’ve room to enjoy your cake, bicuits, chocolate or whatever with a clear conscience. Or if you are going out for a meal, say for dinner, keep your breakfast/lunch intake as low as you can so that you can push the boat out a bit at dinner. If you feel you have overdone things, take more care over the next day or two. In fact you might be glad to do just that. As you progress with 5:2, you’ll probably find that you just can’t eat as much as you once did without feeling just a little bit unwell.

The book might give the impression that it’s OK for a woman to consume 2000 cal on non-fast days. Certainly, that does work for some but not for other lesser beings like me.

Finally, don’t be disheartened if the weight loss is slower than you would like. As you say, everyone’s different. Someone who is already eating fairly healthily will lose more slowly than someone who until now has been filling up on cakes, pies and doughnuts. I got stuck on a plateau for 5 months but I’ve still lost 30+ lbs in 19 months, which for me is a near miracle.

And even if the weight loss is slow, all sorts of other good things are almost certainly happening to your body – such as reduced blood pressure, cholesterol and blood glucose. And many of us find that although the scales don’t budge our clothes are fitting more comfortably, some of them now so baggy that the only place for them is the charity shop.

If you have any problem, don’t hesitate to ask. It’s a dead cert that some one, or a whole bunch of someones, have been there and done that.

Good luck and enjoy doing 5:2.

Hi Debbie,

Glad to be of help. However, I’m probably not the right one to ask about water. I am well aware that I don’t drink nearly enough. I am almost never thirsty and there are days when I suddenly realise that I’ve got through the working day on a single cup of tea (how very British!). To be somewhere hot – like Berlin was during our week-long visit a few weeks back – and to feel thirsty enough to gulp down a big glass of something liquid non-stop is an absolute joy.

There are others on the forum who are far more clued in about water consumption, so when you get a reply I’ll be learning alongside you.

If it’s not an indiscreet question, what took you to the Middle East? Not the happiest place on the planet right now. I’m imagining you to be possibly a medic, a humanitarian aid worker, a journalist… but I’m probably wrong on all counts.

Vivian and anyone who is reading this:

I feel your pain! I have been at this 5:2 diet for 16 weeks now. At week 8, I was ecstatic because I had lost 12 pounds and 5 inches around my abdomen without exercise, simply following the 5:2 diet and then on non-fast days attempting to stay within my TDEE. However, since that time, I must have gotten too confident and probably not been as diligent in following my TDEE as I was on my non-fast days. (Please keep in mind that on my fast days I am extremely strict and go at least 10 hours inbetween breakfast of 250 cal and dinner of 250 cal while drinking lots of water.) However, the consequence of my slacking off on non-fast days and not exercising is that:I have GAINED half the weight back but have maintained my abdominal inch loss. Noticing a bit of difference in the way my clothing fits but not decreased even a size yet. I have stuck with it but have been a bit more discouraged. I seem to want to binge on sweets–though not as much as I used to–on the non-fast days and go over my TDEE. I will attempt to add in three days of 45 minute brisk walking as well. I may end up having to do 4:3 even as I have read that this can work for those who may not be as diligent in following their TDEE…any suggestions or feedback would be appreciated! Good luck to all!

Welcome!

Check out this link for an explanation: http://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/

Take a look at all the pages accessible from the very top menu or here http://thefastdiet.co.uk/

Hope,
sorry to bother you, but are you suppose to go 10 hours between eating on fast days?

Hi Debbie,

I was going to add teacher to the list but when you said you had been living out of suitcases I thought it was something more nomadic.

No way is being a teacher less heroic. I do hope you are able to find another job in education. Would teaching would-be teachers be a possibility?

Hermajtomo, not a great start but it was at least a start,,,, 766 calories,,,,, it wasn’t 500 but it wasn’t 2500
The biggest was being able to be aware of the strong subliminal cravings for sweets!!!!! Ohh yeah.AND NOT GIVE INTO THEM!!!!!,,,,, love it.

It was my sisters dinner that did me in. I wanted to keep it a secret and ate little. She thought I was crazy but when she pulled out a cherry pie (my absolute favourite bought specifically for me,,,, ) I had to come clean. I did NOT have any!

I am proud of myself,,,, now to keep up the vigilance. I think I may have to do a real fast,, just water on Tuesdays.

Debbie339,
When I started IF in August 2012, it was to gain the benefit of effecting IGF1 production, to repair cells on fast days, rather than make new ones.
Weight loss, for me, is a gratefully received side effect.
I went for zero cals, 3 days a week, because I knew that counting only 500 cals would be error prone and open to denial abuse/mistakes, I already knew that coming down after the insulin spike of eating a few calories would make my hunger unbearable, no cals=no spike=no come down and I didn’t know/believe that 500 cals would trigger the IGF1 change properly.
First 2 weeks were really hard, but then after total breeze!
3 days gives more leeway if a social event intervenes, or you have a bad day.
Last few weeks though have been very poor.
Was out of work for ages and then 6 weeks ago I ended up going for a permanent job away from home. I’m now in my third week of being relocated in my new home.
Bed and breakfast and bored pub visits have been bad for my diet.
Today is first fast day today in yonks.
I’ve joined a really pleasant gym – throwing myself into the classes, gym and pool will hopefully keep me away from mischief.
The thing is, there are a variety of ways to IF/ADF – just need to, relax, take time, to find the best for each individual.

Good to see that mostly people are on track.
Cheers

Hi Annette, not spoken for a while so just wondered how you are doing? I know it has been a bit up and down lately – but you don’t have to beat yourself up – you always get back in the swing! 🙂

I think you have a half marathon coming up too don’t you? How is the training going?

I am still desperately trying to get don under 11stone (3 more lbs to go) – but it is hard work and I seem to sabotage myself a lot. I am dedicated in the week, but it all goes wrong at weekends! I will not be following 5:2 on holiday (12-23 Sept) so if I could slip to 10st something before I go that would be marvellous!

Hope all is well with you

Cath x

To Snedger and Mountain myst
Please ignore auto correct,,, makes me sound like a lunatic!

Thank you for your responses. Good to know there are others who felt this way and can honestly be open about it.

Snedger,
I think I will have to try the zero calories even of one day…. And gradually add the second. The counting of calories is just too difficult to stay with 500 unless I can come up with two ideal meals that total 500. I don’t like same food everyday so it has to be changed up. I find when I eat something in the morning, it just opens up a huge hunger about 10-11 am and then I can go long periods without foods….irregardless of how much protein I eat. What do you drink on zero days,,,, plain water is not appetizing for the whole day.

Mountain Myst,,, Phyllis !
Thank you for your continued support. Good for you for staying on this for so long and the weight loss. Within the day, I think I drink a lot of liquid. As a treat, I might have a can of diet coke on some days to treat myself to sweeeeeeet.

I am living with my sister since I just came home 7 weeks ago until my condo is ready in three weeks. So I am living somewhat differently than what I will be in my own place. There is no scales here so I am guessing at my weight and going solely on tape measure and clothes as an indicator for weight loss. I think this is best because I get discouraged easily and it would be a good excuse to go off.

I did not have candy yesterday,,, that does not seem to be a biggy to some people but huge to me,,,, I think I become out of body when around candy. I am so stupid when it comes to control… Something else takes over! Trying for second day today.

Keeping a dairy also…. So here goes!
Thank you ladies!

Me again, just realized my finger twitched and it says I drnk 600oz a day. Now, I like water, but that’s just silly :-).

I’m new to this particular post – but have been on the 5:2 for nine weeks and I’m 7lbs lighter. I am guilty of getting way too hung up on the numbers on the scales I must say – especially today, being a weigh in day..and feeling real “slim” this morning, only to step on the scales and it read that I had gained a measly half a pound!! However, I am nearing my goal weight and don’t have much to lose now..so I know this will be when it starts to get hard. Just need to persevere. May do a 4:3 next week to jump start my metabolism. I have read many posts on the forum from people who have stayed the same weight, or gained even though clothes feel looser..the forum has been a huge help to me and all the posts have kept me motivated – a big thank you to all and keep going, good luck!

Hi, Lynn good for you nearing your goal. Patience is very important at that stage. Keep it up, you’ll get there.

Good to see everyone! Annette glad you had a good week, good luck with that run. Makes me tired just thinking about it. LOL

Good fasting everyone. Phyllis

Snedger,,,thanks for the note,,,
I had an ok day after a fast day,,, but really looking forward to another fast day… Birthday party tomorrow for a friend,,,,, so will be a test to stay away from sweets.

Great start, buffy. It must be really helpful that you already know your way around food and calorie values. Let’s hope that 5:2 will keep you as healthy as you want to be, as I’m sure it will.

Hi Debbie, I think you can allow yourself to celebrate your friend’s birthday with a little something sweet – as long as it really IS little and you aren’t seen scurrying away with the whole birthday cake. 🙂 Enjoy the party.

Good morning all . Just in for a quick visit .
I would so love to go to Jamies resturant I am dead jealous ( as they say here in Scotland).

I love the willpower of just the half of the cake . My temptation is ice Cream . When I was on LOW CARB I always broke the diet with ice cream . I can have some now and just count it in my daily allowance . I love skinny cow choc mint chip and I look forward to that once a week .
I managed to do the 2 fast days back to back and my tummy is rumbling at the moment . Both under 300 carbs as that is quarter of my daily allowance as I am an auld git lol .
I usually do Mondays and Thursdays but I wanted to just give myself a wee boost before going to the Lakes next Sunday and Monday and home on the Tuesday . It’s 2 years since we had a wee break and we are looking forward to it so much .
Off to have my shower now . Hubby and I have the day together as our lovely daughter in Law is seeing to Dad today (He is 96 and has Alzheimers) . Don’t know if we are going out or not …Just see what the day brings .

Have a great day everyone …and well done Buffy

Wee xx

I’m so glad you enjoy my posts, phyllis. One of the very few talents I have is a neat turn of phrase. As for encouraging everyone, they/we achieve so much, sometimes against incredible odds, what else can anyone do but cheer them on?

Hi wee,
Greetings from one “auld git” to another. 🙂 Until a couple of years ago, I really could take or leave ice cream. With many brands I still can, but since Haagen Dazs introduced creme brulee, dulce de leche and, even worse, salted caramel, I share your temptation. There’s some in the freezer right now. In my own defence, it is strictly kept for non-fast days and even then we only eat it about once a week. OH has just appeared with some strawberries, so I guess we’ll be having those with HD ice cream this very evening.

Enjoy your weekend, whatever you choose to do.

Wow Buffy,
You are impressive. I wish I could get the numbers that low on my fast days… You give me inspiration!… In many ways… First the cancer survivor challenge. Way to go, girl. Bless you
Second the weight loss… OMG, super. The weight gain is only a blip and you know what you have to do.
Keep it up and keep in touch.
I just did my first fast and although it was a try, the numbers were too large. I have been living in Middle East and I think through emotions I regained my 30 lb weight loss over the two years.
Now is the time to concentrate on what I HAVE to do.
Keep well and keep in touch.

Annette,
Impressive that you posted by 1:30 pm that you’d completed your morning semi-snickers – unless you started really, really early 🙂
Never mind the cal balance, just think about the investment in muscle for an improved basal metabolic rate.
I walked with a new Ramblers group today – only 5 miles – countryside here is not the best of England – I’m not getting a car, so train journey research is required.
Cheers

Question for anyone,,,,
Do you try to stay under the TDEE or the BMR on non fast days?

Thank you FlemishCurves,
I looked at the definitions of TDEE and BMR and you are correct… BMR is what you burn when doing nothing,,,
I do not want to be worried about what I am eating ALL the time. That is every other DIET… That I eventually failed.
Thank you

Thank you Annette,
I have just returned from Middle East after two years,, living with sister until my newly purchased condo is ready and basically still living out of suitcases. The best thing is that she does not have scales and I am unable to jump on every hour and be in a constant roller coaster of highs and lows.
The other thing for me is that I can’t remember the calorie content of many foods after being away and not nutritional vales on the side of the jar that I could translate. I thought I would keep track of the calories for a few weeks so I get back into it
Annette that job of keeping track of calories has made me HONEST!

Honest to myself. Honest to what I am really eating. Makes me think twice if I am really hungry, really need it or just plain bored or eating it just because the food is in sight.
My problem is candy. I have not had any chocolate,,, am somewhat holding back on that one,,, I am so addicted to chocolate, candy,,, sugar, that I am not in control. I would kill for some, just like a drug. So right now, I need to stay away,,, as they say,,, one is too much and hundreds are not enough.
I have had a piece of pie(favourite type of desert) but thank goodness it tasted pretty rough,,, but did not have good sense to NOT to eat it.

I am consistently below my TDEE and someday I will weigh, but until then I will let my clothes and tape confirm that I have lost weight.
Thank you again.