Day 2 UK NFD 🌈

Having a successful Day 1 makes you feel good. I had a headache from caffeine withdrawal but managed, was tired but managed, now up and have no intentions of eating just yet, however I am having my lovely morning coffee. Drank lots of water 💦🐉💦🐉💦🐉

Cruella (scale, stolen name from other global friend faster) ⚖️was down 1.4lbs🏅 in one measly little day, 😀😀now I know that will go up a little however doesn’t have to go up that far if I have a good NFD today.

I don’t calorie count but i do try to get well with good portion sizes. And that 20 min wait after u have eaten does help.

FDs for me are one meal a day. Try and have protein, chicken salad or omelette more filling.

Off to do a bit of some morning exercise “just do it”. 5 mins get the heart rate going. Off to the gym after work. 🏋🏼‍♀️

Day 2 UK NFD

Good fast day yesterday. Just ate my one meal and wasn’t tempted to eat anything else. I am probably drinking too much black coffee though. Somehow the flavoured teas do not appeal to me in the summer. I need to drink more water instead.

I used to worry about messing up my metabolism by eating too little on NFDs but lots of reading has made me realise that this is not likely to be an issue if you are meeting your nutritional needs. The studies that idea are based on were extreme. Those men were not getting what their bodies needed. They were indeed starving. Simply not eating the number of calories a TDEE calculator comes up with for you without knowing much about you at all does not make you starving. If you make sure to eat plenty of veg including good sources of fat and protein you are not going to wreck your metabolism as your body is not deprived. You are more likely to be deprived eating a diet full of junk food! I calculate my TDEE on the sedentary setting even though I am quite active and I rarely eat up to it anyway as the foods I eat are not calorie dense although they are nutrient dense and so do meet my bodies needs. When I do eat the higher TDEE number of calories I do not lose weight. I obviously possess a very efficient set of gut bacteria that are good at extracting energy from food. The variation in gut biomes is not taken into account in these calculators so we each need to discover at what level we need to eat. So basically if you can manage on a lower number of calories on a NFD go for it as long as you are getting the right nutrients.

Day 2 – FD. This will be my second fast day and, based on some of the stories here, I’m going to see how long I can leave it until I eat ‘breakfast’.
I’m actually using HUEL as part of this, simply because it’s easier. So first day I can 1 scoop morning, 1 lunch and a meal of asparagus, mushrooms and a boiled egg for dinner (was actually 403 calories).
As this is my first week, I’m just logging food (and wine) on NFD, and will then look at what I need to adjust. I know if I want to continue this long term then calorie counting every day won’t work for me. Yesterday I had 1774, which is below TDEE but above the MyFitnessPal level. All very healthy apart from the large glass of wine!

And @debster, thanks for setting up the spreadsheet – works great and I’ve entered my details

Day 1 | Cork, Ireland | NFD
Day 2 | Cork, Ireland | aiming for a controlled day (under 1000 cals) to prepare for FD tomorrow Thursday.
Good luck to all for August.

Hello day 2 co down NI going for an 800 day

Yesterday’s fast went well and pleased I stuck to it despite the temptation. Tho i wad up 3 times during the night to go to the loo! TMI?

I have a few posts I want to respond to but they will have to wait. For now welcome back @quebecoise. Do you know I was going through some records saved on my work computer yesterday and found an old spreadsheet as i looked down the names I saw yours and was just wondering how you were doing and then you pop up here. Co-incidence or what?

Day 2 Sunshine Coast Qld Australia: NFD: Managed 15 hours before breaking fast. Have now finished eating for the day and it is 5:30pm here, so if I don’t eat till lunch tomorrow, that will be 19 hours. I would like to make it an FD though and that will really give me a head start. Went to morning tea at the home of a lady I met at PROBUS. Managed to not have the biscuits but had a few nuts. Then they asked me to stay for lunch and had several slices of narrow turkish bread spread with avocado and chicken and corn soup. I think that may have had quite a bit of sugar in it. Have had a couple of handful of nuts since coming home and home made ham hock and vegetable broth. So need to call it a day eating wise. May go for a bit of a stroll down the road.

Day 2, Newcastle UK, FD (2nd of B2B)

Whooooooosh! 134.6lbs this morning after an AF FD.

Thanks for the many honest, informative and inspirational posts this morning. I will chip in a bit more with replies as the month progresses. Right now, I feel I’ve got to up my game, keep my head down and make some progress after 2 months of messing about.
@RedRockGirl1302 – are you still following 800 cals blood sugar diet Monday to Friday in maintenance?

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine” – author unknown.

Hi there. Hope it’s not too late to join this challenge. It’s just what I need now! My activity levels have dramatically dropped since the start of the school holidays and finding it hard to adjust everything else and have been losing and gaining the same kilo over the last few fasts… Hopefully this will encourage me to keep going and keep active.
Today is a NFD, and am aiming to go for a job as well.
Looking forward to getting to know you all!

Day 2 – Cumbria UK – NFD

Did not break my fast from Monday’s FD until 1500hrs yesterday – just did not feel hungry until then, and even did a brisk 8km/5miles walk with friends in the morning. Ended up with a CD (controlled day) coming in just below TDEE.

There has been some talk about what TDEE to follow – I am happy to share what I did:-
When I started this WOL I worked out my TDEE for my goal weight (not my current weight!) and chose the lightly active level of activity (although I was more of a moderately active person) and followed that TDEE 1526cal (and 1/4 of that on my FD but allowed myself to go to 500cals as needed) – the idea being that as I lost weight and eventually when I reached my goal weight I would not have to readjust my TDEE to a lower level!!!

What I learnt and what works for me:-
*On NFD don’t eat until you feel hungry – It’s a myth that breakfast is the most important meal of the day! Break your fast when you actually feel hungry! I will often drink a glass of water if I think I’m hungry and if the feeling goes away then I postpone eating until later!
*On NFD I follow the 16:8 (16hrs fast and eat in an 8hr window) or a longer fasting period depending on social commitments or when I actually feel hungry!
*On FD I only eat one meal a day saving it for later in the day, often not until around 1900hrs
*I drink around 2L of water every day – I find warm water with lemon during winter or if I’m feeling cold on a FD very helpful
* I have no ill effects if I do an hour aerobic class or go for 8-10km/5-6+miles hike in the fells near where I live, whilst fasting. I actually feel invigorated and full of energy after the exercise session and not at all hungry!!
*I enjoy a slice of cake with a flat white when out with friends/OH for a coffee 2/3 times a week and also enjoy a couple of glasses of wine 3-4 times a week (pocket winos!) BUT JUST NOT EVERY DAY and certainly not in the same quantities I use to indulge in prior to finding this WOL!!!!
*If I stray on a NFD I don’t punish myself “I CANNOT CHANGE YESTERDAY, BUT I CAN CHANGE TODAY”
*Best of all I am full of energy and my physical and mental health is a much happier and relaxed one and this WOL is definitely a permanent one for me!

Special welcome back to @quebecoise – 🤗 I hope you had a terrific time camping and travelling – you will lose that pesky 5lbs in no time!

Out today with DD (darling daughter) starting with brunch and then a bit of retail therapy………so will try and catch up on the posts later

“Never give up on a dream – Just because of the time it will take to accomplish it – The time will pass anyway” Earl Nightingale

Hi all. Result. 5 lbs in a week. But I have just weighed myself after 2 days of fasting….. still it should end up being 2 lbs after tea tonight! Trouble is, as soon as I saw the scales, cake popped into my head. God job there is none in the house.

Day 2 UK NFD

Just completed 3 B2B FD. Mainly to get a good start to August and also to balance out the disaster of last week! Managed to stay on water and tea only till around 6 pm from a similar time the night before. Finds this works best for me. Great post and encouraging comments@Bert1802. I agree that it’s finding what works for each individual and running with it! Spreadsheet working fine@Debster251. Thanks for your hard work!

Day 2, Belfast, NFD

My FD went down the pan yesterday lol. I was doing so well until emotions got the better of me…I had a few beers, nibbled on loads of nuts, and dished up brown rice and naan with our veggie curry. Living dangerously, eh??!! At least I didn’t go out for a big greasy burger and fries which was the first plan 😉 saved £££ and kcals there…

Anyhoo, I know I’m a bit of an emotional wreck at the moment – my dad was very ill in hospital and although he’s ok at the moment it’s throwing up quite a few memories and old family issues.

I’m heading to England for a few days to catch up with hubby’s family which will be great. I’m going to chill, enjoy the sun and get back on the 5:2 wagon properly next week.

Good luck everyone today. Have a good one!

Day 2……Florida…..NFD

So, yesterday when I finished up with my post to you all. I receive a lovely call from my sister. Apparently, she did some independent study and has decided to give IF a trial run. She’s not going extreme like me (her words), but it following a 16 hour fast with an 8 hour feast time. No other changes to her diet. But again, she follows a strict no carb, no diary anyways. She’s been doing it for three days and loves it! I think the world is catching on to our way of thinking!

There has been a lot of talk about TDEE, starvation and calories. I wanted to see if I could clear up any confusion. TDEE calculator found on a computer is just an estimated number to go by. To truly know your exact TDEE, one must have numerous tests done by professionals. Since a majority of this can’t have these test done these calculations were done to give us an idea. Remember, it’s not one size fits all here. Experiment and adjust based on what is good for you.

Starvation mode has been scientifically proven that it does not exist. Just a fancy term the diet industry came up with to get us to eat. When we eat, they make money!

Lastly….. there are several types of calories and not all are the same. Yes, you can eat 500 calories of snack cakes and chocolate and still lose weight but your neighbor eating 500 calories of wholesome food is not going to be as hungry as you are! Good calories will sub stain you longer than those bad ones.
On YouTube, Ill have to find the link, was a school teacher who experimented with good versus bad calories for one month he ate only snack cakes for every meal the only difference is he stayed with in his calories. In the end he did lose weight however, his overall health declined very rapidly. Leaving him with years of dr visits and tests to get his health back on track.

Now, there is this lad I believe his name is McLaud, he lives in Washington state. He’s is in his late 80’s has the body of a 18 year old. This man is fit! He lives on 1000 calories a day, most foods grown right out of the earth. He extremely active! He’s in better heath then most men half his age.
In the end a calorie is just not a calorie….. it’s a life line to better health if you choose the right ones!

Well that enough blah, blah, blah from me this morning! I’m off to concur the world!

I was addicted to the hokey pokey then I turned myself around!

Day 2, London, UK, FD (2nd of B2B2B)

Well I’ve eradicated 4 of the 7 lbs I acquired on holiday, since Friday. I think it was an overnight whoooosh!! (I’m with you @strawberriesandcream) ‘cause I haven’t been particularly mindful, but yesterdays’ FD was a Godsend!!! I’m still surprised 9 months down the line, just how liberating and mood boosting a FD can be. No more swollen ankles so lots of water weight dispatched, funnily enough I didn’t suffer as usual this holiday with ‘cankles’, until the final day and flight home, I’m putting it down to 5:2 benefits, being 2st lighter and getting in 20k+ steps/day!!!

I figure a B2B2B is the way to go for me because Day 1 is relatively easy having had a NFD the day before, Day 2 is always a bit testing and takes a bit more willpower and Day 3 always makes me THINK I could fast indefinitely………………….. However, that doesn’t last as the next day I’m just about ready to gnaw my arm off!!!!

So the plan for August is 4:3 in whichever combo works, 18:6 every day (most likely 20:4 on FDs)……….………..Simples!!!!! I was a little late with dinner last night (finished at 8pm) so I’ll breakfast on cheese, tomatoes & cucumber (166cals) at 4pm and have a carton of soup (314 cals) finished by 7.30pm, I’m currently drinking a cup of tea with a splash (20 cals) of semi skimmed milk………500cals DONE!!! This is a fairly standard day when cooking doesn’t appeal, and when the weather isn’t cooperating, I swap the soup for an enormous protein rich salad.

Good luck everyone, we’ve GOT this!!!

Day 1 Hertfordshire, England, FD
Hi all, am 64 year-old female, never dieted in my life before but post-menopausal weight crept on. Have never joined a forum before either so hope I don’t break any rules, let me know. Decided not to monitor weight but have taken body measurements as, I hope, encouragement when they get smaller! My target is to comfortably button up my fave trousers and then stay there. Am feeling bit rumbly already and it’s only 1 pm,
dentist this afternoon too.

Day 2 USA NFD
@debster251 thanks for the spreadsheet!

@lynzm it sounds like you are moving off the plateau, and I’m inspired by you, so thanks!

@foodfreedomgirl Moscow? If so then we are just across the border pals! There are a few of us PNW peeps on the forum, and it’s great to have a few in the same time zone (although I am regularly inspired when I wake up and read the posts by those of you who have already completed successful FD… I’m also consoled by those who share the days that don’t go as planned!).

Had a balanced, controlled NFD yesterday, that ended with a great sweaty Zumba class. It is very hot here, and supposed to stay this way, so exercising/outside activity involves planning–it’s tough to be outside for any length of time. I teach a couple of cardio dance classes today, but even my air conditioners are having a tough time keeping up!

@maddyg – it’s a shared spreadsheet. Add your own information as you wish. https://docs.google.com/spreadsheets/d/1oHFqnmdzVCzauz5eJOzqQfuHywXgRwErhMyTS3MSHog/edit#gid=0

“Pocket winos” is just anyone who enjoys wine. Many months ago “pocket list” of fasters or especially B2B fasters became a term, so we decided “pocket winos” made sense too. Perhaps it is an adaptation of “closet winos?” Who knows! It was just meant to be for fun. 🙂

Hello 2nd post

So far so good on my 800 day – broke my fast at 2pm so plan today for lunch and dinner/tea within 800.

@jlmagadaniels – Can you advise if you worked our your TDEE for your goal weight and not the weight you are now? I go on my goal weight as do others.

This is a very flexible WOL, for instance – your birthday could fall on a Monday or Tuesday. I’m guessing your wouldn’t want to fast then, so just swop for another day.

I have copied some points from other people and posts from previous challenges which some may find interesting but like also said before it is finding what works for you and finding something you can live with. There is no one fit, fits all here.

Myth Claim 5. when you stop eating for a while your metabolic rate slows down as your body tries to conserve your fat stores.
Fear of going into “Starvation mode” is common and yet, at least from an evolutionary perspective, it makes little sense. Our remote ancestors often had to go without food for a while and if, every time this happened, they had simply curled up on the floor of their cave and waited for pizza to be delivered they would have gone extinct. Only during periods of prolonged famine would it make sense to slow the metabolism down, wait for better times to come.
The myth seems to be based, in part, on the Minnesota starvation experiment, a study carried out during World War Two in which young volunteers lived on extremely low calorie diets for up to six months. The purpose of the study was to help scientists understand how to treat victims of mass starvation in Europe.
After prolonged starvation there was a drop in body temperature and heart rate, suggesting that their basal metabolic rate (the energy burnt by your body when you are at rest) had fallen. This, however, was an extreme situation.
A more recent experiment on the effects of short term calorie restriction, Resting energy expenditure in short-term starvation, produced very different results. In this experiment they took 11, healthy volunteers and asked them to live on nothing but water for 84 hours.
The researchers found that the volunteers’ basal metabolic rate went up while they were fasting. By day 3 it had risen, on average, by 14%.
One reason for this may have been the significant rise they detected in a catecholamine called noradrenaline, which is known to burn fat.
If they had continued then, I’m sure, the volunteers’ metabolic rates would eventually have fallen, not least because they would have begun to lose significant amounts of weight. But, certainly in the short term, there is no evidence that starvation mode is anything other than a myth.

There is no such thing as starvation mode for overweight people. Check the FAQs and Dr. M’s post on the subject. While the metabolism slows a bit with weight loss, it does not slow simply because you eat less. If that were really true, people doing water fasts would not lose any weight – but they lose the most.
Here are some tips on 5:2: https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

The fastest way to lose weight is to eat nothing (not recommended). The basic rule is the less you eat, the more you lose.
Here are some tips for those just starting 5:2: http://thefastdiet.co.uk/forums/topic/tdee-for-the-curious-or-why-dont-i-lose-weight-faster/

The research on starvation mode is long standing and quite clear. People put on starvation diets lose weight at an expected rate until they reach about 5% body fat. At that point, their metabolisms do slow down about 40% – but they still continue to lose weight, just at a slower pace.
Very few people on a weight loss diet have reached the 5% body fat level, and overweight people have no chance whatsoever of their bodies going into starvation mode. That is why it is a myth when applied to overweight people on a diet.
As people lose weight, their TDEEs do fall slightly because it takes less energy to move around less weight. That is far from a starvation mode.

5:2 is not a destination it is a journey. It is a journey you will take for the rest of your life. I now do 6:1 after reaching my target weight and I actually enjoy doing my fasts. Its like hitting a big reset button every Monday. I have found that I now eat more healthy without really trying. Sweets hold no interest anymore. On the few occasions that I do have them they are pretty much an anticlimax. Rather than craving more Im left wondering why I just had them in the first place.
5:2 works if you want it to work. Its not some magical treatment that will allow you to eat anything you want after you reach your target weight. You need to develop a pattern of eating that will be sustainable for the rest of your life. That is more than do-able using 5:2 or for me 6:1.

Just wanted to quote a piece out of The Obesity Code
This is the ancient secret. This is the cycle of life. Fasting follows feasting. Feasting follows fasting. Diets must be intermittent, not steady. Food is a celebration of life. Every single culture in the world celebrates with large feasts. That is normal, and it is good. However, religion has always reminded us that we must balance our feasting with periods of fasting – ‘atonement, repentance or cleansing’. These ideas are ancient and time-tested. Should you eat lots of food on your birthday? Absolutely. Should you eat lots of food at a wedding? Absolutely. These are times to celebrate and indulge. But there is also a time to fast. We cannot change this cycle of life. We cannot feast all the time. We cannot fast all the time. It won’t work. It doesn’t work.
So for all with family celebrations and or holidays enjoy them without guilt you do not need to feel guilty any longer. We know the ancient secret of enjoying one of life’s pleasures and losing weight.

me again

So some of the above you may agree with some you may wish to ignore and that is fine – it is what works for you and you can live with for ever – I read that the reason low calorie diets don’t work is not so much to do with ‘starvation mode’ but your metabolic rate adjusts and weight loss stalls or goes backward. Hence why 5:2 works because it fools the body, due to famine/feast, it keeps the body on its toes. I remember in one of my old slimming classes a person was finding it so difficult to lose the last few lbs to get to goal – the leader told her to go out have a really nice meal with lots of healthy choices and then go back to plan – result – her body let go of that last few lbs. I think the body and mind are a lot more complex than we think. Another book I read referred to the mind/body link – your mind will tell your body it is ok to let go or not to let go and I think there is some truth in that from personal experience. I also think that there is more to it than calories in v calories out. Your body will do its utmost to stay alive – the chemical reactions that take place from placing something in your mouth to it coming out the other end is amazing!

So enjoy the journey – stick with it and don’t give up is the best advice I can give.

@belfastsink – sorry your Dad is poorly – hope he improves soon – enjoy your time in England – mindfully off course lol

Day 2 Akron Ohio, NFD today. I had a long post planned but got distracted and now I’ve lost it 🙁
Have a good day everyone

Day 2 – SA – NFD

I’ve eaten my last meal for the day. One thing that always interests me when I fast is that I start to crave healthy food. This morning, I wished for broccoli for breakfast and I’m looking forward to a salad tomorrow. It’s almost like I can hear what my body actually wants when I’m not constantly eating.

Day 2 country West Australia FD
good FD today. Having plenty of water. Cutting down flat white coffees.
Started this WOL November 2016.
Initially lost weight but have been on a plateau for several months and unable to break through 71.5 kgs.
Starting this month with the same enthusiasm I originally started in November and feel optimistic that THIS month will be a good one.
Hope to lose the 4 kgs which was 2 kgs back in May/June but morphed into 4kgs end of July!!
Nuff said.
Hi to all the old faces and welcome to all the newbies. Love this forum for it’s support and advice.
Accountability keeps me keeping on.😴

Day 2, Emden Germany, NFD

so much wisdom from @coda again, thank you

@bert1802 everytime I see someone in a denim skirt I think about your hilarious story

@at I’m in for a plank challenge, I do elbow planks for 3 minutes 20 seconds, I’m also trying to do squats (painful on the quadriceps) and lunges. Anyone else wanting to join us?

What I do:

– I use small plates, a small portion looks like a lot on a small plate
– I drink herbal tea, warm water with lemon all day
– I don’t buy sweets, so I can’t eat them
– if I think I really have to eat, I try to wait for 15 more minutes, if I still want to eat, I try to eat just a little bit, stop and see if I want more, sometimes I fail, that’s life
– I only eat what I really like, sometimes it’s rubbish, but if I want it, I don’t feel guilty afterwards.
– I don’t eat everything that is offered to me, I mostly say, I’ll eat it later, sometimes I will, sometimes not. Beware of feeders, they often don’t want you to lose weight
– I don’t listen to anyone who tells me: Just take only this one. Mostly I can’t just take one and go on eating until everything is gone
– I always eat protein before I go to sleep otherwise I can’t sleep (don’t know why, perhaps it’s just a mind thing)
– I eat a small amount of calories at noon, the rest is for dinner, mostly salad or soup, I can’t do liquid fasts, I have to eat something
-I don’t listen to anyone saying: You don’t need to lose weight, you look fine. I didn’t look fine weighing 72 kg and didn’t feel fine either
– I don’t eat processed food, always cook from scratch
– to make my life easier and because I like it, I mostly eat the same food on my FD’s.

I hope any of this makes sense, for me the best part of this WOL is: if I don’t feel well enough to do a FD mentally, I know tomorrow can be a better day so I can try it then. I’m not perfect, I’m human.

have a good day, fasting or non fasting, try to stay focussed

The information and tips here are so helpful! As a scientist i’m so interested in this made up ‘starvation mode’ its amazing what becomes ‘fact’ because of one or two studies!

I’m worried about over indulging at the weekends – i could easily drink a bottle of wine and thats at least 1000kcals before food! i also love bad food. Does anyone have any tips to try help me avoid really over indulging? how do you all do it?

thanks 🙂

Hi Aoife1984

Been there, done that, do that still! 🙂 (Especially as I could also polish off a bottle of wine; and when I drink, I snack.)

I’m sure others will post some really good and helpful tips, but this is what I do:

1. Read this blog! I find reading others’ stories is often the inspiration I need to not start indulging. It can also serve as a circuit breaker to interupt those tempting thoughts “Come one, just one drink!!”

2. Change your habits. This can be as simple as sitting on a different chair in the lounge (if that’s where you usually curl up with a glass of wine). Moving the bottle of wine to a different spot (out in the garage instead of in the kitchen). Make it a little harder for yourself to indulge. Changing your routine like this can help to inhibit or break the habit.

3. Be mindful. I have realised that having a wine glass beside me on a weekend evening is a habit. If I put a water glass there instead, I’m still doing the mindless thing of reaching out to the glass and taking a sip, but it’s then almost irrelevant that I’m drinking water not wine.

4. Sorry, I didn’t check, but if you’re new to 5:2 then you might find that the very fact of starting this new way of life will be the incentive you need to change or manage other aspects of your life. For me, after a few weeks, my 2 FDs really influenced my food choices on NFDs, even though it was not something I did consciously. I just stopped craving as much.

5. Don’t have wine or “bad” foods in the house. If you don’t have access to it, it’s far harder to overindulge! (Um. I actually don’t take my own advice here, but it might work for you! And I don’t think that any food is “bad” – what’s “bad” about a food is what you do with it.)

6. It’s ok to indulge! 5:2 is a way of life, not a punishment!! Provide you normally live and eat well, then I think it’s ok to relax a little on the weekends. Look at the bigger picture and how you’re eating, drinking or exercising over the entire week or fortnight, rather than focusing on just one day / weekend. If you’re otherwise sticking to your TDEE and FDs, then even if you over do it on the weekends, you’re still probably way ahead of what you were doing before you started 5:2.

7. Finally, be kind on yourself. We’re all human, we all have our struggles and challenges at time. But that’s ok! We are all in this together, in our own individual ways. If you do overindulge, note it, try and work out what the triggers were, so that you can be conscious to avoid those same triggers next time. Don’t dwell on it or wallow, just accept the bump in the road and continue on.

Good luck!