Hello Everybody
I’m new to this forum and in need of help and inspiration to lose weight.
I’m recovering from breast cancer, and, I’m told, now in remission – hope it stays that way. Just before being diagnosed with cancer, I’d lost 7kgs and had that fabulous ‘clothing getting loser’ feeling, but when I was diagnosed, I thought ‘Hell, if I’m going to die, I’ll die eating chocolate’. Well I didn’t die and the 7kgs soon went back on. What’s worse, is that I’m now on hormone tablets (Femara) for 5 years!!!!! and I just need to look at a bar of chocolate and I’m a kilo heavier.
I hadn’t heard of the 5.2 diet until I found it yesterday on a breast cancer forum so I’m going to give it a go. I can’t do the October challenge as I’m going into hospital next Monday for a shoulder replacement operation, and the site says not to follow the diet if recovering from surgery, but I intend to do the November challenge.
So how do you cope with the ‘fasting’ days? What do you eat? Does anyone have any tasty but low calorie recipes that would help? Thanks.

Hi, Jilly. “IF” means intermittent fasting. 5:2 is a form of IF because one Fasts only on 2 days/week. Be aware that for some people, ‘fasting’ means not eating at all [but drinking lots of water and coffee/tea] for 2-3 days per week. I’m one of the ones who ingests 600 calories on 2 days of the week.
My husband and I have been doing this for 4 years with very good results. To help people who want to Fast, I have a blog of recipes. See if it helps you. Also there are recipes in the Fast Diet book by Dr. Mosley and Mimi Spencer.
Eat lots [about 30 g] of protein on a Fast Day, lots of vegetables and fruit, very little carbs. Drink lots of water, hot or iced tea, herbal tea, black coffee on a Fast Day. Also, find ways to distract yourself from eating: clean the closets; go for long walks; save a long, involved project at work to do on Fast Days.

Here’s a dinner we like: Fish Tacos: 266 calories 2.6 g fat 3.6 g fiber 23 g protein 37 g carbs 118 mg Calcium PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste.
two 6” corn tortillas I like Ole brand 3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed. ½ cup tomato, cubed ½ cup cabbage, chopped 1 oz red onion, sliced 1 Tbsp lime juice or salsa verde [Herdez brand is good] pinch chili powder pinch cumin 1.5 Tbsp plain yogurt
Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

Here’s another: Salmon Roasted with Tomatoes: 288 calories 14.5 g fat 2.9 g fiber 27.6 g protein 7.9 g carbs 268 mg Calcium PB GF One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Still a favorite. Quick and delicious.
4 oz salmon 10 cherry tomatoes [5 oz] 1 Tbsp Parmesan cheese, grated ½ cup green beans or 2 oz sugar snap peas seasonings to taste
Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Sprinkle with parmesan. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

Good luck with your surgery and your recoveries.

Welcome to the 5:2 forum, jilly! And congrats on getting through the breast cancer ordeal. My DS went through that 17 years ago and has been just fine ever since. She actually discovered the growth after losing about 20 pounds on a low calorie diet, when it wasn’t hidden by fat.

I think you’ll like the 5:2 way of eating. I’ve been doing it since early May and have lost 22 pounds or about 10 kg. It averages out to a little over a pound per week. Losing weight this way is so much easier than the drudgery of counting calories every day. I only count them on FD when I stick to 500 calories. I try to eat mindfully the other 5 days, not counting calories but not going hog wild either. (Well, occasionally I do get out of control, but then add an extra FD to make up for it.) I have one rule for myself: Never miss the 2 FDs per week. Never ever ever! I move them around sometimes to accommodate my schedule, but I never skip them. Doing 2 days per week is non-negotiable for me.

Sometimes I hit plateaus and a pound+ a week (.7 kg) isn’t very fast, but it’s dependable and all in all it’s been easy for me to do. Easy enough that I intend to make it a lifetime plan. Once I’ve reached my goal weight, hopefully in a few weeks from now, I’ll stick to the 2 days a week fasting but maybe be able to eat a little more the other 5 days.

Good luck with your surgery on Monday. Hope you’ll have WiFi at the clinic so you can let us know how you’re doing. I’m glad you decided to join us!

Hello all,
I am new to this, am 53, married, one son of 14, live in France and 20 kg overweight, been dieting since 14th September calorie counting with my fitness pal, started at 83kg, now down to 79kg!!! Also lost 3cms off my waist so am feeling motivated.

I started a FD yesterday but did it wrong as I had misunderstood how to do it. I just ate breakfast and “fasted” until dinnertime! I lost 900gms from yesterday morning so it wasn’t a complete waste of time! I am doing the same again today but need someone to explain how to do it right.

This group sounds great and I’d like to be a part of it and join in on being motivated by others and motivating them!

Looking forward to getting to know you all.

@fasting_me, I tried your salmon dish for dinner 2 nights ago and it was delicious – thanks for sharing the recipe. Would have been even tastier had I remembered the parmesan but was delicious just the same.
Does anyone get the munchies for carbs after they have been fasting?
I find I am OK for some weeks and then really hanker after carbs.

Hi there everyone! I am 58 and put on loads of horrible weight from about the age of 50 due to the menopause and GP’s thinking anti-depressants (which clearly make you fat!) were the answer to my low mood! Eventually I started HRT and after a rocky start they seemed to make a difference to my energy levels, meaning I could exercise again. It makes me angry that so many GP’s are so unsupportive of HRT and that many women, who would benefit from it are not given the opportunity. Perhaps the NHS is trying to save money? In the long run women who get grossly overweight and depressed at the menopause would be better off on HRT (even with the risks) than miserable and at risk of high blood pressure, diabetes and even suicide. The medical profession just isn’t interested in how miserable women are.
There’s a great website on the menopause called Menopause Matters which I have found very helpful.
I think I have lost ‘some’ weight but don’t feel like I used to and hate looking at my body in the mirror. My self confidence due to the menopause has plummeted, putting a strain on my marriage.
Anyway, I am going to try this diet, even though I don’t think I’m eating all that much anyway, as even at 58 and on HRT I’ve noticed menopausal symptoms returning and I am again suddenly very low in energy, low in mood and despite lots of exercise still feeling fat. Too scared to go back to the GP for a higher dose of HRT even though I’m on a VERY low dose at the moment.
It may be a long shot but I really want to feel slim again…I’m so fed up about my weight, even though lots of people would probably say I’m not ‘fat’ as such. I used to be a dancer and love clothes so it’s a really depressing time of life for me, as it is for lots of us ladies. I do see older women who are slim and I wonder how they do it – perhaps they are struggling with thyroid problems or illness of another sort?

Hi to all. It’s a while since I posted as I have basically given up. The depression is worse than the weight. But I do agree that HRT is not the bogeyman that doctors say it is and that it is a personal choice. For me, with a 100% chance of osteoporosis, it was a no brainer. As to the 5/2, I am now looking at changing my relationship with food and eating through mindfulness. I think overeating is about habits and psychology and so that is my approach rather than a forced regime. Any thoughts?

fasting-me, I would be interested to know how you make the tincture?

@suzanneh. The simplest method is not to eat on your fast days. Is this an option? If not then try just having dinner. Veggies is a good option. Lots of cruciferous veggies. Add lots of herbs and spices to taste. Losing 2lbs per day from here on end may be somewhat optimistic. The only way would be if you could water fast, that would get you close to 2 lbs per week. Try aqua aerobics if your knees are bad.

Lizzi59: To make a Tincture of Motherwort [Leonuris cardiac], collect motherwort leaves when the plant is in bloom. Stack the leaves on the cutting board and cut into slices about 1/4″ wide, or less. Measure by stuffing them into a 1/4 cup measure, packed. Put the leaves into a 1 pint jar with a tight lid. Fill the jar with mid to low-grade vodka or brandy. Put the lid on and shake vigorously. Leave the jar on the counter but out of the sun for 2 weeks or so, giving it a shake every day. After 2-3 weeks, filter out the leaves and discard.
DOSE: 10-15 drops [not more] in 8 oz water daily. This is an ancient recipe for ‘women’s problems.’ It is not the sort of relief you get from taking 2 aspirin for a headache: OH! The headache is gone! Rather you will have a slow realization that you feel better.
I still take it daily, even tho post-menopausal. It helps me to sleep well at night and evens out mood.

Susanneh, here is a simple meal for a Fast Dinner: Chicken/Turkey Dinner: 284 calories 4.5 g fat 9.3 g fiber 31.6 g protein 34.2 g carbs 58.2 mg Calcium PB Perfect use for left-over roasted or lemon-marinated grilled chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!
4 ounces roasted breast meat, without skin 1/2 [3 0z] cup green beans 2 oz carrots, sliced as coins 2 pieces Finn Crisp crackers 1/2 cup sliced strawberries.

In my opinion, you should eat lots of protein when Fasting [see the protein count for the meal above?] as well as veggies and fruit. Many Fasters, like bigbooty, are food-less Fasters, but I prefer to eat.
Good luck with your weight loss.

Hi All
Thanks to those who have replied to my post and a great big THANK YOU to RubyRedhead1 for your comment “EVERYONE CAN WAIT UNTIL TOMORROW FOR A TREAT”. I cannot tell you how well this helps me on my fasting days. I’ve decided to not eat on my fasting days but I do drink tea with a little milk and lemon juice with Manuka honey, but no solid food. When it gets hard to hold on and my stomach is rumbling, I have a large glass of water and repeat this mantra EVERYONE CAN WAIT UNTIL TOMORROW FOR A TREAT. And that’s it – I can hold on.

I waited until I was over my shoulder surgery before starting the diet so I’ve been Fast dieting for about 3 weeks now, and I’ve lost 3kgs. How absolutely fantastic is that. Looking forward to a slimmer me at Christmas!

Thanks again to all who have replied – thanks for your valuable support.

Ups sorry, spelling mistake in my comment, of course my husband is NOT doping, but doing, it should have said, that is what happens hen you don´t have an english keyboard ….

Hi jilly34, Glad your shoulder surgery is behind you and your cancer too, a horrible disease. Congratulations on your 3kg weightloss in 3 weeks, that’s excellent!! I am so pleased my mantra of EVERYONE CAN WAIT UNTIL TOMORROW FOR A TREAT helps, it regularly gets me through too, treats on some days is what makes this WOE bearable. Thanks fasting_me and everybody else for advice on consuming more protein. I did plateau and then put on half a kilo, swapping my home made soup for salmon and veggies plus home made kefir and berries for dessert kept me fuller for longer and then I only had to bear the awful rumblings for the evening and not half the afternoon too and best still the weight started coming off again. I eat breakfast (1 egg, tomato and mushroom) and then lunch and fast completely from 3pm. Have been using my fitness pal to complement 5:2 and this really helps too, I can see where I am going wrong for calories but I am not meticulous on non fast days as I like my treats and I do find it varies vastly for calories for each item, making it possible to “cheat” by findinng the lowest calorie item which might not be accurate on what you are actually consuming! For anybody struggling with painful knees – I struggle too, swimming is excellent as many have noted and I have found home made kombucha excellent for quietening down a painful spell too, in fact at only 50 calories for 250mls, I budget it into fast days and it really helps as a pick me up.

Hi, Sandra. When you say ‘juice’ I assume you have a juice machine which removes the fiber? We use a Vita-Mix which pulverizes the fiber, making it more available to feed the good little gut flora. Keeping the fiber in is important. Fiber helps you feel ‘full’ and keeps your GI track working well.

Welcome back, northrancher. Your doctor made a good recommendation and I hope this will work for you. If your spouse is on board with this it will make it even easier. My husband and I both Fast and have been doing it for 4.5 years even though we are at our target weights. Sorry to hear about your oldest child’s struggles. Glad things are getting better. Is he getting help from a therapist and/or taking medication? I can tell you that those make a huge difference.

Ruby, for calculating calories in foods, I use CalorieKing website. Easy to use and widely inclusive.

Fattofit, how is it going this week?
Oldemoster, how is Fasting going in blustery Denmark?

Fast Day today for us: Smoked Salmon/Leek Baked Eggs for breakfast and Thai Butternut Squash Soup for dinner.

Slow but steady is good for weight loss, Oldemoster. Weary not in well doing.

Hello, Ladies, I’m just back on the website to add a new entry to my weight loss tracker and spotted the conversation.
I’m post menopausal, 63 yrs old and had a blip at the end of last year when I had to stop the diet for surgery + radiotherapy for breast cancer (or DCiS). My weight loss has been very slow and steady. It tends to be about a pound a week. I can’t exercise very vigorously as I have osteo-arthritis in the knees.
However, the weight loss has improved my mobility which helps with further weight loss and general well being.
I know I am on some form of this diet for the rest of my life but it’s been so beneficial, and it’s about the only diet that’s worked for me, that it’s not a problem.
Keep up the good work and adapt the diet and exercise to whatever works for you. All the best!

Podgyboo, funny you talk about weight gain and antidepressant . I didn’t ever have a weight problem until I was 31 and took antidepressants for a few months. I have seriously struggled since then
, even though my doctor thinks it’s a load of rubbish and it couldn’t possibly have changed my metabolism.

OH yes, still with you, just NOT losing Weight at the moment, but I keep with the diet, planning a FD tomorrow .
Must admit that I might be feeling slightly stressed this last couple of weeks, which might be why there is no weight loss.
Have seriously considering investing in an on-Line small business, Selling fabrics and sewing gear , have got my own job as Well, but am hoping to make the shop my biggest earner, have to start thinking of how I want to make a Living until I Can retire, which in Denmark is NOT until the age of 68 🙁 .
Just know for a fact that I can´t keep doing the job I am at present.
Anyway, am looking forward to my FD tomorrow, plan is to have some Nice fresh cod with vegetables , doesn´t get much better than that.

Glad things are ‘groovy’ for you, Enamay. Keep at it.

Oldemoster, those decisions do sound stressful. Hope your proposed ‘side hustle’ will work so well that it will become your ‘main hustle’ and carry you through til retirement. In the meantime, you have lovely cod and vegetables to look forward to on Fast Days.

Ruby, sounds as if you have a good handle on how to do this. Great!

We had a great Fast Day yesterday: mackerel scramble for breakfast and “Santa Barbara Salad” for dinner. Don’t know why it is named that, but it was delicious. Two new recipes for us. My ODH lost 2 pounds!
Have a good weekend, everyone.

Jilly, eating only fruit on a Fast Day is not what Dr Mosley had in mind. Focus on the protein, and eat some fruit on the side. Live for the compliment you got from your friend — it is inspiring.
What do you eat on Fast Days? What do you eat on Slow Days? Maybe your 3 kg loss was the low-hanging fruit and now the work begins. Are you minding your calories on Slow Days? Are you eating quality food on Slow Days? Every bite counts. Sure, go down to 500 calories on a Fast Day and see how you like it; see how it works for you. If you need recipes, click on my name, and in my profile you will find my blog address with lots of suggestions. You could even eat a Fast Dinner 5 nights/week. Good luck!

enamay, how is it going? Are you still below 80?

Oldemoster, how are those decisions coming about your side-hustle on-line business? Hope you are in a less stressful place by now.

Binks? Heatherj? How are you doing this December?

Hello Fasting Me. I admit that I’ve never really looked at the 5.2 diet instructions. I just thought “How easy is that – eat for five days and fast for 2 – easy peasy”. So I launched straight into it like that – so like me I’m afraid.
So on fast days I eat nothing. I drink tea with a little milk and hot lemon and honey but I don’t have any solid food. On normal days I just eat normally and I don’t pay any attention to what I eat, I just eat what I fancy. For instance, this morning I had pancakes with maple syrup for breakfast, cheese on toast for lunch and I’ll be having something with chicken for dinner. Maybe risotto or pasta, I haven’t decided yet. Also, as I live in France, wine is very cheap so I drink quite a lot of white wine (I think I should knock that on the head and maybe have a mojito instead). I do eat quality food and never, ever processed or ready meals. So apart from actually reading about the 5.2 diet, what advice do you have for me. Thanks.

Jilly, I think that if you cut out some of the carbs on Slow Days that you should start losing weight. People go on the Fast Diet thinking that they will never again count calories, but what you eat on a Slow Day impacts how much weight you will lose in a week or a month. Try eggs for breakfast 2 days/week. Instead of chicken with risotto or pasta, how about chicken with a big side of lovely vegetables? The beautiful ‘Charentais’ melons should be in you market soon. A slice of melon with cheese makes a delightful lunch. The white wine is fine on a Slow Day [go for Perrier water on a Fast Day for a while], but the recommended amount for women is 5 oz/day. You might want to get a better handle on how much of your calories are liquid.
Hope these ideas are helpful.

Oldemoster, glad the stress is lower and that you are losing not gaining weight. That’s fun that your work-mates are showing interest and support. There are a lot of Fast dinners which would provide good lunches to give you a break from salads. Soldier On!

Heatherj, how not fun at all your infection sounds. Glad you are on the mend. Did the MD recommend yogurt to help your gut recover from the antibiotic ? Hope you continue in wellness.

Happy Fast Day to you all. Today’s menu: Scrapple Baked Egg with raspberries for breakfast. Shrimp Quick-fry with Udon Noodles for dinner. Yum. Yum.

Hi there.
Just to start off, I am 62 and at 55 I hit menopause with a bang and went from 47Kg to 62Kg in 12 months. I steadily piled it on from there. Didn’t matter what I ate or didn’t eat.
I started this fast diet in Jan this year and in the first week or so it was great….then nothing. I went all year losing and gaining. Then I broke my arm, lost my job as a gardener and started to get really chubby.
On October 30,(my birthday), I thought “enough’s enough”. So I thought I would find my output/intake balance. That is Kjs consumed verses energy used. So I did the 5-2 diet in reverse. I restricted my Kjs to under 2000Kjs per day for 5 days and then treated myself for the next 2 days and so on. I started losing weight in 3 days and was excited and encouraged. I kept losing weight but eating very nutritious foods ,just not a lot of them!
I wrote down everything I ate, read all the lables and looked up the energy ratings on everything and added the Kjs and balanced it out. Took a bit of effort but well worth it.
I have been full of energy and got used to being a bit hungry, better than eating just because I felt like it. Now I have found the balance line and can go back to the basic 5-2 fast diet knowing I will continue to lose weight. In a nut shell…eating normally for 5 days and fasting for 2 did nothing for me but reversing it for 1 month really worked to kick start it.
Hope you find this useful. Kind regards. BlueThistle.

Thanks Fasting Me and Heather J,
I only make salads when I am working, it is easier that way because I have to cook for the residents, when I am working and so it saves me cooking two different meals.
I work evenings, so have my main meal at that time..
I have bought a couple of the cookbooks recommended through this web-site, last night I made a “skinny Bouillabaisse” with lots of seafood and very tasty.
Have not lost motivation, in fact the only thing I have lost is some weight .
YES, finally the scales are moving down again 🙂
Blue Thistle, good on you for sticking to the diet, even though things might not always seem straight forward.
Have a lovely week all, am enjoying a few well earned days off. Last christmas shopping on the list, luckily I only have one more present to buy