Morning, all. I hope everyone is having a great day. Do we have any Tuesday fasters?

Welcome, Dianna. Like Lael, I would be interested to hear how your maintenance looked with fasting. Good on you for getting on top of things, and getting back on the wagon before things are too bad – 4kg won’t take long to lose.

Merry, not much more to go! The end is definitely in sight, isn’t it? What is maintenance going to look like for you, do you know? Are you thinking 6:1, or continue 5:2 initially?

Lael, I was studying dual diplomas in community studies and counselling. I did manage to secure a job before I finished, but my health decided it didn’t like that idea, and I had to take some time off before I started my practical work. I had a couple of months off, then was told that the course was being superseded and I would have to start again. So, I didn’t graduate from the community studies component of the course, and I didn’t start work.

Good luck in finding a job. Are you thinking of support work? Do you have a practical component in the certificate IV?

Had a good fast day yesterday, although it was quite a challenge. OH came home from night shift with Maccas brekky this morning…

Nap your post came through while I was writing mine!
Congratulations on a good Fast Day!
What an OH you have!
Melanie Safka wrote a song after breaking a (long) fast with Maccas: https://www.youtube.com/watch?v=RCTMTflcuug
May you be so productive!

How frustrating re your study! That is just cruel. Bad health just causes chaos in our lives! Life is a weird ride isn’t it!
I hope today is a good one. Don’t let the Maccas rule the whole day! (unless you are writing a brilliant pop song!)

Cinque, I’m also a bit challenged when it comes to switching back and forth between two pages of posts! I highlight & copy what I’ve written so far, then switch back to read a bit and return to paste it back in the box and continue…. I love boots. I’ve collected several pairs of gorgeous leather boots over the years but hadn’t realised how big my calves had become until this winter when they’re all fitting like wellies. So sad. I hate to get rid of them especially as they’re so expensive. I saw a pair on sale for $450 the other day – are they serious? That’s more like a mortgage payment.

Beth, what was the food that caused you to cave in? Do you plan your FD foods ahead of time so you know what to expect as the day wears on? I’m wondering if, along with our recipe page, we should start a page naming and shaming ‘junk’ foods and for every one of those, list an alternative nutrient rich, healthy snacking suggestion to stock a virtual pantry of healthy foods.

Just about to head off to bed. We had a good trip to South Melbourne this morning and those beautiful boots have gone to their new home.
Thin isn’t it had to say goodbye to beautiful things! (Especially when replacements cost $450!) But I hope you have fun searching for new lovely boots, at a manageable price, that show off your lovely calves!

We’ve decided to have lunch together while cooking on Sunday, so I will fast tomorrow and Saturday. But next week I will do Thursday and Sunday! Oo I will have two lull days!

Beth, good on you for calling it learning experience! Those afternoon hours are definitely the hardest times for me!
Here are some of the things I have heard people suggest, or have found that work for me:

*Don’t eat anything until the end of the day, as once you start you ‘unleash the hunger dragon’. The later you leave eating, the more you can tell yourself, after the food, to just go to bed and eat in the morning.

*Be mindful and tell yourself that those hunger waves are your body doing the work to lose that excess weight.

*Go somewhere or do something (a long walk) so you are out of the house for those crucial hours.

*Pamper yourself. Dye your hair, paint your nails, shave your legs! Whatever you are into!

*Eat protein and low GI foods, they keep you full longer.

*Get to know the hunger waves. Rate how strong they are and see how long they last.

*Cook something wonderful to eat the next day (I know it sounds ridiculous, but it works for me!)

*Drink lots of water.

*Get out the clothes that you don’t fit in anymore and try them all on!

*My friend who inspired me to start 5:2 says “You can put up with anything for one day” and that is something I hold to myself when I am having a rough fast day.

They are the ones I can think of at the moment. I hope you think of some that will work for you.

Lael, I have friends like yours! I bet you will have an opportunity another time to pull out the “I really have to go now” line. In fact, this might be the last time ever that you don’t say it!
And what a healthy way of bingeing you have! Top marks!

Bed is calling. Goodnight everyone!

Cinque, such good reminders for easier fasting days. I especially like the pampering ideas! I’m sometimes cold on a FD and after reading your post, I realize a hot bath could be good!

Lol! Cinque, I clicked your song link above and then did a bit of research to discover that not only did Melanie Safka fast for 27 days on water, but was a vegetarian until she stopped into that McDonalds on the fateful day when she downed the burger, fries and shake which lead her to discover ‘Brand New Key’ in her consciousness!

I’ll be fasting with you tomorrow!

Hi all,

Thin, I gave in to a cup of soup about 4.30pm on my Monday fast day 🙁 Then I realised I only had 60 cals left for dinner and I’d be hungry during the night so I then ate 3 crackers with cheese, and about 10 pecan nuts. Who knew they were so high in calories?? Better stay away from those, along with the blueberries.

I do plan my fast day meals and this will get better in time – Monday was all about giving in to hunger. I’m so used to feeding my hunger that I never feel hungry so I have to learn to get used to that. Thanks Cinque for the tips on what to do when hungry.

The good news is that I had a much better fast day today – it seems to be easier for me to fast at work. It’s 6.20pm and so far have only had 290 cals and dinner will take me up to the late 400’s.

I also managed to get to 12noon again today before eating anything so am happy with that. I found a nice, fresh soup from Woolworths – only 138 cals for Quinoa Minestrone. They had about 8 varieties in little tubs in the deli section – this was one of the lower cal flavours.

Thanks for the encouragement and support everyone – much appreciated.

Looking forward to my dinner of fish and salad!

Well done fasters. Ah, that Melanie, Cinque. “What have they done to my song, ____?” I’ve forgotten the last word.

I was just going to suggest miso soup to Beth when your post said you’d had it for your FD Cinque. The sachets won’t break your calorie bank at 22 cals each & you could have them at work. But you can also make delicious FD soups using them as a base. Mine has Chinese cabbage, mushrooms, chicken, etc and it’s so filling.

Turnabout, I agree, there’s nothing like the morning after a FD. Today, I did an unplanned mini fast if there is such a thing. I had my normal coffee and breakfast; I don’t eat lunch anyway but had a few almonds; and then I really felt like Spanish Fideos for dinner which is only 142 cals. I’ve no idea what my non-FD dinners come to as I don’t calorie-count except on FDs but I suspect tonight’s family dinner (pork chops & 6 veg) would be well north of 142. I think it’s the first time I’ve had a ‘FD meal’ on a non-FD and it was so warming and d’lish.

So, Cinque, I might fast on Saturday with you so I can use the other portion of the Fideos before it gets too old.

P.S. And the last word was “Ma” I remembered after pressing submit.

I posted one on the recipe page Beth:
https://thefastdiet.co.uk/forums/topic/southern-hemispherites-fd-recipes/

How do you buy the traditional miso with microbes Cinque? How long does it last in the fridge?

Hi Everyone another fast day for me. Please forgive me not used to forums and replying to everyone.
Merryme I think you asked how tall I was I’m 5 foot 1 and a half – every half inch counts and weighed 65.3 on Monday. I have got done to 59.5 Kilos but my goal was always healthy BMI so 61 kilos is good for me.
Someone else asked about maintenance. Yes I did 6:1 and it was great, the problems started with life stresses this year and actually not being in the head space to do anything and then all those terrible habits sneak back.
I’ve been so much more focused this week and have had some amusing food conversations with myself this week.
This morning I was 64.1 but always aware that the weight climbs during the week and before the next weight in.
Hope everyone else does well.

Hi Dianna, just pop in and catch us up when you can!
It is good to see your post.
There are times when you just have to concentrate on the crisis at hand, even though it happens that your healthy new habits go out the window, and the old bad habits fill the void!
Hooray that you now have a bit of space to put the good habits in front again!

Hi Merry, best wishes and hoping you get some more time in your life soon!

I hope it is a particularly nice fast day for you both!

Thin, I read up on miso and the stuff with the microbes still in will be found in the refrigerated sections of shops. I am lucky to get mine from Friends of The Earth here in Melbourne. They have a few different types in big buckets and I have to fill up my own jars. I am not a member of the co-op and it seems very expensive, but I just worked it out that it is 50 cents per (huge) bowl so that is not too bad.

You can get it in big supermarkets, I think, where they keep packets of tempeh and vegetarian sausages! I can’t remember the brand, maybe Spiral?
It keeps pretty indefinitely in the fridge, although it gradually becomes drier and harder. Pre 5:2 when I bought I had it so irregularly I would realise it was two years old, and even though it seemed ok I would throw it out.
So I was very glad to discover the sachets…. but then looked at the ingredients and checked up online. And then headed down to Friends of the Earth where I fill up two jars (old nutella jars). $26! gasp but it lasts me about 52 fast days!

I wish I could fly over to join in that coffee date!

Must run! Granddaughter needs ‘more water, more water’

End of the day. Waiting for grandtot to get tired enough to go to sleep!

I found a good article that explains those weight fluctuations… exactly as you said Lael!

https://www.totalwellbeingdiet.com/community/blog/are-your-weighing-scales-telling-the-truth/#UQPWQkEmeRJjr7xm.97

Good article Cinque, scanned it briefly though. Post FD check-in: 64.4 kg.
Happy Friday fasting,
Merry

Hi everyone. Thin & Cinque, thank you for the miso soup recipes – I’ll have to see if I can find miso sachets here in the country.

Congrats on your results this week Dianna, well done. It’s encouraging to see the number decreasing.

Fasted again on Wednesday and today (after blowing Monday’s fast). Down to 79.6 on Wed and hopefully a good result tomorrow. I weighed myself this morning after a Thai meal out last night (stir fried chicken & veg, limited rice and no alcohol with dinner) and the scales jumped back up to 80.3! Good idea Lael to only weigh after fast days or once a week.

I’m feeling a little disappointed. I’ve come to realise, for me, it’s not fast for 2 days and ‘eat normally’ the other 5 days. I think I definitely have to eat healthily and low cal every day to see results on the scales. Pre-40 I could lose weight fairly easily. Not so post-40… I certainly think the 2 fasting days makes you naturally more mindful of what you eat the other 5 but I’m feeling like I’m dieting every day and that’s not much fun. Anyway, it must be done to see results!

Hope you all have a great weekend!

That’s great Dianna being down again from 64.1 after your FD (and 65.3 from Monday! – Yay!).

Beth, I can understand your feelings of disappointment. I don’t always see a decrease in my weight each time I fast or even after the two FDs in a week. For example, I still weigh the 60.0 kg I first reached on 29 August. I’m learning that my weight moves downward like a staircase. I’d be happy were it to head downwards like a ski slope or even the steady but almost level slope of the rain gutters adjacent our roof! …But not me! For me it’s a staircase! I’ve come to be at peace with the pattern because I trust that if I keep doing what I’m doing eventually I’ll get there.

I’ve looked into my staircase pattern and realize that it could be related to a few things!

For one, as is often pointed out, muscle weighs more than fat. 5:2 is known to support an increase of muscle mass at the same time as the body sheds fat. If this is really true, then much of my fat loss might not be picked up by the number on the scales because some of it at least is being replaced by healthy lean muscle.

Another reason my body might be in staircase mode is because I’ve been found to have high levels of mercury, lead, cadmium etc. My understanding is that these heavy metals are stored in fat and as we release fat, these toxins are released into the blood stream and subsequently need to be filtered out and processed by the liver. Maybe this is a bit simplistic and perhaps unscientific but I sense that my liver has to ‘catch up’ with each pound of fat I shed. It’s like it has to filter out all that extra mercury, lead and cadmium before it signals a readiness for further fat loss and heavy metal processing! A side note; the whole time I’ve been practicing 5:2 I’ve been under the care of a naturopath who has me on Hg Met and Chlorella to assist with the mercury detox side of things.

Lastly, the staircase may be related to the fact that at this point I can’t bring myself to count calories on NFDs. I make a lot of my own foods, meals from scratch and I’d find it too time consuming counting the calories for every ingredient and portion. Also, I’m just not very good at daily long term calorie restriction. I have a history of being a rebel at heart and therefore making up for lost time, so to speak (a.k.a. bingeing). The reason I feel able to continue with 5:2 indefinitely is because I will always allow myself to eat as much healthy food as I desire on my NFDs. I can live with that. At the same time I’ve found that while on 5:2 I’ve naturally begun eating with more awareness and care which has naturally has helped me naturally make healthier choices.

Merry, I also want to also acknowledge the success of the strategy you set in place in August! With the progress you are making I see you easily reaching your goal before you head off to California!

Hi Beth, I think you’re being too hard on yourself. I consider a 1.4kg loss over 2 weeks an excellent result. My rate of loss was usually 500gms per week and I was thrilled with that. You should be eating no more than one quarter of your TDEE on FDs. Preferably a quarter of the TDEE for the weight you want to be, not the weight you are now. 500 cals was just a guide given by MM to keep things simple.

Calorie counting is a real pain and if you find yourself doing that 7 days a week, it’s going to be like any other ‘diet’ and my guess is that it won’t be sustainable. But it is vital that you are very strict on FDs. This includes counting all milk in coffee, herbal teas and absolutely everything that passes your lips. (I don’t think you’re a coffee drinker but I’m just saying for anyone reading). On the other days, you will find over time that your portion control gets shaped naturally as does the type of food you want to eat. Have anything you want for now but don’t go over your TDEE. This might mean a rough calorie count on random non-FDs just so you can see what’s going on. Again, the TDEE calculation should be for the weight you want to be, not the weight you are now. We must learn to eat for the weight we want to be, otherwise we simply return to the starting weight when we reach our goal.

For now though, celebrate the 1.4kg loss, enjoy your nonFDs and cut yourself a bit of slack. You’re under the 80kg mark, that’s a great milestone. Who cares how long it takes to reach the next one?

Good morning again!
Thank you for listening to my vent and answering my questions. Re the 25% of my TDEE on nfd’s, is that in MM’s book? I don’t remember reading that, or on this website. If I eat according to my goal weight of approx 65kg, I think I’ll really be starving!!

Interesting thing this morning. After visiting the bathroom, I weighed in at 79.7kg. I saw a book mentioned on another thread – ‘IF Diet’ by Robert Skinner. With the wonders of technology, I downloaded the book and spent the last 4 hours reading it from cover to cover. Consequently, no food yet, only water. Just weighed myself again and am 72.4kg. The day before I started this, I weighed 81.4kg so at this moment in time, 2 weeks later, I’m 2kg down!!! I know that won’t last as I go and have something to eat now but it’s encouraging nonetheless.

Feel like I could get used to doing 16:8 most days. I struggled with the idea of skipping breakfast (long term doctrine about never skip breakfast, most important meal of the day, you have to get your metabolism going etc..) but after reading this book this morning, he says scientists and researchers are now accepting that it’s not necessary to have breakfast. I’ve shown that I can manage it for the last 3 days without too much hunger so will endeavour to continue.

I found the book very interesting. He offers 3 options of IF.

Thirder: eating only during an 8 hour period, so 16:8 every day.

Switcher: IF on alternate days keeping between 500-600 calories

Weekender: any 2 consecutive days fasting on 500-600 cals each day.

Very interesting and food for thought. Some methods may be slower than others but in the end, all involve IF and calorie restriction and provide the additional long term health benefits.

I thought the book was very interesting and easy to read, a good addition to the IF knowledge base.

Thin, how do I work out my TDEE for the weight I want to be? Do I change my current weight to goal weight in my profile?

Thanks Cinque and well done on having no coffee! I’m not a coffee drinker but I know that’s hard when you love it!

Thanks for the direction to the calculator. I put in 65kg and it came up with 1553 tdee which only gives me 388 cals on fast days 🙁 I think I’ll have to work up (down) to that amount.

Thin, you’re right, I am being too hard on myself and not remembering that it took years to put on, it’s not going to come off overnight. Slow and steady wins the race – patience is just not my virtue.

Anyway, 2 weeks in is about 12 days longer than I’ve managed to stick to any other eating plan so I’m feeling good, and determined. If I have to watch calories 7 days a week then so be it. Accept that decades long habits will take time to change.

I value the support, information, tips and encouragement you all provide – thank you.

Hi Cinque, how’s that FD coming along? Are you enjoying some quiet time? Why no coffee? We celebrated Fathers’ Day yesterday and DD wanted to treat dad to fish and chips at the river. Oh no. I sucked it up and went along with it, trying to limit the chip intake. Not much damage on the scales this morning – 100gms – I think our bodies can absorb these departures once in a while when we reach a new stable weight. Anyway, I’m really only telling you this to make excuses for not joining you with a fast today. It’s because what I’d planned for dinner last night needs eating tonight. Hoping the Spanish Fideos will still be alright tomorrow (4 days old). While working out Beth’s potential weight loss, I’ve realised that Christmas Day is a Sunday. I wonder how cauliflower soup would go down with my 7 guests.

Don’t worry, I realised it was a typo Beth.

Hi Merry, thanks for sharing your experience with 16:8 and FD’s. Good to hear your feedback on the different options. I’ll keep to 16:8 and 500 cals for now and see how I go. I agree if you start eating early in the day you seem to get hungrier.

Sounds like you had a lovely day and a good, healthy way to split a large meal!

Thanks again for sharing.

End of Fast Day
I didn’t plan to go coffee free today, but I know I am best with a couple of coffee free days a week – just haven’t been able to do it for a couple of years. Yes I love my coffee, and I get dreadful caffeine withdrawal headaches, except I had so much tea I must have got enough caffeine to spare me today!

Granddaughter number two is due in two weeks, but our family is famous for going overdue, so make it three weeks!

Congratulations Merry. Great work! and cheers for all the birthdays in your life.

Wouldn’t it be lovely if each book we read took 300g off. I’d be skinny as a rake!

We are all so similar in some things (eg we all make typos 😉 ) and so different in other things, especially regarding how we make 5:2 work.

Thin, I’ll wish you happy fast day for tomorrow.
And hmm, I might do a Boxing Day fast!

Off to bed for an early night!

Here’s to making 5:2 easy and sustainable!

Thanks Lael, I enjoyed the article. Yes, it does sound like my life. ‘Mostly’ in control of food! Pleased to know that I have a fasting buddy again today. What’s on the menu?

That’s exciting for you Cinque. Did Rose manage to get her driving licence?