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

[PhilTheFragger]

I've been on the 5-2 for a month and have gone from 14 1/4 to 13 3lb
It is very easy, no I'll effects and when I get to target of 12 3/4 I may cut down to 1 day a week , or increase the calorie intake to say 900/1000
Only downside is me trews don't fit ,

 

[fundy]

I've been on the 5-2 for a month and have gone from 14 1/4 to 13 3lb
It is very easy, no I'll effects and when I get to target of 12 3/4 I may cut down to 1 day a week , or increase the calorie intake to say 900/1000
Only downside is me trews don't fit ,

Good stuff Phil

Atr least its only the trews, spent the last couple of months pretty much having to replace my whole wardrobe, gets expensive!!!!

 

[Alex1975]

Two ladies at my old work did this and it worked really well for them.

 

[vkurup]

Just out of curiosity.. What do you eat & drink on your diet days (and at what time of the day) to stay below the 600 limit?

I guess my mid-morning Mars bar + full fat coke will blow the limit easily

 

[Khamelion]

Diet is just DIE with a T

 

[Foxholer]

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.

Is your golf swing this mechanical?

Sounds a reasonable approach to me. I was forced (by wife) to partake in the Egg and Spinach regime which worked well and is a slightly more extreme version.

My view is that we get more than enough of essentials with normal reasonable diet, so just expel the excess. Cutting down by 25% of an excessive amount simply reduces the wastage.

The body is a pretty smart piece of kit too. It's pretty good at making you aware of it's needs!

 

[PhilTheFragger]

Just out of curiosity.. What do you eat & drink on your diet days (and at what time of the day) to stay below the 600 limit?

I guess my mid-morning Mars bar + full fat coke will blow the limit easily

For Brekky ,I have 46 grams of dry porridge oats add water and sweetener to taste
banana for lunch,
Im allowed 5 cups of tea a day with sweeteners and a splash of skimmed milk
Dinner is from the 5:2 cookbook, tonight its a chilli tuna thing with loads of veg and some funny rice substitute that is actually vegetable, but bulks it out so you feel as if you have had a good dinner.

and as much water as you like

my days are Tuesday and Thursday, last wednesday we went to wentworth, had a bacon roll from yum yums for brekky
Huge sausage roll bun thing for lunch and I had a KFC on the way home...still lost 3 lbs

happy days