5 / 2 Diet - questions for folks doing it

[foliedouce]

I know that there have been a few threads on 5 / 2 before, but I can't find the answers I'm looking for.

Following on from my how to lose a stone in 2 weeks thread:-

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

I'm currently doing the Juice Master diet and have 6 lbs left to lose before 31st May weigh in so on track to win my bet.

Following that, I don't want to stick all the weight back on so was thinking of doing the 5 / 2 eating plan thereafter to maintain my weight (and maybe lose a few more lbs but that's not the primary driver)

So questions:-

I do Personal Training 3 times a week, am I better to avoid fasting on these days or does it not matter?

What is a typical meal plan on your fasting days?

Do you literally eat whatever you want on the non fasting days or are you still 'careful' with what you eat?

Any real world experience on whether doing 2 consecutive fasting days or splitting them up makes any difference to weight?

Any other gotchas / practical advice?

Thanks

[KamSandhu44]

Why not work out your macro/ calorie needs and eat like a normal human?

[foliedouce]

KamSandhu44 said:

Why not work out your macro/ calorie needs and eat like a normal human?

The calorie needs are easy to work out, the calorie input is more challenging unless you're weighing food / using myfatsecret etc (which I do use) 100% of the time.

I do a lot of client entertaining and I'm looking for something simple to follow which I believe 5 / 2 offers and more importantly is sustainable.

It's bloody difficult to work out accurate calorie intake when you're eating in restaurants 3-6 times a week.

[KamSandhu44]

foliedouce said:

The calorie needs are easy to work out, the calorie input is more challenging unless you're weighing food / using myfatsecret etc (which I do use) 100% of the time.

I do a lot of client entertaining and I'm looking for something simple to follow which I believe 5 / 2 offers and more importantly is sustainable.

It's bloody difficult to work out accurate calorie intake when you're eating in restaurants 3-6 times a week.

Fair enough, I cant help you with the 5/2.

I would say, don't fast on your work out days, you'll need the energy for a good workout.

Complex carbs at least 45 mins before your workout.

Good sources of protein and fats are needed during the day as well.

foliedouce said:

Any real world experience on whether doing 2 consecutive fasting days or splitting them up makes any difference to weight?

This has no baring in on anything, the weekly (or daily) calorie total will determine if you lose, gain or maintain weight.

Do what fits and dont over complicate it.

[foliedouce]

Thanks - appreciate the input. This Juice Diet seems akin to fasting and I have to say I have struggled with my workouts the last 2 days, the trainer has pushed me hard and I'm finding it a lot more difficult that eating 'normally'

[KamSandhu44]

foliedouce said:

Thanks - appreciate the input. This Juice Diet seems akin to fasting and I have to say I have struggled with my workouts the last 2 days, the trainer has pushed me hard and I'm finding it a lot more difficult that eating 'normally'

In the short term this would be ok.

There is only a certain amount of fat the body can burn in a day before it starts eating away in to muscle.

The body is built for survival, it will do what it needs to survive.

PT's don't always have your best interests in heart. I ditched them a long time ago and educated myself.

[Halb]

Never used 5/2, it does not suit me.
I have been using 16/8 since August 2013.
It helped changed my bodyshape. I alter my macros depending on the exercise I do and the goals I need. It works for me. I have sometimes eaten at the morning, normally for social reasons on holiday or if the energy output for the day requires it.

[5MUG]

foliedouce said:

I know that there have been a few threads on 5 / 2 before, but I can't find the answers I'm looking for.

Following on from my how to lose a stone in 2 weeks thread:-

http://www.pistonheads.com/gassing/topic.asp?h=0&a...

I'm currently doing the Juice Master diet and have 6 lbs left to lose before 31st May weigh in so on track to win my bet.

Following that, I don't want to stick all the weight back on so was thinking of doing the 5 / 2 eating plan thereafter to maintain my weight (and maybe lose a few more lbs but that's not the primary driver)

So questions:-

I do Personal Training 3 times a week, am I better to avoid fasting on these days or does it not matter?

What is a typical meal plan on your fasting days?

Do you literally eat whatever you want on the non fasting days or are you still 'careful' with what you eat?

Any real world experience on whether doing 2 consecutive fasting days or splitting them up makes any difference to weight?

Any other gotchas / practical advice?

Thanks

My husband and I have been doing the 5/2. Yes I would say avoid fasting on your exercise days. You may feel quite tired on fasting days.

My typical meal plan is - cup of tea for b'fast, one ryvita with ham and lettuce for lunch with a zero fat yoghurt (check the calories tho) and for supper 5% mince meat balls or salmon or omelette - with lots of salad or veg. Lots and lots of water. Then I go to bed early to pass the time asleep so that b'fast comes around quickly!!
Yes I do eat whatever I want on non-fasting days but if I was careful I'm sure i would lose weight more quickly. Doing 2 consecutive days would be v v hard for me - I would not stick to it. You get very hungry. One day is easy to do and to get though.

It really does work and we are thinking of just doing one day a week now to maintain our weight. Ive lost 1 stone and my husband about 2 so far over about 2 months but we had 2 weeks off when we went to USA on hols!

[Hoofy]

If I were to use 5:2, I would fast the day after a social meal.

I think you're not supposed to do it on consecutive days because it's unnecessary and not pleasant to eat 500 cals for two days in a row. Thing is, the 24 hour period can be split in a clever way so in any day you don't have to eat just 500/600 cals:
Eat a big lunch at midday, finish at 1pm.
Have a 500 cal snack at 7/8pm.
Skip breakfast the following day.
WHOOP WHOOP YOU WILL DIE IF YOU SKIP BREAKFAST DO NOT SKIP BREAKFAST KITTENS WILL BE SKINNED ALIVE POLAR BEARS WILL DROWN I GAINED 14 STONE OVERNIGHT BECAUSE I SKIPPED BREAKFAST
Eat a big lunch at 1pm.

[jfrf]

The 2 days i restrict calories (ie just a salad) I play 5 a side in the evening for 90 minutes which burns up a fair few calories. Personally I find this works for me.
If anything the exercise takes my mind off the hunger.
I think it's the fact I'm actually busy doing something that helps as if I was bored at home I'd probabaly just eat.

Can't say I have felt weak or light headed (both during and after exercise) comapred to when i was overeating 7 days a week

[foliedouce]

5MUG said:

My husband and I have been doing the 5/2. Yes I would say avoid fasting on your exercise days. You may feel quite tired on fasting days.

My typical meal plan is - cup of tea for b'fast, one ryvita with ham and lettuce for lunch with a zero fat yoghurt (check the calories tho) and for supper 5% mince meat balls or salmon or omelette - with lots of salad or veg. Lots and lots of water. Then I go to bed early to pass the time asleep so that b'fast comes around quickly!!
Yes I do eat whatever I want on non-fasting days but if I was careful I'm sure i would lose weight more quickly. Doing 2 consecutive days would be v v hard for me - I would not stick to it. You get very hungry. One day is easy to do and to get though.

It really does work and we are thinking of just doing one day a week now to maintain our weight. Ive lost 1 stone and my husband about 2 so far over about 2 months but we had 2 weeks off when we went to USA on hols!

Thanks for the input, I would never ask a lady her weight but did you have much to lose? Just trying to get a feel for what I cam expect. I'm 6ft 1, so far lost nearly 3 stone since Nov 14 and now looking for a sustainable diet where I can lose a few more lbs but more importantly not put it all back on.

jfrf said:

The 2 days i restrict calories (ie just a salad) I play 5 a side in the evening for 90 minutes which burns up a fair few calories. Personally I find this works for me.
If anything the exercise takes my mind off the hunger.
I think it's the fact I'm actually busy doing something that helps as if I was bored at home I'd probabaly just eat.

Can't say I have felt weak or light headed (both during and after exercise) comapred to when i was overeating 7 days a week

What do you do for breakfast on fasting days?

[Hoofy]

jfrf said:

Can't say I have felt weak or light headed (both during and after exercise) comapred to when i was overeating 7 days a week

Interesting that you don't get knackered quickly during exercise. Or is it more a case that you were that bad when eating unhealthily so you didn't notice any difference IYSWIM? Whenever I've walked into the gym having under-eaten, I've always felt like I'd been training beforehand!

[Halb]

foliedouce said:

What do you do for breakfast on fasting days?

Don't bother with an early breakfast on fasting days and enjoy all your cals as late as possible.
Take BCAAs if you are concerned over muscle loss.

THere are lots of fasting articles in the wiki.

[jfrf]

Hoofy said:

Interesting that you don't get knackered quickly during exercise. Or is it more a case that you were that bad when eating unhealthily so you didn't notice any difference IYSWIM? Whenever I've walked into the gym having under-eaten, I've always felt like I'd been training beforehand!

i think its the adrenaline and competetiveness that kicks in during 5 a side and keeps me going.
I have always been quite fit so its not a case of being bad before.
There is quite a lot of running involved during the game and even after I don't feel any faintness or weakness from the reduced eating during the day.
I guess everyone is different though and possibly it depends on what exercise you are doing.
Gymn work is not particularly adrenaline inducing so it could differ?

In answer to the other question: breakfast will consist of oats and water, or omlette or nothing.
Just depends if I can be bothered

[Hoofy]

jfrf said:

i think its the adrenaline and competetiveness that kicks in during 5 a side and keeps me going.
I have always been quite fit so its not a case of being bad before.
There is quite a lot of running involved during the game and even after I don't feel any faintness or weakness from the reduced eating during the day.
I guess everyone is different though and possibly it depends on what exercise you are doing.
Gymn work is not particularly adrenaline inducing so it could differ?

That's interesting. Maybe it's how we managed to chase mammoths for food back when we were called Og and Ug.