The FastDay Forum

Hi, I have been on 5 to 2 for 5 weeks and am now back at the weight I started at !! Initially I had only lost 4 lbs. I stick to 500 on fast days but eat what I want on feast days. Usually no more than 1500 to 2000. What do u all eat on feast days. Crisps , chocolate etc. please help I really want this to work x

Hi jaijo03 - as you may have seen on the forum, there are a lot of variations of 5:2. It must be very confusing for a newcomer like you.

If you eat a lot of unhealthy foods on your non-fast days, you will negate all the benefits of fasting.

That is why weight loss can be slow, or up and down, as you have discovered.

jaijo03, you need to keep within your TDEE on non fast days, Caroees has a link in her profile if you need to calculate yours. Although 5:2 isn't about calorie counting, everyone has a different perception of what "normal" eating is and it might help to count calories for a few weeks to make sure you are sticking within your TDEE. I use MyFitnessPal, which I find easy to use and includes a lot of Supermarket foods. Hope this helps

Hi jaij03, I would agree with what tomtank says. I found that when I started, my usual eating habits on my non fast days made me feel a bit nauseous, and that drove me to change them. Doesn't mean that I don't eat/drink a bit much from time to time, but my experience is that I need to limit that for this to work. Also, a wee bit of exercise helps. There's also stuff like Basal Metabolic Rate which can be worked out on various tools on the web, and I found that having some idea of this helped. It helps you to know how many calories you need each day. Good luck with it, and don't lose heart. You'll get there!

I probably can't talk with confidence at present as I have hit a ssssslllllooooooooowwwwww (slow) patch but I certainly don't go crazy with feasting. Point being you will need to really look at when and what you eat. 5:2 is strictly under 500cals or even less depending on your weight and activity levels. Then feast days ideal calorie consumption is calculated on your weight, height, waist which gives you your BMI and your TDEE according to your included activity level. For example mine is around 1800 calories but I eat anywhere from 1200 to 1800. Then its a bit of discipline. Even then weight loss can stall but keep going as your body will start shedding. Sure you can have treats but if weight is not being lost it might be time to read up on forum info as to what might be your issue. Chips and chocolate can be consumed but moderate amounts

Would be good to see your weight is and then you would also be able to use your tracker and understand your TDEE as that guides you as to how much to eat on a fasting and non fasting days. Anyway am sure other forum members will have ideas for you. All the best

Hi jajo03, I think that the main prob is "eat what you want" is often misinterpreted as "eat as much as you want". Me, I eat rubbish at times, but am mindful that one is enough when it comes to cakes, bags of crisps etc. I don't count calories, make sure I stay within TDEE every feast day, I just listen to my inner good voice which shouts very loud at times, my stomach is now yelling "enough". That works for me, for others I know have to be more disciplined.
I think the terminology on 5:2 is unhelpful at times, for me this isn't a diet, it's a simple way of eating, the weight loss when it comes is an added bonus. When you "get it" and I really hope you do, you'll be more relaxed and feel less guilty (a usual dieters feeling) about food.
As for eat what you want - meh - read - all things in moderation.
Stick with it, you will get there, it's a slow weight loss procedure, unlike other diets where you loose 7lb in a week, think that's it then put 21lbs back on over the next 3 months!
Good luck

[Moogie]

jaijo03 - can you please give us a bit more information so we can help troubleshoot for you - what's your weight/BMI? how much do you need to lose? Do you have any underlying medical conditions like diabetes or thyroid? How long did it take you to lose those 4lbs? How quickly did the 5lb go on? How often do you weigh? How do you do your fasts (ie, what time do they start, when do they finish & how do you split your calories).

Thanks!

I'm out for the day today but I'm sure with this info others will be able to help - and if not, I'll be around later!

Hi I fast mon and thurs from the night before to the following day and never go over 500, split into 3 meals weigh 12 stone 7lbs and am 5ft. Would like to lose 3 stone. No med conditions. 4 lbs went back on after 2 wks

[Betsysgr8]

jaijo03 Your TDEE should be around 1800 cals/day, you can get a more precise answer by entering your info in the progress tracker here on the forum. What that means is you should aim for 1800 cals on non-fast days and 500 on fast days. You may want to use a calorie counter for a week or two to get an idea of what 1800 cals in a day actually looks like. My Fitness Pal is easy to use and free. Log EVERYTHING, every sip and nibble, don't assume that a little bite doesn't have any calories, lol.

Another thing you can do is read the thread kencc started about NEAT. It's not exercise, it's just moving more, stand instead of sit, walk instead of drive, little things that can help increase activity and metabolism.

Something that I do is look at what I'm eating. If I have a carb heavy breakfast (pancakes) then I will have a much lighter lunch or no lunch and just veg/protein for dinner. I look at the whole day of meals and balance from there.