This topic contains 94 replies, has 46 voices, and was last updated by friolero 9 years, 9 months ago.
@quick
“N.E.A.T Means Non-exercise activity thermogenesis.”
I prefer my meaning:
N.E.A.T.: Never. Eat. Alone.Today.
It’s expanded from the book: Never Eat Alone:
http://keithferrazzi.com/products/never-eat-alone
Although the original meaning was intended as a connection approach.
My interpretation implies only eating in the company of others, skipping eating alone.
Simplifying.
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Hi Rocky & Quick
I query your comments on cholesterol. As my cholesterol has returned to its natural level, pre statins and is no lower under the 5:2 diet.
However my main issue is, should not my IGF be falling and not increasing. This is apparently an important longevity indicator.
Has any else been monitoring their IGF movements under the 5:2?
Has anyone else’s IGF gone down?
I am thinking of quitting after about 7 weeks on 5:2- although it’s easy for me to do, as I don’t eat a lot anyway, and only eat good, fresh vegetarian food.
However- I have not lost a single inch of my waist measurement- which is my aim.
I don’t weigh myself, and don’t care what my weight is- I just want to get rid of the waist and belly fat that has accumulated over the years (I am 59)
I have perfect health so don’t care about the perceived health benefits either.
So, despite the fact that both my husband (who is getting slimmer, the bastard) and myself quite enjoy the fast days, I’m thinking now that it’s just not worth the disruption to my lifestyle to continue for no discernible benefit.
@loretta1
“I am thinking of quitting after about 7 weeks on 5:2- although it’s easy for me to do, as I don’t eat a lot anyway, and only eat good, fresh vegetarian food.”
Ok
“I have perfect health”
How do you know?
“not worth the disruption to my lifestyle to continue for no discernible benefit.”
What prompted you to start 5:2 ?
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I began the fast diet last summer but had to stop when I developed the shingles after a couple of months, so I took time off while I dealt with my recovery as I had a pretty bad case. Now that I am all better and its a new year I’m jumping back on the wagon again, I have a more serious intent this time and plan to do the 5:2 and sometimes 4:3 for the entire year and see what results I get.
Death rock – you didn’t quit – just took a logical break. 🙂
I think most people who quit just have a lack of motivation. If you eat over your tdee and see no visible result from the two fasting days – why would you continue? Fasting days even when they feel easy require a bit of effort & commitment.
All the above posts are really interesting and mostly positively encouraging but I can empathise with people who are tempted to give up because their medical conditions seem to have worsened after being on the 5:2 regime for a while;after a year doing this mainly I have found the regime to be empowering in that I’ve had more energy and oomph in my life than for ages. I’m 60 and thin on the outside but with a history of high cholesterol and blood pressure; what’s spurred me on is the conviction that those two demons were being banished but after a visit to the docs it seems perhaps not! I will continue though because of all the positive effects and you never know,perhaps the health benefits I would love to see are just around the corner. On the plus side; haven’t had a blinding migraine for over a year (heaven!) and a horrible mole on my back has literally disappeared -let’s put it down to the magic of 5:2 – onwards and upwards!!
Hi
Not been on the site since October and was probably assumed as one that dropped off as a failure. I’m still doing my FDs and still slowly losing the weight. Stopped for 2 weeks over Xmas but lost that plus more. Started in early Oct and so far lost 6 kgs almost half way!
I would say that a lot of people give up because of what the FDs do to them. With me I’m fine for most of the day because I’m at work, go to the gym but it’s when I get home that it hits me. I need to keep myself occupied and I tend to get a bit irritable. I also get tired easier but make myself stay up later than I really want to be but I nearly always sleep well.
I don’t really like the FD as much as I use to but it has become part of my way of living now and I’m sure that I will continue past my goal weight because I need at 58 to stay healthy and this a great way to do it.
So it’s worth it for a couple of hours twice a week being a little irritable because I can get into cloths I haven’t done for a few years and feel good about myself. Plus I weigh myself regularly, helps keeping me going.
@maureen55 for what it’s worth I have found that increasing the number of fast days fromm 1 to 4 really educates your eating habits.. making it much easier to do 2 fast days on a regular basis… the 2 day weeks are an absolute breeze.
For example the week before last I did a 5 day fast mon – fri and this weeks 2 day has been soooooo easy..
I have found I find the mental challenge of extending the fast dasy really invigorating… I like to have challenges thrown in.. so for me a month in month out 5:2 is too much like routine… so in some cases the challenge of changing the routine of fasting has really helped.
I also think people try and stick to documented routines rather than experimenting a bit and finding their own fasting patterns.
That’s interesting Iwillbe12, Can I ask what effects extending a fast to 5 days makes on your weightloss? I’ve sort of thought that the point of not fasting long enough – but too long when trying to lose weight was to keep your metabolism going at full speed. Agree about ringing the changes though.
I’m still not fully back on the wagon after Christmas 🙁 but hope I can get to Alternate day fasting before too long.
🙂
For variety I do 4:3 (Mon/Wed/Fri) some weeks and 5:2 (Mon/Thurs)others. I haven’t noticed any significant difference in weight loss on either week. I also do 16:8 on my weekday non fast days and loosen up a bit at weekends when OH is at home.
A rigid Mon/Thurs might, for me, become a bit tedious and it may be this part that causes people to quit.
Does anyone have a severe anxiety( with depression) condition in which this diet has made it worse? I didn’t know where to post and this post is active.
I am home a lot alone. I don’t work and am appyling for disability. I take Lorazapam and Amitrityline(sp). I’ve been at it for about 4 weeks when I discount the holidays. I’m just worried about my mood on non-fast days. While fast days aren’t
easy.
Just would like to hear from anybody with my conition.
Thanks
people may quit who find it too hard to get through the first day and have “all or nothing” thinking. Instead of going ‘ok I’ll try again until I get through it’ they may give up.
Or perhaps like me it’s 3 weeks in and zero weight loss. I’m continuing cos I have health conditions that make it hard to lose anything, and I’ll give it 3 months and evaluate it again after some blood tests.
Hi Applecrisp,
I have suffered with quite bad depression and anxiety for the last 3 years during which time I have taken various medications. Currently, I am not on medication and using 5:2, general good eating patterns and exercise to try and alleviate the condition. This can be difficult as obviously depression and anxiety can cause you to live in a catch 22 cycle wherby you feel too anxious or down to go out, do things and meet people so you stay home and inevitably eat the wrong things but I really feel like the 5:2 (even though I’ve only been doing it for a couple of weeks)is helping…I think this is because my self worth is steadinly increasing because I’m sticking to something for the first time in a long time and as my body image improves I feel my confidence and subsequently my depression/anxiety will improve too. I have lulls during fast days where I feel rubbish sometimes but the knowledge that I am sticking to something which is beneficial to my health really helps.
I was 3 stone lighter before my depression got really bad and have spent the last 3 years idolising a ‘former me’ who was skinny, went to the gym all the time and had lots of friends. It has taken me until now to realise that wasn’t a magical person, it was me, with willpower and a me who invested in myself. The knowledge that the willpower was in there somewhere underneath the feelings of anxiety and poor self esteem encouraged me to do 5:2 and sticking to it is encouraging that confidence in myself which is really helping my depression…I really hope it can do the same for you xx
x
Hi guys!
I’m starting today, after watching the BBC Horizon programme, and thinking, there really is no reason not too! Having only started today, I can’t really say why people quit, but in my guess it’s probably boredom, nit being busy enough to keep your mind focused!!
For those who struggle to find a meal for the fast days, M&S have prepared meals (healthy ones) called fuller for longer… these are only around 350 calories! and they are so tasty!
So I plan to eat these on my past days!!
Any tips for a newbie would be great!
Oh, one quick question. I understand you eat only a quarter of your calories on a fast day. Would this be 500 for a female, or would it be a quarter of your TDEE???????? thanks!!
@tesnihughes Hi and welcome to 5:2. There are loads of tips in the ‘faq’ link at the top of the page and in these forums but it’s sometimes difficult to find what you’re looking for in the forums (I wish there was a permanent ‘read this this first’ link as soon as someone joins) so I’ll copy and paste from a reply I gave someone else.
as to your question 500 cals on a fast day was based on 25% of an ‘average’ TDEE of 2000 for women. The ‘how’ link explains this and it makes sense that if you have a very low TDEE your fast day calories would be lower but so long as you stay at or below 500 you’ll be fine.
here’s my copy and paste ….
A few tips..
Read the ‘faq’ link and the ‘how?’ link at the top of the page. In the ‘how?’ link calculate your BMR and TDEE and the explanation of why you should know this.
It’s advised to have 2 non consecutive fasting days. This is just to make it easier and more sustainable.. but if you feel at any time that 2 consecutive days will work for you – go for it.
The main thing about this way of eating is that you fit it in to your lifestyle. You do it the way it works for you. And on non fast days it’s about eating WHAT you want NOT HOW MUCH you want.
Aim to be ABOVE your BMR and UP TO your TDEE on non fast days. It can help to use an app like http://www.myfitnesspal.com to help you track calories for a couple of weeks so you can get an idea of portion sizes etc. It’s only too easy to underestimate calorie values!! 😀
Whether you do 5:2; 4:3; or ADF (alternate day fasting) is entirely up to you. I sometimes set out to do a 4:3 week and something comes up and I end up with a 5:2 or if I have done 2 fast days I’ll add another as the mood take me. If you plan to fast on two particular days and something happens on one of the days – do it another day. There is no ‘right’ or ‘wrong’ way – just YOUR way.
On fast days, what you might think is hunger is more often thirst so drink lots water, herbal teas, black coffee or tea. If you don’t like your tea or coffee black just make sure you account for any milk or sugar in your 500/600 cals.
Oh and take your measurements…chest/waist/hips. Sometimes when you don’t see a weight loss you see an inch loss!
Don’t look for spectacular weight loss all the time – it’s about fastING not fastER!
Once you get your head round it, it becomes second nature and very easily sustainable.
Good luck
xx
Hi tesnihughes and welcome. I am a lazy 5:2er and use the M&S Fuller Longer meals on my fast days. I usually have porridge with fruit as my first meal as I find that this keeps me fuller through the day. Can I suggest when in M&S you also check out their other Ready Meals not found in their Fuller Longer and Count on Us range. You will find some similar meals with almost identical calorie and nutritional values. In addition I find that some of the meals are good for highlighting portion size when having other meals. The Fuller Longer and Count on Us Pork Dinners are both very good. I pad them out with extra veg. They do get a bit tireing after a few months though.
Good luck.
My reason for quitting is that there is no scientific evidence what so ever for the claimed health benefits (preventing cancer, dementia etc) of the 5:2 diet. I am a healthy, normal weight person (BMI 19-20) who are interested in nutrition etc. When I saw the TV program by Michael Mosley it appealed to me because he was a normal weight person who explored the health benefits of these diets, the weight loss was more of a side effect. In the TV-program Mosley speaks to several researchers. At the end of the TV show you have the impression that the 5:2 diet is evidence based. But it is not. I am sure it has effect on weight loss, but for me who were interested in the claimed health benefits, I don’t think I will, nor should, continue with a diet which has no evidence for its claimed health benefits.
I have just read ‘Iwillbe12st’ s comment about mixing it up a bit. I started in January with 5 : 2 and switched after 6 weeks to 4 : 3. I can see myself doing 5: 2 next as I have very strong willpower and am impatient for results. Is it sustainable with an active lifestyle though? Any comments anyone? If the body gets too used to 500 cals will it become your new maximum food level?
I have health concerns because a friend has a heart problem which she puts down to lighter life liquid 500 cal diet which she did for three months, something to do with drinking too much water. No proof of course, could be a coincidence!
I will not consider fasting at the weekend because it is quite anti- social if you are out with friends. No drinking, tiny portions ?
@speedy Hi sorry missed your post / query re my 5 day fast.. I have no idea whether it has helped / hindered my weight loss.. I don’t routinely weigh myself.. despite having a rather weight orientated username .. However I do know I have lost about 2 and half stone since I started my fasting campaign in August 2013.. and am feeling really great on it. Have just found the flexibility of the fasting really useful and non restrictive. I think probably the major benefit is psychological .. if I don’t HAVE to do 2 days a week but make an effort the following to do more than 2 I don’t feel guilty / or like I’m failing.. I keep a diary so I know which days I fasted and what I ate
@jojo58 I am pretty active.. have a horse and live in the Highlands so am out and about .. also office is on outskirts of Inverness so I can get out for brisk walks..
Bottom line is the flexible /mixing it up approach works for me.. it may not work be suitable for others but that’s the beauty of fasting it can be flexible
I’m just taking the caveman approach to eating in that they would have had leaner weeks just as they had leaner days.. I just hope I don’t grow a hairy chest / facial hair as a result 😉
Amy C: As I understand it, no studies on the 5:2 diet exists. As the diet is “new” that is on the one hand not so surprising as it takes time to perform a study and to publish it, on the other hand, that is just what I wonder about – that the diet is growing such in popularity even though no one knows anything about any health effects. Me my self have done a 6:1 diet for a couple of months in the belief that the health benefits that was presented in the TV show was evidence based. But it is not.
Haha – does any diet have any real research behind it to prove it’s amazing health benefits for X,Y or Z? Doubtful! If it’s not for you, then it’s not for you, that’s fine but me and my newly clear, eczema free skin, my lovely balanced hormones, my ‘PERFECT’ (Yippppeeeee) blood pressure and my perfect blood sugar and colesterol levels will be staying right where we are on 5:2 thanks.
Also, I just have to point out that Michael did say, very clearly, in the documentary that ‘5:2’ was HIS adaptation of the last study highlighted in his review of all of the various forms of fasting he’d investigated in the U.S. He never said that it was being studied by anyone anywhere. As far as he was aware he was the only person in the world doing it (the study it was ‘based on was the Alternative day Fast) and his results were HIS and noone elses. He never claimed that 5:2 was based on anything scientific other than his observation of a study already underway and his extrapolation of that study to fit better into his own lifestyle.
Cheers – Tracy J
Well, that’s all true to an extent. No one has tested 5:2 for 25-30 years. Of course they haven’t. Also no other diet I’m aware of has been stuck to and tested against a control group. But the metabolic improvements that were seen when following this diet – especially blood sugar – is, I think, fairly well accepted as leading to better health.
The other point of this diet is that it is fairly easy to stick to and doesn’t seem to lower your metabolic rate so leading to increased difficulty dieting in the future. And almost no other diet is stuck to and so can lead to yo-yo dieting.
Maybe next year we will know more about 5:2 and look at things differently but for me, overweight, person. it seems to be -so far – a good way to lower my sugar/ insulin response. And following Dr Fungs conclusions based on studies of fasting, that seems to be the most reliable way I have found – so far – to achieve better health.
Bu as Tracy said, it won’t be for many people, but for many it seems to be improving their weight / health.
Sissel_99, for myself I just have the proof that it works, that’s all I need. I hope you’ll reconsider staying with 5:2, but if not, I wish you well.
Science is so influenced by people with vested interests – pharma companies, food industries, marketers etc. I read an article in the New York Times by Gary Taubes on “Why nutrition is so confusing”. It explains why science doesn’t pursue the subject properly and why we may never have scientific proof. http://www.nytimes.com/2014/02/09/opinion/sunday/why-nutrition-is-so-confusing.html?_r=0
I found it via Sweden’s Diet Doctor newsletter which I always enjoy. (I follow the 5:2 eating low carbs, high fat (LCHF) recommended, except I also eat raw nuts.) Last year the Swedish govt. changes the dietary guidelines as a result of their most recent findings about the health benefits of LCHF.
There’s no one way but there are so many people on this forum, like TracyJ, with amazing health benefits and the one constant is the ‘fasting’.
Heather
@sissel_99 This is research on 2 day per week fasting (and mentioned by Michael on http://thefastdiet.co.uk/does-intermittent-fasting-lead-to-muscle-breakdown-and-protein-deficiency/
I lost a lot of weight over about one year and then fell ill with recurring E. coli infections, repeated demoralising cycles of infection, antibiotics, totally destroyed gut flora with awful results, including almost total loss of fitness, over and over again. I was so proud of being able to still fast, etc. until about 6months ago, when I COULD NOT endure this any longer and deprive myself as well. I have been binging ever since.
The fat poured back on as I was unable to exercise and kept up what was left of my depressed spirits with rich foods.
The infection cycle now appears to be under control with a new approach in place. After 2 months on this new regime, my fitness and energy levels are slowly creeping back. What I need now is the positive state of mind to believe that I can do the 5:2 diet again. Several attempts in the last month have not been sustainable. I really hate being so unreliable for myself.
Hi Bogwort
I really feel for you.
Well done though for getting to a point NOW where you are going to look at starting the FD again.
There is quite a lot of scientific evidence now to say that the foods we most want to eat are either addictive or are super-carbohydrates which raise your blood sugar level faster and higher than eating a bar of chocolate.
So that might help with rationalising why you have been overeating the baddie foods that most of us love. I would have thought though, looking at your profile; that you would be much more knowledgeable about all this food controversy than me? Or is your scientific background in something else?
There have been some excellent documentaries on UK telly; The Men Who Made Us Fat etc. You could google them and try to watch them.
Why have your last two attempts at 5:2 been unsustainable do you think?
Does it make you feel ill at all? Some people should not follow the FD anyway. Or is it more just finding the willpower?
The LOACA THREAD has lots of women in and around your age group; you could come on there and see if that helps to keep you from jumping off the wagon?
Whatever you do; I wish you well.
Booxx
@sissel_99: The health benefits mentioned in the program like IGF1 and blood sugar readings, have you got your values from the lab before and after doing 5:2 ?
Speaking personally, and not having read any of the comments above me; the diet was really bad for my depression and even for my self esteem. Not eating put me on edge, and made me tired and nauseous. It made me feel worse about myself as a person and often triggered memories of when I was starting to exhibit signs of Bulimia. So the health benefits for some, might not transfer over to others.I was about ready to quit the diet, but I jumped on the scales today to notice I’d lost 2kg in a week or so. I’m going to stick to it, even though I’m not sure if it’s the best thing mentally for me. But I entirely understand why other people don’t want to.
My husband and I have been doing the 5-2 for over a year. It is absolutely the most successful plan we have ever done. I have lost 15 lbs and my husband 20. It seemed to drop almost effortlessly. We have skipped of course; a vacation in Italy, Christmas season and other special events. There are times when we don’t completely stick with the 500 calorie fast limit but try to stay pretty close to that. We find that over the year on non-fast days we are not usually eating as much. The beauty of the plan is that NOTHING is forbidden on the 5 regular days. We try to never go above 2,000 calories but anything goes. I am now at my ideal weight and want to stay here. So, I plan to fast only one day a week and see how it goes. I do think I can do this plan from now on.
Dear Quick
I have given up after 3 months and 10% of body weight… why? Because I have found fasting then the “eat what you like” philosophy too hard to cope with psychologically. It has created an unhealthy view around food – what should I eat and when. Simple answer: when I’m hungry. Well, I’m very rarely hungry these days and I do like eating!
I’m absolutely stoked at the weight-loss (first time ever, even after 17 marathons and one ironman!) The experience has changed my view around food and I no longer eat huge dinners and eat nothing at least two hours before bed. I’ve also adopted the “alkaline diet” which i believe is also good for health.
All the best Fasters : )
Hi 5and2fan,
I’ve been away from posting for ages but I received two notifications from this thread to my emails so thought I’d pop back.
Wonderful that you’ve reached your ideal weight. Be interested in hearing how you go with 6:1.
The 5:2 is the best thing I’ve ever done too and it’s my way of life now, semi-fasting Mondays and Thursdays, just having an evening meal. I’ve not counted calories or anything on it since starting in July 2013. I follow Low Carb Hi Fat (LCHF), except at the weekends when I have the occasional pizza, pasta, bread etc. Weighing what I did 30 years ago and fitting into smaller clothes is all the motivation I need, and it doesn’t even feel like dieting. I took a couple of weeks off 5:2 in December and was happy to return to it in January. Makes Christmas/birthdays etc easy.
Hi,
The hardest part of fasting for myself is the pressure from the person that aren’t fasting. The pressure to eat in fact. I think it’s a bigger problem that is above that forum, we have so much food that people think it’s fine eating 3000 4000 calories per day. But it’s really not!
One of the comment I frequently receives is: Do you really think it’s good for your health not eating? My answer is: It’s probably better than eating to much!
Sometimes I’m switching the situation to let the people understand by asking them that question: If I was a alcoholic that is sober since 6 months, are you gonna keep asking me if I want wine after I’m saying no?
6 months now that I’m fasting and I’m feeling really well in fact I never been that healthy in my life.
After some initial success I quit- and am now starting again.
Why did I quit?
– shift working nurse, just became complicated
– emotional binge eater
– found myself really binging badly on feast days and needed to break this cycle
– I have terrible insomnia on the fast days
anyway, I am back in the saddle again….
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10 Oct 13