5:2 Fasting - the Easy way to get yourself in shape.........

[Macster]

I know there have been a few 'Fat Clubs' on the Forum, and many of us are always carrying a few extra pounds, which we'd like to lose.
So just thought that some of you might like to try what I have been doing for the last couple of months, as it's soooooo easy and works a treat.

5:2 Fasting - Basically - for just 2 days per week, any 2 days.......you cut down to 600 Calories only.
The rest of the week - normal, extactly what you wish.......no limits.

I started this on the 4th Feb, and to the 22nd March, had lost 12lbs.......then a weeks skiing derailed me a smidge, but back on now..... its EASY.
Strangely, - & I cant explain it, but on my days 'Fasting', I actually feel better, as if my body wakes up 'cos its not too full, cant explain it. & Eve on these days, I do al normal things, walking the dog, play golf,....whatever.

If you didnt see it when aired on the BBC, (Horizon - East Fast & Live Longer) - I suggest you watch it here:
http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.UWUthxygOkJ

Its main purpose isnt really 'weight loss', but more the Health Benefits, which having reached 50, I decided were important.
Cant tell you how much better I feel, & clothes fit too !

Cant reccommend it highly enough, & like I say - its easy !!

 

[gripitripit]

Very interested in this and I reckon doing maybe a Monday and Thursday as "fast" days would work for me.

 

[bladeplayer]

Interesting alright , think it will have to be 2:5 for me at the min tho ha ha

 

[gripitripit]

Mac, as a matter of interest what was your starting weight?

 

[Macster]

Started at 15st 6lbs.......
22 March was 14st 9lbs.......

 

[gripitripit]

Started at 15st 6lbs.......
22 March was 14st 9lbs.......

Nice.
Think I might give this ago. Start next week.

 

[Doon frae Troon]

Started at 15st 6lbs.......
22 March was 14st 9lbs.......

Still got a long way to go then! unless you are 6'7''.

Only joking and well done, my wife and I have talked about this, talking is easy.

 

[One Planer]

Starve yourself thin. Marvelous.

Some people dont realise just how little 600kcal is.

Another 'fad' diet that by this time next year no one will have heard of.

I'm strugling to see how it works to be honest. I get the principle that, on average over a week you consume less calories but if you have no daily limit, or have no idea how many actual calories you consume, how do you know you're in a calorie defecit?

I look at diet's like the above like this

My BMR(..... Not BMI) with activity is a shade over 3000kcal/day. Do I eat that, no. probably more like 4000kcal.

What my body needs, calorie wise to maintain my weight is 3000kcal x 7 days = 21000kcal/week.

What my body actually gets is 4000kcal x 7days = 28000kcal/week

Over a period of time, I will gain weight.

If I were to adopt the 5:2 with my current diet:

4000kcal x 5 days + 600 + 600 (600's being fast days)= 21200kcal

I'd still be in a calorie excess so I would probably stay at the same weight, or possibly gain weight, albeit at a slower rate.

Does this diet then become a lifestyle choice and you have to fast 2 days for the rest of your life? If not, once you return to a 'normal' eating pattern with a calorie intake in excess of your BMR, guess what happens? Yep, the weight goes straight back on.

All of which brings me back to my oroginal point. If you don't know how many calories you consume on a daily basis, you have absolutely no idea if you're at a defecit level.

All this is, is another diet to suit the instants results culture of today. Similar to the Cambridge diet from a few years back. Yes they work in the short term, but over the long term, they're not so successful.

I've always said from my personal training days:

Work out your BMR, add in activity using Harris Benedict equasion and find your maintenence level of claories.

Drop 200 kcal off this per day and eat that for 2 weeks. If no weight loss drop another 200kcal (Now at a 400kcal/day defecit)

Rinse and repeat until you are losing a stready 2lb/week an only drop more calories once the weight loss slows or stops.

When you hit your desired weight, you're already eating a maintenence level for your BMR so you won't have to adjust anything and you won't feel hungry as your body chemestry has slowly been adjusted to suit the lower calorie intake.

This is why you drop 200kcal a time instead of 1000kcal, or in the case of the above diet basically lose 2 whole days of calorie intake.

Working out your BMR and calorie requirements is not hard work

http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php

+ Harris Benedict (See Below)

•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


This gives you your maintenence level/day. Follow the above and you'll soon lose weight.

Then all you have to do is work out what you're eating calorie wise for a typical day and adjust from there.

 

[Val]

Believe it or not 2 days at 600 cals is a lot easier than it sounds.

 

[bigslice]

not for me ive invested inmy GG waterproofs and don't want them hanging off me. but 41 days of no bevvy is making me feel good

 

[One Planer]

Believe it or not 2 days at 600 cals is a lot easier than it sounds.

In the case of consumption, I agree.

It's what it does to things like metabolism, hormaonal responses, blood sugar levels and insulin sensitivity I'd me more concerned about.

 

[Val]

In the case of consumption, I agree.

It's what it does to things like metabolism, hormaonal responses, blood sugar levels and insulin sensitivity I'd me more concerned about.

You are absolutely spot on, having lost almost 3 stone 5 years ago I can say that diet is all about the right balance and moderation.

That said I can still stick a good feed away

 

[CMAC]

I have 2 Doctor friends who swear by the 1 fasting day a week, they both look fabulous and have loads of energy. The benefits of fasting are well documented and is even linked to minimising your risk of dementia.

Dont think I can do a whole day with nothing but water and I cant be bothered calculating calories and weighing out a sliver of cottage cheese to put on a celery stick so this has my attention. Good and timely post (as I sit here halfway thru a packet of chocolate digestives......I lie....I'm most of the way through it)

 

[Macster]

Believe it or not 2 days at 600 cals is a lot easier than it sounds.

Its SIMPLE !!!

 

[One Planer]

Its SIMPLE !!!

Can I ask what constitutes your 600kcal?

 

[Macster]

@ Gareth.

Couldnt be arsed to read all of your post, - precisely the reason I dont 'diet'.
If it aint for you - fine.

But as someone who has always 'got bored' of dieting, or the constant 'having to refrain' - the 5:2 is easy peasy

Watch the programme - and tell me then that it doesnt work.

Or sign up and read peoples progress reports here http://www.52fastdiet.co.uk/

 

[SS2]

Can I ask what constitutes your 600kcal?

If it was me, I'd have 31.5 small Carr's water biscuits. 19 kcal each. It's a no-brainer

 

[Macster]

Can I ask what constitutes your 600kcal?

Well, I 'cant' give up my tea & coffee durin the day, so perhaps 3/4 of those makes up 100 Cals.

I prefer to not eat at all during the day, - as it starts off my hunger pangs, and then for tea I'll have say a bowl of soup (100-200 Cals), and perhaps 2 slices of bread.
Or I'll have a Medium Jacket Potato and Beans.......

1 or 2 days, I had nothing......just drank water or cordial etc......

Listen, - as someone who has never been 'Fat', just a big build,.....I have never been 14st since I was at school.......but with this, I'll be back there by June.....easy.
Once there, for the Health benefits of Fasting, I'll probably make it a 6:1 ratio, just to maintain.....I dont want to be 'lat thin' anyway.

Anyone who doubts all this - watch the programme, its VERY interesting.

 

[Macster]

I also realised that my extremely fit German Pointer, who quite often leaves his Dinner, has been following this Fasting regime for all of his 9yrs, and he's as fit as a Fasting Dog I can tell ya !

 

[Fader]

I can see why people would do this to trick to body into consuming its fat stores for energy but surely it's got to affect the insulin levels in the body and cause you to be lethargic on those days, after all food is fuel.

Think I'll stink with a healthy balanced diet and exercise. But if it works for some then good luck :thup: