Everyone is welcome to join us! These monthly challenges were started by @coda in May 2016 and have been going strong ever since. Goals can be overwhelming when viewed as a whole. But by breaking them down into small achievable pieces, we are able to stay focused and motivated to accomplish our goals one step at a time in bite-sized monthly challenges.

There are no rules, but as a general guide, here are some tips for any new people:

1. Posting – This is our only true rule: please start each post with the day of the month, where you are, and if you’re on a fast day (FD), non-fast day (NFD) or controlled day (CD). We’re located all over the world and in different time zones so it helps us keep track of which day we’re talking about, who else is fasting with us on a particular day etc. Look at the various posts, and you’ll soon see the pattern, and will learn how useful it is for reading.

2. In your first post, please introduce yourself to the group – this helps us to get to know each other, which is especially helpful for newbies. Perhaps say something about where you started, your journey so far, what you’re aiming for or how you are benefiting from fasting. You might like to include your starting weight or your goals for the month. But you don’t have to – share only what you are comfortable sharing online.

3. Spreadsheet – Here is the link for the December spreadsheet – hopefully I have given access to all to input as they wish:
https://docs.google.com/spreadsheets/d/1OYppJGIWpZqcYoVpMyDVK5cMZEJfGFZsB86NrpwcZXQ/edit?usp=sharing
It’s in alphabetical order by username. If you find it helpful, you can use it to record and track your progress as well as keeping track of how others are doing. It can help with perspective, accountability or planning. And if you need help just ask – there’s always someone happy to help. But you don’t have to use it if you don’t want to. It’s just another tool you can use if you choose.

4. Frequency – Some people post daily, others check in every few days. Some are brief, others are long and chatty. If you’re posting for a second time in the same day please head your post e.g. Day 1 – 2nd Post. Past history shows that posting every day truly does help with motivation for staying on track with your goals, so please don’t feel shy about suddenly posting daily; we love new members!

5. Content of your post– Comments or questions, complaints or celebration – anything you’d like to share with the forum. Recipes, tips, tricks and bright ideas are always welcome. Remember: we all have good days and bad days, days we fall off the wagon or days when we are hanging on by our fingernails, days when our mojo deserts us and days where we feel completely in control. So DON’T GIVE UP – whatever it is, you are not alone!

6. Community – This is a worldwide forum so there’s usually someone online. We all do our best to offer advice, support and solidarity.

7. Pocket lists –A ‘pocket list’ is a list of the names of people who are sharing the same goal on a particular day. It’s great psychological support in mentally keeping that list in our back pocket, knowing we’re not alone. Anyone can join a pocket list or start a pocket list. Typical pocket lists are for a FD but in the past they’ve been used for people doing daily exercise or planks, or DTF (dry till Friday).

8. 5:2 basics – answers to many FAQs plus top tips:
https://thefastdiet.co.uk/forums/topic/the-basics-for-newbies-your-questions-answered/

9. The “rule”. The F word (FAIL) is prohibited!! We all stumble in our journey – it happens. But acknowledge it, think about what you can do next time, and continue. We’re all here to help!

We tend to use a LOT of abbreviations in these posts. Here’s a guide to some of the more frequently used ones:

5:2 – 5 days NFD – 2 days FD

16:8 – 16 hours fast – 8 hours non fast

IF – Intermittent Fasting

ADF – Alternate Day Fasting (FD – NFD – FD – etc)

AF – Alcohol-free

B2B – Back to Back (consecutive FDs)

BMR – Basal metabolic Rate

CFD – Controlled Food Day (a day’s eating comfortably below your TDEE)

DH, DD, DS – Darling Husband, Daughter, Son

DTF – Dry ’til Fri (no wine, beer, etc.)

EE – Emotional Eating (reflex grazing out of a need for instant comfort instead of satisfying hunger)

EFS – Epic Face Stuffing (Definitely due to a faulty OFF button!)

FD – Fast Day (500 cals)

FD800 – Fast Day 800 calories

Hunger Dragon – that dreadful psychological beast that sometimes cannot be satisfied. Some people even name theirs (e.g. @i-hate-lettuce had an inner warthog!)

IF – Intermittent Fasting

Keto – way of eating that generates Ketones

KISS – Keep It Simple Stupid!!!

LC – Low Carb way of eating

LCHF – Low Carb High Fat way of eating

LFD – Liquid Fast Day (incl. tea, coffee, miso, bone broth & water)

LOL – Laughing Out Loud

M/WOAM – Man/Woman on a Mission (courtesy of @i-hate-lettuce)

MFD – Modified Fast Day (800 cals) on the new
Fast800, it’s a FD

MFP – MyFitnessPal – a smartphone app & website that tracks diet & exercise.

NFD – Non Fast Day

OH – Other Half (e.g. spouse/partner)

OMAD – One Meal A Day

PFDS – Post FD Smugness (courtesy of moi!)
Pocket List – Names to “keep in your pocket” for a common goal for the day

TDEE – Total Daily Energy Expenditure (see the ‘how it works’ link on the home page to work out yours)

TRE – Time Restricted Eating

WFD – Water Fast Day (Water only)

WFH – Working From Home

WOL – Way of Life

WOCA – Woman Of a Certain Age
WW – Weekend Warrior (c/- @jaifaim)
ZBC – Zero Breakfast Club