Hello, Sinky72 and Coolmazzy – I think the fact that you’ve chosen to start using the 5:2 approach and that you’re not happy with your initial over-reaction on your early non-fast days mean that you will soon find your way through to a better overall relationship to food in the weeks ahead. Trust your self and enjoy your potential to change old habits. All best wishes for great successes.

I started using the Livestrong calorie counter app (free) to make sure I wasn’t over eating on non fast days and it really helped me put into perspective how much I eat in general and to control it!

I am on my 4th week (9lbs down so far) haven’t weighed this week, but I have discovered that I am a carb craver! Have no portion control when it comes to bread, rice and pasta eek! Also that I nibble when I’m bored more than anything. What I have done is rather than saying no altogether to junk – incorporate it as part of a meal and allow yourself to have nice things, but in moderation. For example the other day at home I had a kit-kat for my pudding! Was yummy but once the meal is finished somehow didn’t feel the urge to go scouting through the cupboards for something else nibbly as it was “pudding” and part of a meal! And don’t forget you don’t have to scoff all the nice things in the cupboard in one go – it is possible to eat half a bar of chocolate and leave the other half until tomorrow (test of willpower) – there is always tomorrow, and the day after that, and the day after that……..have a “treat” but save some for another time. Avoid multi packs, and try to make snacks if you have them healthy ones sometimes. Also try to notice what drives your snacking, sad, bored, angry, reward, tired, exercise so you can have a strategy at the ready for thise times. Good luck!

Hello all

I also find that i binge too much on my Non-Fast days. I have been on the diet for about 3 weeks now, and i haven’t lost any weight! Do you think it is a good idea to count your calories on Non-fast days, to make sure that you stay in the tdee range?

I would appreciate it very much if someone could give me some advice

Thanks

Hi guys,

If your trying to lose weight on the 5:2 fast diet you still have to remember the number one rule to weight loss.

You need to create a calorie deficit! By reducing your calories over two days you can expect to cut 4000kcals for a man and 3000kcals for a woman over the week. 1lb of fat = 3500kcals.

On your feeding days it’s advisable to stick to your calorie intake going off your BMR otherwise you’ll undo the deficit you have created by fasting.

To help with craving, remember refined carbs (sugar) absorbs faster in your blood therefore your body produces insulin to lower blood sugar which in turn increases cravings. Stick to protein, fat and complex carbs so you benefit more from increasing insulin sensitivity by fasting and not over feed on feeding days.

Good luck and stick with it, it really does work!