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My diet adventures with the 5:2 method
Sat 14-Oct-17
10:11 am
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Danny
Scarborough, England
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My target is to lose 2 lbs per week, which is the recommended maximum rate of weight loss, I believe.

Some useful facts I picked up recently:

1 lb of fat = 3,500 kCals.

To lose 2 lbs per wk, daily deficit should be 1,000 kCal.

So you first need to work out what your ideal daily intake should be. 

A big 6 foot man active for 60 mins/day needs roughly 2,500 kCal daily.

 

I am using the 5:2 method because it’s simple and seems to work. That’s fasting on 2 days of the week with a calorie intake of under 600 for men and under 500 for women. I find that 400-500g of simple steamed veg @ about 150 kCal fills me up at dinner time (a mix from broc, cauli, cabbage, carrot). 

It seems you can eat pretty normally on the other 5 days but of course it won’t work if you eat loads of fast food or cake/biscuits/sweets/choc and drink a lot of wine. I have cut out wine and don’t really miss it surprisingly. 

I have taken a great interest in the calorie content of foods, which helps me to understand which of them puts on the pounds in a trice. Mayonnaise, for example, has a huge calorie content. That’s something that I miss greatly as a dip for my steamed veggie dinners. I still use butter, but sparingly, and not on fast days. 

Apples and large oranges are good fillers and weigh in at slightly less than 100 kCal each.

I am drinking green tea rather than instant decaff coffee with milk (20 kCal), which has the added benefit of reducing my dairy intake.

Breakfast is often an XL boiled egg (117) with 2 Ryvita (34 each) and maybe buttered (3g = 22 each). 

It’s still enjoyable at the moment. Losing the first stone (14 lbs) was pretty easy because a lot just fell off once I stopped drinking wine and having Chinese takeaways! That was the first 6 weeks. Now it’s slower and I don’t always achieve the 2 lbs/wk target because bad habits easily and quickly slip back in. Like scoffing cakes and stuff on the days I volunteer in a local charity shop. My sweet tooth is my Achilles heel.

Oh - and I only weigh myself fortnightly. Anything more frequent is a waste of time really, I find.

Never knowingly underfed

Sat 14-Oct-17
11:29 am
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Sooliz
Somerset

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Well done Danny, that's really good.  A lot of people seem to have success with the 5:2, I guess because you only have to commit to dieting 2 days a week, which really is achievable for most people.  We do it occasionally, until bad habits creep in again or life gets in the way.  Dr Mosley has recently updated the diet, he now says that an extra 100 or 200 cals on fast days won't make a huge deal of difference to weight loss (as in it won't slow you up significantly), and it instantly makes it slightly easier to cope with a fast day.  

I haven't weighed myself nor dieted for a couple of months now - too much else going on to concentrate on it.  I weighed myself this morning, out of curiosity - to my surprise I've lost 9 or 10 lbs without even trying.  I put this down to the fact that a few weeks ago I made the decision to only eat bread, crumpets or crisps (my weakness, I don't really have a sweet tooth) at weekends.   We'd fallen into the habit of having toast or crumpets for breakfast, and sandwiches or a ploughmans with good bread and crisps for lunch, nearly every day, and the wheat and carbs weren't doing me any good at all - bloating and stomach upsets.  I do know that if I significantly reduce carbs, the weight comes off pretty quickly.  Unfortunately, if I start eating a lot of carby foods again, it goes back on just as quickly.

What a shame that all the stuff we really like - wine or beer, crisps, cheese, chocolate, ice cream, artisan bread, etc - are all so fattening!  Well, I guess it's more a case of not being able to have just one....

learning to love veg…..except celery :-O

Sun 15-Oct-17
11:10 am
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Danny
Scarborough, England
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Thanks for the support, Sue, and for that interesting info that an extra 100 or so calories on fasting days is irrelevant. A little wriggle room is good. I must read up on that doc Mosley. I guess if you can discipline yourself to enjoy treats like you described only at weekends, then that make a huge difference. My Sunday morning treat is a fry-up at home – bacon, eggs and tomatoes with seeded sliced pan. I keep bread frozen in packs of 2 slices for occasional breakfast treats. I love multi-seeded brown bread.

My weight stands at 11.5 stone / 160 lbs / 73 kg today (it’s a weighing day – every second Sunday morning) and that’s down from a peak in late July of 13 stone / 182 lbs / 83 kg. Back then I couldn’t fasten the waistband button of my jeans. I had to use my belt tied tightly and wear my shirts outside to hide it! I am a 34 inch waist and I certainly did not want to have to buy new clothes. Now I can tuck in my shirts and comfortably fasten that button.

My target was to get to 11 stone / 154 lbs / 70 kg by Halloween, so I will be almost there I reckon. Then take stock. I don’t want to get too gaunt looking even if it’s a few pounds over my notional ideal weight. It will be good to have dumped all that fat and reduced the strain on my heart by a worthwhile amount. It struck me last week as I walked home carrying two heavy bags of groceries just how much that means. I had to stop twice to take a 5 minute breather on the 25 minute walk.

My BMI is 24.5 apparently.  18.5 - 25 is the healthy range.

A great benefit is my new awareness of the calorific content of different foods. My lifestyle is mostly sedentary, so I don’t need more than probably an average of around 1,200 calories per day. That’s just my best guess. Also, with some fat burned off, I will start on an exercise regime to build some muscle I think. Nothing strenuous – just some simple resistance exercises every day.

Never knowingly underfed

Sun 15-Oct-17
6:51 pm
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Toffeeapple
North Bucks

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Well done Danny!

I'll try that again!

Tue 17-Oct-17
10:54 am
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seth
lincolnshire fens

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take the apples and oranges whole ,much better fillers !................runaway

Seed catalogues are responsible for more unfulfilled fantasies than the web and playboy combined . (after Michael Perry)

Tue 17-Oct-17
2:31 pm
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Toffeeapple
North Bucks

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Oh, how good it is to see you posting again Seth!

I'll try that again!

Wed 25-Oct-17
10:06 am
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JohnSMith75

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Nice plan, i used to switch on the keto diet cause of nice results after 2 months on it. The whole idea with keto is to become fat adapted which means your body is trained to use fat as energy rather than glucose that's why it's high fat but can be lowered once the body becomes fat adapted. The body naturally makes glucose when it needs it but high amounts of protein will convert into glucose which is why the Atkins doesn't work in the long run.

Fri 27-Oct-17
12:17 pm
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Toffeeapple
North Bucks

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magic

I'll try that again!

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