5:2 virgin - confused -

[Wonkytooth]

Spell it out for me. Literally. How do I start?

[MrsS28]

Following!

[Wonkytooth]

I just find it very confusing. Want to give it a try tho

[kilmuir]

Following as starting tomorrow, hopefully

[DramaAlpaca]

I'm thinking of starting this so marking my place too.

As I understand it, if you are a woman you eat a normal 2000 calories on five days a week, and limit yourself to 500 calories the other two days. You don't fast on two consecutive days. Popular fasting days seem to be Tuesdays and Fridays.

I'm thinking it might work for me, but I'm a bit scared of trying it as I get so hungry!

I'll have a go if you will, though

Someone might be along to link some helpful threads for us - I know there's a few on here.

[mamalovesmojitos]

There's a thread in this section for beginners- it says READ FIRST. Scroll down a little bit.

I'm on week 3, too early for real results but I'm loving it. It mightn't suit everyone but I'm someone who eats because I'm bored- and it's ideal. On fast days I might have a coffee around 3 or 4, nothing else til dinner when I typically have salad & soup. Fast days are actually fine.

[DramaAlpaca]

Thanks mamalovesmojitos. Here's a link to that thread. Looks useful

www.mumsnet.com/Talk/fasting_diet/1763710-1-WELCOME-PLEASE-READ-HERE-FIRST

[ThinkingJanuary]

Hello. Can I join too please?

Day 1 today. I've cancelled my ww subscription - never go - so am going to save that money towards new clothes.

I've logged my stats into myfitnesspal so know my daily cals allowance.

Planning tues and thurs as my fast days.

How many cals do I have for fast days? Is it 500 for everyone regardless?

[Trenzalor]

I'm going to start today as well with Tuesday and Thursday being my fast days.

[rockpink]

I found it easier fasting when I was at work, less temptation.

[DramaAlpaca]

I think it is 500 calories for women & 600 for men. I'm going to do the 500 despite the fact I'm much taller & with a bigger frame than the average woman & see how I go.

First fast day tomorrow so I'm planning & getting organised today. I'm going to stock up on veggies to make a healthy soup.

I speed read the Fast Diet book by Michael Moseley last night. His female co-writer says she found she needed a small snack in the middle of the day & recommended apples & carrot sticks, so I'll stock up with those as well.

I'm going to try Friday as my second fast day as that is the day I am most likely to open a bottle of wine after work & then binge on rubbish. It just means I will have to change my weekly grocery shop to a Thursday evening instead, so I won't be tempted.

Looks like there's a few of us on board now, so good luck everyone

[MelanieCheeks]

500 for women, 600 for men

(It's approximately a quarter of your daily requirement, but All Numbers Are Estimates!)

Any 2 days you like - it's easier if they are separated, but they can be consecutive if you like.

Spread the calories whatever way works best for you.

The other 5 days eat at roughly your Total Daily Energy Expenditure - 2,000 is a very rough guideline for the average woman, but online calculators will help you fine tune that figure.

[BigChocFrenzy]

I see some of you have already joined the main Thread46
Everyone else is very welcome too. Do read the OP, because it has all the info you need.

First calculate your TDEE (Daily calorie requirement) . This is what you should eat on average on an NFDs.
Some women have very low TDEE, so do not assume it is 2000.
It depends on your age, height, weight, exercise level.

If you use the mfp calculator, set it to "maintain weight" or it will give you a very low figure.
Do not eat back exercise calories, because they are already included in your activity level

For FDs, most women should eat 500 cals total.
However, if your TDEE is much higher than 2000, you can eat 25% TDEE. e.g. I exercise intensely and my TDEE is 2400, so I prefer to have 600 cal FDs.

[DramaAlpaca]

Thanks BigChoc, I've just joined the other thread.

[CluelessCrapParent]

Marking place....

Basic question, on fast days, do you still eat three meals but make sure the calories don't exceed 500?

[MelanieCheeks]

You can eat 1, 2 or 3 meals, as long as the total calories stay under 500. Now, 3 meals for 500 is a bit of a challenge, and many people find it's easier just to save most calories for one evening meal.

[CluelessCrapParent]

Thank you, that's clearer, I've never been a calorie counter so cannot gauge what 500 calorie looks like and didn't know that it is difficult to spread across 3 meals.

And you just drink plain water through out the day?

How do you not feel hungry?

[CluelessCrapParent]

Or you are meant to feel hungry...good for the soul etc.?!

[hollyisalovelyname]

So no breakfast?
Oh dear.

[MelanieCheeks]

Hunger comes in waves - you get used to it (and after a while it isn't really noticeable)

You can have breakfast if you like - the Michael Mosely book recipe section is based around a breakfast+dinner combination.

You can drink whatever you like, but lots of water is encouraged, as you're not getting the same amount of fluids as you'd take in from foods.

MyFitnessPal is great for educating you about calories.

[ihaveadirtydog]

I have found I can have one fairly normal meal for around 500 calories. Yesterday I had homemade burger, only a bit of the bun and salad so didn't feel deprived really. Black coffee, water or ginger tea for other meals.
I have been feeling pretty drained the day after a fast day though and am in danger of over compensating I think.

[CluelessCrapParent]

What time do you eat your dinner on fast days? Bearing in mind that you'll probably be really looking forward to it all day? Is 4 pm too early?

[BigChocFrenzy]

DirtDog On the 1st NFD after a fast, concentrate on nutritious food to replenish your body, plenty of protein, veg, some complex carbs.

Until you are used to fasting, I would avoid morning training on that day.
Also, maybe have any treats and alcohol on the 2nd or 3rd NFD, so your 1st NFD brings maximum nutrition for your body.

Clueless If you are ok not to eat again afterwards, then 4 pm is fine.
Some folk who eat early like this like to save 40 cals for say an Options hot choc drink late evening.