Hi bmd!

This is a great site for help with 5:2!

Myself, I have lost a SERIOUS amount on 5:2 (original plan…500kcal on fasting days) and have recently moved to fast800 (the updated version)….hopefully this will see me lose the rest of my excess weight.

I would recommend the updated book…Michael Mosley explains the science and the latest thinking is that there should NOT be a significant difference in weight loss by eating 800kcals on your fasting days.

The fast800 DOES recommend a broadly Mediterranean diet – with restricted carbohydrates.

Personally I would not look at two or three meals being porridge…protein is necessary for your diet…and is MUCH more filling than carbs.

If inspiration is a problem…you have come to the right place…lots of inspiring people here..with good ideas on how to make the most of your calories!

BMD, welcome to Fasting. As Buttonboots says, this works. My husband lost 45 pounds and kept it off. You can do it too. I second the motion about protein rather than carbs on a Fast Day. We do the 600 calories/Fast Day rather than the 500. This works for both my Husband and me, since he is male and, tho female, I had less to loose for weight. We did lose the weight we wanted.

If you need some ideas of what/how to eat on a Fast Day, click my ‘handle’ to see my profile. There you’ll see my blog address where I post recipes for Fast Days free for the use of any faster.

Examples:

BREAKFAST: Chevre & Spinach Bake: 279 calories 7.3 g fat 2.9 g fiber 13.4 g protein 39 g carbs 230 mg Calcium PB GF This one is really delicious.
1 two-oz egg 2 Tbsp cooked spinach, drained/squeezed and chopped [frozen works well, just be sure to thaw and drain it the night before] 2 tsp creamy chevre cheese lemon-dill seasoning + salt + pepper 2 oz pear OR 2 oz apple OR applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

DINNER: White Fish Baked with cheese: 145 calories 5.9 g fat 0 g fiber 33 g protein 0.2 g carb 129 mg Calcium PB GF Another winner from the Fast Diet book.
6 oz firm white fish fillets such as haddock or cod 1/2 oz cheddar cheese, grated Your choice of vegetables to add up to 125 calories: ½ cup pickled beets [74 cal] 3 oz green beans [26 cal] ½ cup peas [62 calories] ½ cup carrot coins [12 cal] 3 oz broccoli florets [30 cal] 2 oz parsnip, sliced as coins [42 cal] 1 cups salad greens + ½ tsp lemon juice + 1 tsp olive oil [48 cal] 3 oz tomatoes [15 cal]
Heat the oven to 400 F. Put the fish in an oven-proof dish which has been lightly smeared with olive oil. Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, prepare the vegetables of your choice. How easy it is to be healthy!

Hello bmd. I started 5:2 18mths ago and have lost 75lbs so far. It works very well for some people. I do the original 500 cals fast days. The fast days feel strange to start with but i assure you they get easier. And don’t you feel great the day after a fast day?

If you can find a healthy way of eating on non fast days, then you are in a win:win situation. This website has a calculator somewhere where you can estimate your daily calorie needs based on your size and activity level.It may be lower than 2000 calories per day – mine is about 1800. Most people gain weight just by eating 5% more than they need.

Be aware that most of us underestimate how much we eat and as you slim down you need to eat less to sustain a smaller body!

You are off to a good start by having the book and coming here for support/tips/advice. That headache can be a sign of sugar deprivation. I had it for first couple of fast days but then gone. It is something to do with body using up stored glucose first when deprived of food. Once glucose stores are gone, then it heads for the stored fat layers and then you are on a roll!

Yes I like my coffee and a latte so dont do it black. I also had a bad habit of few ginger biscuits with same so it was easier to cut out coffee altogether on fast days and have some herbal brew instead ( I like Liquourice ones).

I found it easier to keep going on nothing but simple drinks til mid afternoon. The only advance prep was to make a batch of decent veg soup and portion freeze for diet days. Couple of eggs/ham/mushooms/tomatoes make a simple protein rich meal if nothing else around.

Keep going bmd! This way of life is very forgiving and its good you are tracking what you eat on your non fast days.

Headaches are not uncommon to start with. I had them and they went away after a few fast days. They can also be caused by lack of water. And strangley lack of salt. Marmite tea helps – if you like it!

I read somewhere that it helps if you:
‘Work out what is good for you and then develop a liking for it’

Thats me and black coffee – took a year to develop a liking for it and i drink it black most of the time now. Same with tea!