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5:2 diet, anyone done or doing it? any tips?

Havince Avatar
2y, 5m agoPosted 2 years, 5 months ago
Im thinking of giving it a go tbh

any tips at all for the diet?

Does it matter what 2 days you choose to eat 600 cals or less in ?
Havince Avatar
2y, 5m agoPosted 2 years, 5 months ago
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(1)
I did this for a while in jan and lost a lot (10kg). this was due to a variety of factors though, not just the 5:2. after that, the motivation stalled and weight stabilised (unlike previous times where the weight piled back on).
went back on it last month for a while with less (but still measurable) weight loss.

5:2 is not a magic formula that will cure all your ails. i think a huge part of its success is that the effort and pain expended in sticking to it inspires the dieter to be more conscious about their diet and health all week long, which contributes considerably to the results seen

a few pieces of advice:
find something you enjoy eating on those days. you'll be amazed at what you can squeeze into 200 cals
also eat healthily on your '5' days - don't subscribe to the theory that you can eat anything
the rules is 5:2 are dynamic. don't stick to them religiously. take a little time to read the book (a quick and easy read) and watching the horizon docu which spawned the craze. you'll see that a quarter of calories and 2 days a week is the doc's attempt at coming up with an effective program that suits modern life. you can change it a little (for example I do 6:2 because of my shift pattern)
if you struggle with hunger, as some people do, it may be difficult. I can go hours without eating and can overcome pangs of hunger quite easily. it does take a lot of willpower though, as i just like eating junk. don't kill yourself doing it. if you get grumpy, anxious or light-headed, it may not be worth the effort

one thing that has helped me is understanding nutrition and the difference between food of no nutritional value and that which is teeming with nutrients and benefits.
at the moment I'm off the diet and filling my boots before getting back to a strict and controlled regime. i just knocked together a crisp roll and baulked at the number of calories and **** it's full of. scientists have long told us calories are calories, but I guarantee you if you ate 1,000 calories of white bread roll, cheese, ketchup and walkers crisps compared to 1,000 calories of roasted vegetables with quinoa and lean chicken followed by fruit salad and water.....your body will not react the same.

use myfitnesspal (MFP) to log your food and understand what goes into your meals and body. most overweight people underestimate how much they eat. i don't watch secret eaters, but i'm guessing that's what the premise is.
do intensive cardio. worried that a 20 minute run only burns 80 calories which is a fun size mars bar? wrong!! it stimulates your metabolism considerably and apart from improving your health and general fitness, it will also make your body burn more that day and the day after

get rid of all processed foods (as much as possible) on all 7 days
replace evil foods e.g. ditch those cans of diet coke and replace with water, replace those chocolates with a tiny helping of pumpkin seeds
buy kitchen scales (digital ones accurate to 1gram for measuring little things including the teaspoon of oil and little things that you overlook). log your recipes into MFP so you know that the vegetable mix you just made contains 700 cals in total, so you can split the portions and know that they contain ~200-250 cals each.
ask mates and family to teach you some recipes. i'm not a culinary master by any stretch of the imagination, but by being taught a handful of dishes, i suddenly had a few tasty and varied healthy options.
understand macronutrients and micronutrients
try every fruit, vegetable and 'superfood' out there - the benefits of pomegranates, almonds, avocados and others is immense. as someone who generally dislikes these things, i was amazed at how easily i could munch on raw spinach and finish 5 portions of varied fruits a a day
banish your fun foods for a while. i have created a list of all my fave bad food so that i can indulge myself when i reach my target weight.
try to avoid eating out/or meals cooked by others. be in control of every meal you make so you know what went into it

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#1
#2
Eat what you want five days a week, send your body to starvation mode for two.

Sounds ridiculous
#3
Not sure, some people at work are trying it. I would advise not doing the two days at the sme time you do physical exercise or need considerable concentration at tasks.
banned#4
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.
#5
Atkins and exercise down to 15st from 19.11st X)
#6
I started a diet recently (1-2 months ago). I eat exactly the same as usual except for 4 evenings a week (4pm till bed time) where I have reduced intake to a max of 500 calories. I am quite greedy the rest of the time (snacks/take aways/big dinners/desserts/etc).

It has been enough of a change to drop 3/4 of a stone so far (bmi from 26 down to 24.1), though I do exercise and walk regularly.

My point being, create your own sensible diet based on your lifestyle ;)

Edited By: delusion on Jun 19, 2014 11:39
banned#7
http://doyouevenliftblogdotcom.files.wordpress.com/2013/12/and-a-diet-coke-meme.jpg
#8
KillFelix
http://doyouevenliftblogdotcom.files.wordpress.com/2013/12/and-a-diet-coke-meme.jpg

i always get diet drink at takeaway X)


havince, you worked out what 600cals looks like?
#9
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.

im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed
#10
brilly
KillFelix
http://doyouevenliftblogdotcom.files.wordpress.com/2013/12/and-a-diet-coke-meme.jpg
i always get diet drink at takeaway X)havince, you worked out what 600cals looks like?

iv printed some stuff off with examples LOL its not a lot at all

i belive aswell the remark about EATING WHAT YOU WANT on the other 5 days is pretty flawed, there needs to be atleast some sense on those 5 days

Edited By: Havince on Jun 19, 2014 11:43
#11
Havince
brilly
KillFelix
http://doyouevenliftblogdotcom.files.wordpress.com/2013/12/and-a-diet-coke-meme.jpg
i always get diet drink at takeaway X)havince, you worked out what 600cals looks like?


iv printed some stuff off with examples LOL its not a lot at all

i belive aswell the remark about EATING WHAT YOU WANT on the other 5 days is pretty flawed, there needs to be atleast some sense on those 5 days

i eat way more than 600cals for breakfast never mind a whole day, you'd feel dead lol

yeah its not a binging license
could probably save the same cals over the week just by cutting back a little

you save 4 or 5k cals in those 2 days, over the week less as you think you can eat more
so probs equivalent normal diet 500cals a day cut without the pain etc
#12
A guy I work with has been on this for 18 months and has lost over 3 stone. It's become a part of his lifestyle, not strictly sticking to the 600 cals now he's lost what he needed to, but rather two days of around 1000 cals. He says he feels so much better and that he looks forward to his two light days.
banned#13
Is that Cat still watching you ?
banned#14
Havince
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.

im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed

It can't be healthy for you though.

Just eat a more balanced diet, go for an extra half hour walk each day and it will sort itself out.
banned#15
eat less, exercise more
#16
there is a hell of a lot of people on it. for me i think ill find being strinct on 2 days easier than planning out a whole 7 days

Im gonna give it a got starting monday. with tuesday and thur being the death days
#17
dont do the 5:2 diet at all... do the new slimming world proven to work and easy to maintain.
#18
Lucifer_UK
dont do the 5:2 diet at all... do the new slimming world proven to work and easy to maintain.

went to slimming world. the whole points and sins thing did my head in.
banned#19
Havince
Lucifer_UK
dont do the 5:2 diet at all... do the new slimming world proven to work and easy to maintain.

went to slimming world. the whole points and sins thing did my head in.

Syns ;)
#20
KillFelix
Havince
Lucifer_UK
dont do the 5:2 diet at all... do the new slimming world proven to work and easy to maintain.
went to slimming world. the whole points and sins thing did my head in.
Syns ;)

see thats how much attention i paid lol
#21
It's all nonsense. Just eat less calories and exercise. Take your time losing it too or you will end up piling it all back on with extra.

I don't agree with the 5:2 diet as it cannot be good sending your body into starvation mode like that.
#22
biddilybah
It's all nonsense. Just eat less calories and exercise. Take your time losing it too or you will end up piling it all back on with extra.I don't agree with the 5:2 diet as it cannot be good sending your body into starvation mode like that.

well, if i die its been a pleasure
#23
Havince
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.

im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed
Erm... if anything that's the wrong way around! You need energy before the gym and recovery afterwards. Not the best time to go starving yourself.
#24
Eat more fruit and vegetables (especially replace snack foods with fruit) grill meats eat more fish

Exercise with low weights and repetition to tone muscle/reduce fat rather than heavy weights to building muscle (muscle is just as heavy as fat) What weighs more - muscle or fat?
#25
Havince
biddilybah
It's all nonsense. Just eat less calories and exercise. Take your time losing it too or you will end up piling it all back on with extra.I don't agree with the 5:2 diet as it cannot be good sending your body into starvation mode like that.

well, if i die its been a pleasure

:p

It probably won't kill you, but I imagine it must do some damage.
#26
biddilybah
Havince
biddilybah
It's all nonsense. Just eat less calories and exercise. Take your time losing it too or you will end up piling it all back on with extra.I don't agree with the 5:2 diet as it cannot be good sending your body into starvation mode like that.
well, if i die its been a pleasure
:pIt probably won't kill you, but I imagine it must do some damage.

my way of thinking is its just two days

im sure i can cope
#27
The only problem with this way of 'fasting' is that your body thinks its starving and panics, then when you eat normally again it stores all the calories you consume as fat rather than anything else as it thinks you are going to starve it again? As others have said, surely limiting yourself to a thousand or so calories a day across the entire week would be healthier? I'm no expert on this diet though, it seems to work for some as long as you don't binge too much on the other days......;)
#28
Havince
biddilybah
Havince
biddilybah
It's all nonsense. Just eat less calories and exercise. Take your time losing it too or you will end up piling it all back on with extra.I don't agree with the 5:2 diet as it cannot be good sending your body into starvation mode like that.
well, if i die its been a pleasure
:pIt probably won't kill you, but I imagine it must do some damage.

my way of thinking is its just two days

im sure i can cope

Well, if you want to try it, go for it. Just make sure that you don't go near the weights on your fasting days. You'll end up hurting yourself as you won't have the energy to lift them. :)
#29
ji29zard
The only problem with this way of 'fasting' is that your body thinks its starving and panics, then when you eat normally again it stores all the calories you consume as fat rather than anything else as it thinks you are going to starve it again? As others have said, surely limiting yourself to a thousand or so calories a day across the entire week would be healthier? I'm no expert on this diet though, it seems to work for some as long as you don't binge too much on the other days......;)

yeah thats the only thing i read that seemed off. them saying you can eat cake etc every other day is total BS for the reason you just gave.
#30
philphil61
Eat more fruit and vegetables (especially replace snack foods with fruit) grill meats eat more fish

Exercise with low weights and repetition to tone muscle/reduce fat rather than heavy weights to building muscle (muscle is just as heavy as fat) What weighs more - muscle or fat?

muscle is heavier than fat but the weight of muscle is irrelevant
id image though havince is trying to 'lose weight' hes actually trying to lose fat and be healthier
#31
brilly
philphil61
Eat more fruit and vegetables (especially replace snack foods with fruit) grill meats eat more fishExercise with low weights and repetition to tone muscle/reduce fat rather than heavy weights to building muscle (muscle is just as heavy as fat) What weighs more - muscle or fat?
muscle is heavier than fat but the weight of muscle is irrelevantid image though havince is trying to 'lose weight' hes actually trying to lose fat and be healthier

Basically yes. iv always had a build. unfortunatly i need to loose some weight from it fat wise lol
#32
Hubby been doing this 5:2 for a few months and he looks fab! Lost two stone, geeks great and if you read all the official info about this type if dieting it says it can help prevent lots of health issues!
I want to do it desperately but I have absolutely ZERO willpower!
Would be nice if someone could actually tell me how they motivate themselves those two fasting days?
Also make sure your fasting days are not consecutive as that is not the right way if doing it!
#33
traythegreat
Hubby been doing this 5:2 for a few months and he looks fab! Lost two stone, geeks great and if you read all the official info about this type if dieting it says it can help prevent lots of health issues!
I want to do it desperately but I have absolutely ZERO willpower!
Would be nice if someone could actually tell me how they motivate themselves those two fasting days?
Also make sure your fasting days are not consecutive as that is not the right way if doing it!

'Looks' great that should say ;)
#34
bo19991
Atkins and exercise down to 15st from 19.11st X)
I'm on Atkins too......definitely works! Never hungry at all, what other diet can you have plenty of butter,cream and meat on eh?
40lbs lost in 22 weeks so far for me, Welldone on yours!
#35
Caloric deficit = lose weight
Caloric surplus = gain weight

That plus moderation obviously (don't eat your days worth of calories in doughnut form)

It's really that simple.
#36
Rubisco
Havince
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.

im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed
Erm... if anything that's the wrong way around! You need energy before the gym and recovery afterwards. Not the best time to go starving yourself.
This is a myth, why feed your body before and afterwards just to burn what you've eaten?? (mainly carbs I'm guessing too) better to have 3 meals a day and work your training round them,reduce refined carbs and sugar and then your body will burn fat stores instead!
#37
the 5:2 is alleged to have other health benefits.

And for the people saying about your body going into starvation mode, that requires at least 3 days of 0 cals. The human body can survive up to 60 days with no food. the 5:2 is a pretty good diet, with alot of medical research to back it up.
#38
Maybe just eat a little bit less, move a little bit more, drink water.

Much more sustainable than faddy diets
#39
bunny_boiler
Rubisco
Havince
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.


im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed
Erm... if anything that's the wrong way around! You need energy before the gym and recovery afterwards. Not the best time to go starving yourself.

This is a myth, why feed your body before and afterwards just to burn what you've eaten?? (mainly carbs I'm guessing too) better to have 3 meals a day and work your training round them,reduce refined carbs and sugar and then your body will burn fat stores instead!

who says its just to burn what you have eaten? you need the energy to work the body hard enough to break the muscle fibres then the building blocks to repair them again
in repairing them you burn energy and grow muscle, this new muscle also burns more energy
cals before+ cals after could be less than the cals burnt+repair + metabolic boost anyway so still could be a deficit

if you are doing some standard cardio then its not breaking them up the same so wont matter so much
#40
brilly
bunny_boiler
Rubisco
Havince
KillFelix
Sigh, it seems people are willing to do absolutely anything to lose weight rather than exercising.

im already back at the gym so its not about not exercising.

im currently going gym every other day so thinking its prob a good dea for example to do the 2 fast days tue and thur as i got gym mon and wed
Erm... if anything that's the wrong way around! You need energy before the gym and recovery afterwards. Not the best time to go starving yourself.
This is a myth, why feed your body before and afterwards just to burn what you've eaten?? (mainly carbs I'm guessing too) better to have 3 meals a day and work your training round them,reduce refined carbs and sugar and then your body will burn fat stores instead!
who says its just to burn what you have eaten? you need the energy to work the body hard enough to break the muscle fibres then the building blocks to repair them again
in repairing them you burn energy and grow muscle, this new muscle also burns more energy
cals before+ cals after could be less than the cals burnt+repair + metabolic boost anyway so still could be a deficit

if you are doing some standard cardio then its not breaking them up the same so wont matter so much
The energy you need for serious training/weights should be a protein energy source only, to help with the muscle repair
Aerobic,cardio for fat burning,fitness goal does not need extra energy to burn at all, total myth and there are so many people out there chomping down pasta,sandwiches and the like before any form of training/exercise for a "boost". Eat correctly in the first place and they wouldn't need the "boost"

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