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TOPIC: 5:2 Diet (alternate day fasting diet) anyone?

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January 23, 2013 5:38 AM
Last week I started the 5:2 diet. Eat what you want for 5 days of the week, and on 2 days restrict your calories to 500 for the day.
Has anyone been successful on this? I still eat healthy on my non fast days, or try to at least! It works for me because its much more sociable and I am not cutting out the food I love. I do exercise at home on my non fast days. I do more toning exercise than put any stress on my joints etc until I weigh less.

So this is me! Hello!

Would love to do this diet with someone?

Will log progress !
January 23, 2013 5:40 AM
sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.
January 23, 2013 5:48 AM
Hi thanks!

Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?
January 23, 2013 5:54 AM
Hi, my brother and sister in law have done this diet for about 3 months now. They have steadily lost and find it works for them on a Monday and Tuesday each week; However I would have to say that - they eat pretty well the rest of the week, they drink too much probably but neither of them was really overweight before, they just wanted to lose a few more pounds. I've never see my brother so slim - he's 49 and does a huge amount of exercise too - so it's certainly working for them.
If you are maintaining your weight at the moment eating what you are eating 7 days a week then by cutting down on 2 days a week to 600 should lose weight because of the deficit. If you are putting on weight with your current intake then you might just start maintaining your weight, if you start making up and eating way more on the 5 normal days then of course you won't lose weight and in fact you might even put it on.

So - What I would say is - if it works for you - great. Everyone is different and some things work for some not others. Healthy eating long term is I'm sure your goal - good luck with it
  35178670
January 23, 2013 5:54 AM
QUOTE:

Hi thanks!

Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?


well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.
January 23, 2013 5:57 AM
QUOTE:

Last week I started the 5:2 diet. Eat what you want for 5 days of the week, and on 2 days restrict your calories to 500 for the day.
Has anyone been successful on this? I still eat healthy on my non fast days, or try to at least! It works for me because its much more sociable and I am not cutting out the food I love. I do exercise at home on my non fast days. I do more toning exercise than put any stress on my joints etc until I weigh less.

So this is me! Hello!

Would love to do this diet with someone?

Will log progress !


If you do a search, you'll find plenty - it has been posted many times overthe past few months since teh UK Horizon programme.
  14463414
January 23, 2013 5:57 AM
QUOTE:

sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.


I don't think i'd agree with this. If she can stay on this program for the extended time, there are benefits to fasting. Although 5:2 seems like a really inefficient fasting protocol. Usually on the 2, you don't eat at all. Nada, zilch...so it'd be something like:

Mon, Tue, Starve, Thur, Fri, Starve, Sun, Mon, Starve...etc.

Consistence matters more than what kind of eating pattern you are on. If you find this to be convenient, then sure, as long as your caloric goals are still set to deficit for the week.

Although I must say, if you think this is going to help you lose weight any faster...I wouldn't think so. This is a form of intermittent fasting, and usually IF protocols are a tool of convenience, rather than efficacy.
January 23, 2013 5:59 AM
QUOTE:

QUOTE:

Hi thanks!

Well I still calorie count on my non fasting days 1450cal a day logging on here. Would that still count?


well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.


Quite right about this. IF may induce better protein (muscle) synthesis when you do eat, but generally you'll need to tweak your numbers to average the 1500 or so per day. So eat days are going to go higher than 1500, if you get that.
January 23, 2013 6:09 AM
QUOTE:

QUOTE:

sounds like this 'diet' has no structure and is a temporary fix.
you need to find something youre in for the long run and if youre eating 'whatever you like' you will most likely eat alot... therefore only maintain your weight even with the fasting.


I don't think i'd agree with this. If she can stay on this program for the extended time, there are benefits to fasting. Although 5:2 seems like a really inefficient fasting protocol. Usually on the 2, you don't eat at all. Nada, zilch...so it'd be something like:

Mon, Tue, Starve, Thur, Fri, Starve, Sun, Mon, Starve...etc.

Consistence matters more than what kind of eating pattern you are on. If you find this to be convenient, then sure, as long as your caloric goals are still set to deficit for the week.

Although I must say, if you think this is going to help you lose weight any faster...I wouldn't think so. This is a form of intermittent fasting, and usually IF protocols are a tool of convenience, rather than efficacy.


Yeah i understand but i think the OP see's this as a diet plan than a new way of eating. and she wont see any better weight loss with this routine without tweaking it.
January 23, 2013 6:11 AM
If your look at it as a calorie deficit per week instead of per day this would work. Though I'm curious about the relatives having their 2 low cal days back to back. That seems unusual to me.

Where I see it going wrong is in eat as much as you want the 5 days. I know you say your not doing that. I'd rather eat till full and stay under my calorie goal per day than starve every third or fourth day and eat in excess the other days.
  29386022
January 23, 2013 6:27 AM
I've been considering the 5:2 diet since all the press around the Horizon programme. I've read a few conflicting articles.
It seems to be a method very effective for athletes who are trying to become more lean, and build up on something called Glycogen - which is a form of energy (makes sense for those athletes about to take part in marathons and the like). The style of fasting mentioned in these articles seemed more strict, like the type aelunyu mentions.

The NHS website does not promote the method, but says that there is evidence that it can help you lose weight, which I suppose is pretty clear if you're reducing your weekly calorie intake by over 1000 calories. I've also read various people's blogs saying it worked for them, but imagine there's just as many people who it didn't work for, who just haven't blogged :)

The thing that made me read further was the link to longevity and reduced risk of a number of illnesses. There is research out there to back this up, but I don't know if it's proven! Supposedly, intermittent fasting improves your life expectancy and reduces risk of many illnesses, because fasting gives your body a chance to 'repair' itself.

I'd be really interested to hear how it goes for you, I did a 'Trial' day, as suggested by one of the articles, which I found fairly easy, due to still eating 500 calories, but wondering if I should really commit to trying it. I'm currently on a light workout programme, 1kg free weights routine and around 40 minutes of gentle cardio a day, but no idea what the right workout routine would be on this kind of diet.

Good Luck!
  30211381
January 23, 2013 6:30 AM
For those who may be unsure of what the 5.2 diet is, it is lifelong & not a quick fix

You can see the whole TV programme here

http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UP_yeGfN1hZ

And Doctor Moseley who made is is on Twitter here @drmichaelmosley

You do not need to semi fast on consecutive days, any 2 out of 7 will do, what ever suits you

PS it is not primarily aimed at weight loss, but as previous poster says, more about health & longevity, weight control is a by product
Edited by farway On January 23, 2013 6:32 AM
  27682097
January 23, 2013 11:05 AM
QUOTE:


well thats already a low calorie diet, paired with two 500calorie days you will just lose muscle..
keep your protein high, and start a weight lifting program to change your body composition.
set your goals to lose between 0.5 and 1lb per week to maintain your muscle. muscle loss is likely to increase body fat percentage. you will get smaller, but stay flabby.


Thanks for the advice! I don't want flab :( I was going to do sit ups, squats, 3kg bicep curl, etc all till failure on my non fast days. I have a programme from my trainer at the gym but had to cancel due to it being too expensive, but I still have the programme.


Would you say that was enough?

Thanks x
January 23, 2013 11:06 AM
Thanks for support! All I can do is try this. It works really well for me so far....I hope I do reap the benefits.

Line x
January 23, 2013 12:27 PM
QUOTE:

For those who may be unsure of what the 5.2 diet is, it is lifelong & not a quick fix

You can see the whole TV programme here

http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UP_yeGfN1hZ

And Doctor Moseley who made is is on Twitter here @drmichaelmosley

You do not need to semi fast on consecutive days, any 2 out of 7 will do, what ever suits you

PS it is not primarily aimed at weight loss, but as previous poster says, more about health & longevity, weight control is a by product


Thanks for the link, I've heard a lot about this recently and having jus watched the program I am interested enough to look at the research further. I know it's not about weight loss, but I was amazed at his reduction in BF% over 5 weeks. That's double what I have achieed in over a year!

I'm just starting the nutrition and physiology part of my degree so may incorporate a 4 week trial on myself as my assignment. It would be interesting to see if the results were similar in someone younger and fitter to start with.
  9917463
January 23, 2013 1:28 PM
I started it yesterday - first fast/500 calorie day. I did not find it to be as hard as I thought it would be and today I found I was much less hungry than expected and after my normal lunch I felt stuffed.

There is a MFP group for 5:2 which you should join, there are a number of people there that have been doing it for some time and can give you more information than those that have not done the research (or even heard of it) There are also a few FB groups if you want to join them too. Good luck and see you over in the group!
  1508693
January 23, 2013 1:31 PM
500 calories a day is a great plan if you want to feel sluggish and mess with your sugar and hormone levels. With five days on and two days of basic starvation, you'd be confusing your body. Keep your sugar levels even by eating small, regular meals and this will also boost your metabolism. I have to think that's a better fix for weight loss than going to such extremes.
  6138975
January 23, 2013 1:34 PM
I don't know what this diet is, but I do fast on a regular basis, however I do a 24 hour no food at all fast once or twice a month. I also eat in an 8 hour window so I'm fasting 16 hours every day. I find that If I balance my calories out over the course of the week I still feel the same as if I were eating 3 meals a day. I don't feel hungry at all on fasting days. I lost weight pretty easily doing this, but now that I'm at maintenance I no longer feel the need to do the 24 hour fasts anymore and stick with daily 16 hour fast/8 hour eating window. I think it's a bit easier to stick to. I eat dinner at roughly 5:00 pm and don't eat breakfast until after 10:00 am.
Edited by PrimalSiren On January 23, 2013 1:34 PM
January 25, 2013 1:12 PM
I started this 3 weeks ago with hope of weight loss as well as getting the benefits of lower cholestrol and improve insulin reactions / reduce diabetes risk, as both are issues in our family.

Done 5 fast days, today was meant to be the next one but just got really fed up and blew it with chocolate and biscuits as after all the feeling hungry and headaches each fast day I've actually put on weight!! Everyone's stories of losing 3+lbs in first few weeks has really disheartened me when I've gained around the same in the past 3 weeks. I've not binged or anything on the 5 days, eaten well and healthily and pretty ow cal from habit, but still I've gained weight :(

Very unimpressed, especially as have managed to lose around 2 stone in last 6 months or so with a calorie controlled diet from a company called Jane plan, food delivered for 5 days and then sort my own for the weekend. (real food, and not bad actually for diet meals, no additives etc and not meal replacement / bars etc which are generally foul!), and was hoping the fastdiet would help me to continue to lose a little more and then maintain without permanent calorie counting. Obviously can't continue with the food delivery indefinetly, can't afford it (was a groupon offer which is why could afford it initially) and it gets a little boring after a while as being veggie, there was a limit to the number of dishes they make that were suitable; and so am very disappointed to have had so little success with the 5:2 even though for only s short time to date, wouldn't have expected the gain I got!

Anyone else started this and had similar issues?
April 11, 2013 3:21 PM
I started ADF but I am doing it every other day. It is tough. Not going to lie. But I already fit in my pants better after a week. I am blogging about it and reporting my personal findings here: http://tryingadf.blogspot.com/
October 15, 2013 1:37 AM
Hi Elkay. I've been doing ADF for the last 6 months. the first week or 2 was the most difficult. For me, the weight loss is secondary (over 6 months, I lost 12 Kg... I went from 92Kg to 80Kg... slow and steady). I like the health and longevity benefits. I like it so much, that I also started a website & blog (adfasting.com). The main reason I started it was (as a male), I hate diets, watching what I eat, counting calories, etc... I just can't be bothered! So for me, I just need to remember 1 thing: can I eat today? if so, I'll eat whatever I feel like, if not, then I'll just have to wait until tomorrow. As far as I'm concerned, its perfect.
October 15, 2013 2:08 AM
I would go with the few people that say WATCH Dr Mosley's Horizon documentary, Eat fast and live longer (google it). 'Please Understand' it's not a 'diet' (ie weight watchers, slimfast, cabbage soup etc) its about health and longevity, Dr Mosely was borderline diabetic and had bad visral fat, watch the documentary it sorted his blood chemistry and his disease markers all improved, so go to Dr Mosely's website (http://thefastdiet.co.uk/) for a full insight and links to all the research by many different Dr's. It is not for everyone, I am also doing it for the health reasons, in my family there is heart disease, dementia and diabetes and I will do all I can to mitigate that. smile
October 15, 2013 2:32 AM
It didn't work for me. Instead, I am now doing the 16/8, where you fast for 16 hours everyday, and eat for 8. It's easier to manage than 5:2, for me.

Don't restrict calorie on your 5 days of eating. You should eat at maintenance on those days. You will be creating a calorie restriction by only eating 500 cals on your fast days.
November 9, 2013 12:40 PM
This is a video by Dr. Mosley which sheds some light on this research.

http://documentaryheaven.com/eat-fast-and-live-longer/
November 9, 2013 12:46 PM
It actually is a diet, http://thefastdiet.co.uk and Dr. Mosley now has a book http://www.amazon.co.uk/dp/1780721676/ref=nosim?tag=wwwthefastdie-21

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