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Average weight loss on 5:2 is 1lb per week

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Average weight loss on 5:2 is 1lb per week

Postby carorees » 08 Mar 2013, 14:52

We have now been collecting data on our progress tracker for over 12 months, with over 4000 people contributing, and have some interesting results that can give you an indication of how much weight you can expect to lose on 5:2.

Key points:
* The weekly loss is generally small...a little under 1lb per week (data from over 4000 users).
* Some people lose a lot of weight in the first week but then plateau so that after a month or so, such that the weight loss still works out at 1lb per week.
* Some people are lucky and have managed to lose more
* Some people are unlucky and have lost less
* People whose BMI is already in the healthy range are more likely to lose more slowly (around 0.5lb/week)
* People whose BMI is high are more likely to lose quickly (around 1.75-2lb per week)
* Men lose weight faster (1.1lb per week) than women (0.8 lb per week)

For people who choose to fast more often:
* The weekly loss doing 4:3 is only slightly more than with 5:2 at around 4oz more per week (228 users)
* The weekly loss doing ADF is a little bit higher at around 1.2 lb per week (51 users)
#averageloss

Here is a pretty graph showing the average weight lost per week of following the fast diet: (ignore the blip at week 10...for some reason we have very little data at this time point)
Image
Weight at start: 105 kg; dress size UK 20
Target, 65 kg, reached 14 May 2014
Current weight: 64.5 kg (trend weight); dress size UK 10
Maintenance weight range: 64-65 kg
My method: 8 months of 5:2, remainder and maintenance 16:8 + reduced carbs
My story here
Last update: 2 July
carorees
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Diet Started: 5 Nov 12
BMI: 23.54
Progress Charts: View


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Re: Average weight loss on 5:2 is 1lb per week

Postby Your Funny Uncle » 08 Mar 2013, 15:01

Yay stats! It may be slow and you may not always appear to lose weight week-to-week but it will work if you stick with it. :-)
Your Funny Uncle
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Posts: 169
Joined: 11 Jan 2013, 15:00
Location: York, UK
Blog: View Blog (0)
Gender: Female
Weight Lost: 20.4kg
Diet Started: 28 Sep 12
BMI: 24.24
Progress Charts: View

Re: Average weight loss on 5:2 is 1lb per week

Postby Bellalou » 08 Mar 2013, 15:24

Thank you again Caroline.
I love all these statistics you are producing.
I feel very encouraged.
Interesting to see our stats confirm what they found in the research that there wasn't a significant difference in weight loss between 4:3 and 5:2.
It's fab that we are doing our own research.
Bellalou
5:2 for life!
 
Posts: 366
Joined: 16 Jan 2013, 16:01
Blog: View Blog (0)
Weight Lost: 6kg
Diet Started: 16 Jan 13
BMI: 22.91
Progress Charts: View

Re: Average weight loss on 5:2 is 1lb per week

Postby BBT053 » 08 Mar 2013, 15:25

I think this is very helpful as it is noticeable from lots of posts that people want to lose more than that per week and are disappointed when they don't.

Plus as has been mentioned before, 1 lb is too small an amount lost (though lots of cals) to really be seen on a one or two week timescale. (My weight fluctuated by over 2 lbs this week, both up and down.)

This is definitely a longer-term way of eating, rather than a magic short-term weight-loss solution.
BBT053
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Blog: View Blog (2)
Gender: Female
Weight Lost: 15.7kg
Diet Started: 31 Dec 12
BMI: 30.08
Progress Charts: View

Re: Average weight loss on 5:2 is 1lb per week

Postby Ubizmo » 08 Mar 2013, 16:50

Bellalou wrote:Thank you again Caroline.
I love all these statistics you are producing.
I feel very encouraged.
Interesting to see our stats confirm what they found in the research that there wasn't a significant difference in weight loss between 4:3 and 5:2.
It's fab that we are doing our own research.


Yes, it looks like 4:3 and ADF are yielding diminishing returns, given the effort involved. I think 5:2 is demanding enough, and I wouldn't opt for the others unless I thought it would make a substantial difference. That doesn't seem to be the case, at least as far as weight loss is concerned. Maybe there are other benefits to more frequent fasting.
Ubizmo
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Posts: 48
Joined: 04 Mar 2013, 18:25
Location: Philadelphia
Blog: View Blog (0)
Gender: Male
Weight Lost: 7.26kg
Diet Started: 3 Mar 13
BMI: 32.60
Progress Charts: View

Re: Average weight loss on 5:2 is 1lb per week

Postby barlemow1 » 08 Mar 2013, 19:10

It's good to see these stats, and know that my weight loss is normal. I was also interested in the findings between the 4:3 and the 5:2 as I think many people might be tempted to switch to 4:3 if they have something special coming up, and think they can lose more weight.
I know I thought about it, but decided against it as I am irritable enough on the two days I fast, without adding another day to it.
barlemow1
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Re: Average weight loss on 5:2 is 1lb per week

Postby BBT053 » 08 Mar 2013, 19:12

Actually, I do ADF and the way to make it less arduous is to have slightly higher calorie intakes on fast days (6/700 cals). I find it pretty easy (other than being hungry) as it means I have no choice in which days I fast. The way I look at it is that I still have a calorie restriction over the week, just not quite divided the same way.

I'm on 1.1 lbs a week loss so far so very happy with this but it's not substantially faster than 5:2 and I wouldn't advocate it as a quicker way to lose. I wouldn't do it if I had to be uber-strict every fast day. :wink:
BBT053
5:2 for life!
 
Posts: 1232
Joined: 24 Jan 2013, 18:41
Blog: View Blog (2)
Gender: Female
Weight Lost: 15.7kg
Diet Started: 31 Dec 12
BMI: 30.08
Progress Charts: View

Re: Average weight loss on 5:2 is 1lb per week

Postby Madge1304 » 08 Mar 2013, 19:18

Hi Caroline, many thanks to you for the time you've invested to pull this data together - you obviously enjoy it! I certainly love the stats that you and Moogie do and feel like this is what gives this forum a cutting edge. It will be interesting to see how these stats develop over time. What has occurred to me is that I, like a lot of others, started this regime in January, following the publishing of MM's book. No doubt a lot of us were therefore shedding those extra 'Christmas pounds' during the first month which could contribute to bigger initial losses. (This might be complete rubbish, but just a thought?). Anyway, only time will tell. Thanks once again, Julie.
Fasting on Mondays and Thursdays, weigh day is Wednesday
Madge1304
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Posts: 146
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Location: Wirral
Blog: View Blog (0)
Gender: Female
Weight Lost: 1.81kg
Diet Started: 16 Jan 13
BMI: 28.61
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Re: Average weight loss on 5:2 is 1lb per week

Postby Moogie » 08 Mar 2013, 19:27

I think those of us who started earlier can also vouch for the higher initial losses :) it's quite normal on any diet to lose a bit more initially while the body adjusts and the fat/water % changes.

Great summary Caroline, makes me glad I built the tracker! Big thanks to you and Dominic for all your suggestions and encouragement which made the tracker what it is today.
Fasting on Mondays & Thursdays
Come Fast With Me my 5:2 diet blog
Moogie
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Re: Average weight loss on 5:2 is 1lb per week

Postby pumpkin » 08 Mar 2013, 20:09

Thanks to you both, Caroline and Moogie. Those stats are exactly the sort of information that interests me and that I can take hope from. It seems that every time I log on here someone else is worrying that they aren't losing any/enough weight and your stats reinforce the message that the 5:2 is a slow but sure method.
pumpkin
5:2 Faster
 
Posts: 59
Joined: 26 Jan 2013, 11:31
Blog: View Blog (0)
Gender: Female
Weight Lost: 5.44kg
Diet Started: 24 Jan 13
BMI: 21.66
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Re: Average weight loss on 5:2 is 1lb per week

Postby Ginty » 08 Mar 2013, 21:24

Many thanks Caroline & Moogie, the information on this site just gets better & better. This forum is definitely the place to come to if looking for information on 5:2. Just hope people are lucky enough to find it.
Ginty
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Gender: Female
Weight Lost: 4.99kg
Diet Started: 8 Feb 13
BMI: 26.68

Re: Average weight loss on 5:2 is 1lb per week

Postby Suchard007 » 08 Mar 2013, 21:28

Thank you, thank you, thank you - this forum is absolutely wonderful - and where would we be without Caroline and Moogie - you are helping so very many people and this site is a lifeline for all of us who have come upon a turning point in our lives. Thank you, from the bottom of my :heart:
There is nothing wrong with the situation, just my attitude towards it!
I don't eat Mondays or Thursdays
My method: 5:2 Liquid only 16:8 on non-fast days
Suchard007
5:2 for life!
 
Posts: 829
Joined: 30 Jan 2013, 10:48
Location: Whitstable, Kent
Blog: View Blog (5)
Gender: Female
Weight Lost: 8.96kg
Diet Started: 1 Nov 12
BMI: 26.40
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Re: Average weight loss on 5:2 is 1lb per week

Postby saintpaulie » 09 Mar 2013, 00:58

It's great to see some solid statistics from all the user's. I've had a huge loss one week and then gained some the next, but I still believe in it and this really helps. I know this is a long term thing and knowing that makes it easier in a sense.
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Re: Average weight loss on 5:2 is 1lb per week

Postby lizzle » 09 Mar 2013, 21:48

carorees, this is a fantastic round-up of info! :heart: :heart: :heart: i am trying to go about this as realistically as possible -- hoping for 1 lb a week -- but realize it could be even less since my BMI is in the upper normal range. I'd like to lose about 15-20 lbs, which would put my BMI into the lower normal range (GOAL!). I'm very small boned, so this BMI works better for my body type. your stats are encouraging, but are an excellent reminder to BE REALISTIC. Again, thanks for sharing.
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Re: Average weight loss on 5:2 is 1lb per week

Postby newme2105 » 10 Mar 2013, 19:37

Good to know that 4:3 doesn't work out any greater over all as it is tempting to do. I did 3 fast days last week but weighing about 50% at least more than I should I have a lot to lose.
newme2105
5:2 for life!
 
Posts: 104
Joined: 10 Mar 2013, 18:56
Blog: View Blog (0)
Gender: Female
Weight Lost: 12.16kg
Diet Started: 3 Mar 13
BMI: 36.22

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