Lost nearly 20 lbs in 6 months, and have been in maintenance for 4 months. Alternating 5:2 and 6:1 is working so far.

Have also gradually cut back on carbs a lot compared to my old way of eating. At first, it was just because I couldn’t “afford” those foods on fast days, if I wanted to have a decent sized-dinner. But now I know that if I eat sweet things, bread or pasta, I’m just not going to stay full for long, and I’ll just want more.

If I want a something sweet, it’s usually chocolate, so I’ll have a chocolate covered fig with a few almonds. Highly caloric, but they’re too filling to get carried away.

I changed my mind about switching to 6:1 for maintenance. I seem to overeat on the 5 days, so I need to stick to the 5:2. If I lose and lose, then I’ll consider it again. Right now as I’m approaching my 1-year anniversary on this diet, I’m keeping things the same. With my eating habits, it appears the 2 fasting days are required.

After about 6 months of 5:2 I changed to 16:8 eating window… This was easy to do but I did put on weight so I’m back to 5:2… I think I might try a less strict 5:2 next where I allow myself 800 cals on fast days

Whether you do 5:2 of 6:1 for maintenance does depend how much you go over your TDEE on the NFDs. I also think that if you have a high TDEE there’s probably less risk of this and you have a better chance of 6:1 working. My TDEE is 1400 and I’ve definitely had to stay with 5:2 to keep my weight stable in maintenance. I’ve been trying to keep discretionary foods (treat foods) out of my NFDs at least M-F, but I am still struggling with this. For now I definitely need 2 FDs per week.

I reread Michael Mosley’s book again recently because it had been a while. I paid more attention to his comments about maintenance this time. He said that in maintenance he switched to 6:1 but M-F he also skipped lunch unless it was a special occasion. That means he’s doing 6:1 and also giving up 4 lunches. This would equate to at least 5:2 in terms of calorie sacrifice.

Hi! I am not sure if this is the right place to introduce myself… I started FD sometime between March and April 2016. The day didn’t feel particularly important at the time. However, since then I have lost 55 kg, and started maintaining last October. I have tried several maintenance strategies quite successfully, but nothing has felt comfortable as a long time solution. So I am back-up at fasting, and it feels easy and familiar. I am think inglot I will do 6:1 when I weight under my goal weight on Monday morning, and 5:2 if I am over it. I feel so happy I have found this sit – I don’t know anyone else who follows this diet.

I’ve been maintaining my goal weight (which is 10 lbs under my initial target) for about a year now. My current weight isn’t much above my weight from high school & has been surprisingly easy to maintain – my weight has historically fluctuated in a 15-20 lb range. Took about 5 months to lose 25 lbs on 5/2 – now about 15 lbs below my previous “range”. Weight fluctuates +/- 2 lbs or so.
Major dietary changes, in addition to 6/1, are changing from beer/liquid bread to red wine (glass or 2, 4-5 nights/week). Cut back on bread – I.e. maybe 1 slice of toast for breakfast where previously I would have had 2 or more. Fewer “starchy” veg but still eat everything. Eat nuts more often. Have increased fat consumption/don’t avoid “fatty” foods such as whipped cream. Avoid “low fat” products. Activity levels pretty much the same.
Things I’ve been doing for years – avoid white flour products, sugary foods, processed meats, ready made foods, fast food. Eat home made deserts once a week, or so (typically with less sugar than recipes call for).