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What do you think of the 5:2/ Fasting diet?



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MAMA_CD
MAMA_CD's Photo Posts: 1,479
3/3/14 8:16 P

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5 days a week of eating what you want could mean some serious binges and weight gain even with 2 days of little food. It doesn't appeal to me

MAMA_CD...count your blessings!
"To give anything less than your best is to sacrifice the gift.”
www.mamaCD.org


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RUSSELL_40
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3/3/14 7:27 P

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When you read these posts, look over at how many posts they have here on SP before responding.

There are 2 reasons for this.

1) Some actual members are thinking of trying this, and you don't want to treat them as if they are salespeople trying to push this idea. Even people with a few hundred posts most likely are newer, or just less active.

OR

2) A salesperson is more likely to have 1-20 posts, and of course was very successful at whatever plan is being discussed. It is always amazing how many : new members " have all the answers, and the perfect plan.

I want to wish a welcome to all these new members, and hope you ignore the advice of the "new members ". You have joined SP, so you might as well at least try their plan first, and see if it works. If not, then go ahead and try other plans.

Maybe this 5:2 plan will work for people, and if so, then congrats to them, but weigh the advice given against how active they have been. At least make them show up more than once, and have 1 post if they want your money. This is just indirect sales through testimonials. Sadly, it works well.



"We can't solve our problems with the same thinking we used when we created them "

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“Whether you think you can, or you think you can't--you're right.”

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MNCYCLIST
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3/3/14 11:37 A

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Fads come and go, and this one will, too--oh, that is, after certain people make piles of money. I think it's best just to eat well and stay within our calorie range each day.

"Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come" (1Timothy�4:7-8)

"Jesus answered, 'The most important [commandment] is, 'Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength'" (Mark 12:29-30).


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TWINMOM555
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2/26/14 11:08 A

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I'm not doing the 5:2 but I have been experimenting with the 16:8 fasting, which involves eating in an eight hour window and then fasting for 16. So, for me, I eat between 11-7pm and, after a couple of days, I found that I felt A LOT better. There are scientific studies that show benefits related to heath due to fasting. For me, it's just a matter of simplicity. I'm now at a point where I just don't eat after 7 or 8 and that structure helps. I have to get up early--5:30am--and I work out in a fasted state and feel great. I even ran a 5K last weekend in a fasted state and felt strong at the end.

This is a personal decision. I read a ton about it, and how it affects women differently than men (women shouldn't fast for as long a time as men), and with a busy schedule, this is a matter of simplicity for me. I feel great and I don't have to overthink my decisions, which I believe makes it more successful.



CALLMECARRIE
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2/26/14 8:37 A

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I just don't understand why you would do something unnatural like restrict yourself to 500 calories two days a week. Like a previous poster said, why not just eat a moderate amount of calories all week? Why be so uncomfortable those two days? I try to eat healthy and exercise daily and I see no need to put myself through misery every week for two days. There is no trick to weight loss; no one needed to think up the 5/2 diet in order for you to lose weight, despite what some rodent research may show. I understand some people need a "hook" -- a special plan or a diet that has a book written about it. It's been that way for many years. But is this really the key to long-term success in weight-management?

"I owe everything you see here to spaghetti."

-Sophia Loren


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WILYRED
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2/26/14 7:48 A

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So far I love it and I've lost 10 lbs in 4 weeks!



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ALIZAYA26
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1/28/14 11:15 A

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I am fasting twice a week along with doing t25..I started the fast Thursday jan 23rd and went from 212 to 203..I usually do long term fasting before I change my eating habits and exercise program but decided to change it up due to a post I read and my husbands response.I am going to show him that you can get the results you want fasting twice a week,eating clean on days you don't fast,and working out...I am doing a daily blog on this website if you want to follow..

Hard work and Dedication gives us the results we want


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NOTTAKENUSRNAME
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1/21/14 8:18 A

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Not necessarily, ZERO_WILL_POWER. I think I do not eat any food that could be classified as "bad" (unless judged by a militant vegetarian), nor my diet is unbalanced. Don't even know where any fast food places are located, would hardly tell you in which part of the stores that I typically visit one finds potato chips or even what other snacks or candies exist. I drank my last sweet drink sometimes during my childhood.
I have never been overweight but for several reasons (one of them being sport performance), I want to keep my weight close to the lower edge of normal BMI.
When training, I can sometimes experience periods of increased appetite and even if my diet consists of mostly healthy foods, I end up piling up weight, because I simply overeat with respect to my goal weight energy requirements.

I am giving 5-2 diet a go, I expect from it to get a better portion control and achieve an overall kcal deficit or, later on, energy equilibrium corresponding to my desired weight.

Edited by: NOTTAKENUSRNAME at: 1/21/2014 (08:18)

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BERRY4
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10/10/13 3:04 A

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I have been experimenting with this. -- Our society has become so fixated on food (the only addiction one cannot leave since food is necessary for survival).

We get all in a twit when someone presents the possibility that one does not have to have breakfast in order to be healthy. Trends and statistics are just that. You get to decide if it applies to YOU.

Eating less would most likely be good for the majority...just saying!

"We would accomplish many more things if we did not think of them as impossible."
~C. Malesherbes~

"Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts."
Marcus Aurelius (121-180 AD)





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ZERO_WILL_POWER
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10/9/13 1:47 P

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I would view these kinds of diets as being there for people who cannot or choose not to go for more of a balanced nutrition plan. Let's be honest: most people are going to interpret "eat what you want" as "put bad things into your body".

Any diet that has you putting bad things into your body the majority of the time does not likely have a holistic picture of nutrition in mind.



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SCIFIFAN
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10/9/13 1:01 P

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I did the 5:2 diet (or something similar; did not buy the book, just read up on it) last year for a while, but found it very difficult on the 'fast' days.

Recently I read a small blurb in the Reader's Digest about a similar plan they are endorsing. All it said in the article was, for women, eat 650 calories on two nonconsecutive days of the week and 1500 on the other days. I did not buy this book either.

I'm on week three. The first week I lost 5 lbs., the second week 2. Since I am not all that big to start with--started at 142--this was great, for me. I expect the weight loss to slow down, of course, but even a pound a week is better than I often do.

The extra 150 calories on the low days makes a big difference for me. I mostly eat very high nutrient foods, but still a few small snacks, on those days. The high days feel quite decadent, and I am actually having trouble getting to 1500 on those days. I kind of enjoy finding creative ways to limit calories to 650 and yet still enjoy food.

Also, since I am not 'eating whatever I want' (I know this is not what is meant on the actual 5:2 diet, but is what some people think), I am still eating at a level which will promote weight loss on the high days.

Sometimes on the low days I feel a little hungry, but not bad. If I do I have something like tea or a small piece of fruit. It's early days, but I think this is something I could do long term, even after I am at my target weight, and could up my high day calories to maintain.

I am coming off a badly sprained ankle so haven't been exercising much except light walking and weights. Once I get back to more challenging exercise, I'll probably do that on the high days, but so far I haven't felt weak or anything on the low days.



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ANCHOVEEZ
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10/9/13 12:14 A

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May I just suggest reading the book titled intermittent fasting 5:2 and doing research before commenting. There is evidence and study's which include lab work which does show this is healthy and successful. I only needed to lose 5# and have went on to lose 10# to put me at 5'7" and 137#. I struggled with those 5# for literally 5years. Ones metabolism does not go into starvation mode until after 2 consecutive days of low calories. This book recommends 2 non consecutive days. And women get 500 calories and men 600 calories on those days. The remaining 5 days is healthful eating.
Pinterest also has many ideas for intermittent fasting as well as meals under 500 calories.
Please don't discourage others because you don't think something sounds like it would work for you. I have a degree in dietetics and research intensely.....this does work if it works for you and your lifestyle.



OOOOGY1
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10/3/13 6:45 P

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I've been on the 5/2 diet since 7/31 and have lost 12 lbs. I find this diet so much easier and less time consuming that counting calories everyday. And on the morning after my fast I am not starving and have not over indulged on the 5 off days. I really feel like I could do this for a long time, now just to come up with a menu that includes something other than light soup and egg whites LOL.




MZMARILYN
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10/2/13 5:59 P

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Although Kathy Griffin always says in interviews that she lost weight by sensible eating and exercise I swear I saw her answer when out to a restaurant to some one asking her how she could eat so much food and have her body was..."Oh, I only eat one meal a day."
Chelsea Handler said on her show she the night before at a restaurant while she ate her friend Charlize Theron had a drink but didn't eat anything.
Nuf said. ;D

You GO girl,
you're 70,
do the RIGHT thing.
Love is all there is.


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MANDIETERRIER1
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9/24/13 11:42 A

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I have fasted for religious purposes and medical tests. And those weeks that I fast my weight loss stalls. Even when I have eaten healthy the rest of the week.

Sometimes though after a fast. My brain says to my stomach "Oh goodie she is eating again. Let's get her to eat everything in sight" That doesn't always happen but those weeks even if I get right back on track. I gain weight.

So I am not a fan of this diet

Made it to my maintenance weight of 125 pounds.

Even though I have reached goal. I still don't know everything about weight loss.

Please read my blog

erinwroteablogyall.blogspot.com/2014
/07/in-home-stretch.html


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SOCALDEBBIE
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9/24/13 11:31 A

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I've followed this since about mid-May and have managed to lose eight pounds - better than nothing, but hardly breaking any speed records. I've mostly kept my caloric intake to the top of my SP range on the non-fasting days. While I don't perceive any mental effects one way or the other, or any loss of energy, I find the fast days extremely difficult. Sometimes I wake up in the middle of the night ravenous and unable to sleep. I also struggle with thoughts of "go ahead and have seconds, you only had 500 calories yesterday!" on the day after. All in all I'm not sure it's worth it. I'm going to try paring it back to one day a week, to give myself a little cushion against an off day here and there. I will say this is easier than the 1100-calorie-a-day agony my personal trainer had me on, but overall I haven't found the effort to be worth it.



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CANTARESF
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8/24/13 2:48 A

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I've done 20/4 IF for over two years now: Coffee with a tablespoon of cream in the AM, nothing else most days until a very large dinner centered on meat and vegetables in late evening. I don't do it to be hard-core; I do it because I'm rarely hungry for lunch and never for breakfast. It kind of just happened. So I guess you could say I "eat whatever I want" for 7 days a week and still lose weight.

I drive a lot but I definitely do not black out on the road because of "low calories"--if anything, I'm much more alert and feel like I'm on a very even keel energy-wise. That brain-fogged, falling-over-dead tired feeling is typical of insulin-resistant people who spike their blood sugar with carbs every 3 hours and then crash hard as the insulin wave hits during the 2pm meeting. I was that way for years, hated it and don't miss it one bit.



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SUNFLOWERGAMMY
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8/24/13 12:47 A

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Never heard of it.

Sunflowergammy
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MEADSBAY
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8/23/13 11:10 P

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Fasting, done properly, is good for the body and the soul.
I find it easy (most days) and enjoyable.
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elizabeth

*I will never~ever~ever give up!
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FIFIFRIZZLE
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8/23/13 3:32 P

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I've been doing a form of fasting and my body just adores it, it is like a total treat for the bod. If you don,t need to get rid of extra fat, maybe your body won,t like it. But if you do, it,s like, your body,s big chance to process the way it needs to. And my body LOVES that.
Maybe it is like defragging the hard drive, everything goes so much better afterwards.

Edited by: FIFIFRIZZLE at: 8/23/2013 (15:36)
Reframing my thinking to release excess weight forever.

If you always do what you always did... You always get what you always got!


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OLIVIANIGHT
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8/23/13 7:51 A

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I'm iffy on any way of eating that involves the word 'fasting', so I would never ever do it myself. But that's not based on any facts or knowledge or experience of the plan. I just hate the thought of depriving your body, even if it is only for two days per week.



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CHOLLACAT
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7/29/13 6:12 P

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Here is a link about the tv program:
www.kpbs.org/news/2013/apr/02/eat-fast-and
-live-longer-michael-mosley/


There is also a book called The Fast Diet by Michael Mosley.

Edited by: CHOLLACAT at: 7/29/2013 (18:13)


2012MERRY
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7/24/13 1:21 A

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i would like to give it a try
I'll have to read up on it ......any suggestions on how to start and where



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AZULVIOLETA6
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7/5/13 5:47 P

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I know someone who did this with good success for a couple of years, along with a raw food diet. However, when she stopped she gained 40-50 pounds over the course of just a couple of months.

It doesn't seem like a good long-term plan or something that is terribly healthy as a lifestyle.

Dances: salsa (standard/LA), casino, rueda de casino, cumbia Colombiana, bachata, mambo, cha-cha-chá, merengue, reggaetón.

Currently learning: Mexican cumbia, danzón, Cuban rumba

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FIFIFRIZZLE
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7/5/13 3:22 P

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Reading all the posts, thought I,d say, the 5:2 diet isn,t eating whatever you want five days and fasting for two. It is eating sensibly for five days and for two non consecutive days eating only 500 calories. You can eat 5 servings of vegetables and two of protein for a total of 500 calories, so there is nothing inherently unhealthy in the foods themselves.
You can postpone eating a treat you are offered until the next day, thereby avoiding feelings of deprivation. But eating sensibly means you restrict treats to one or two a week, no matter what your eating plan.
Here is a quick rundown on YouTube:

http://www.youtube.com/watch?v=W9Aj6hRYg4A&feature=youtube_gdata_player


Edited by: FIFIFRIZZLE at: 7/5/2013 (19:35)
Reframing my thinking to release excess weight forever.

If you always do what you always did... You always get what you always got!


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MEADSBAY
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7/1/13 9:53 A

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To whom are you speaking MEYDEE?

I eat plenty on non-fasting days but perhaps need more as my wt loss has stalled after those initial 6-7 lbs.
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elizabeth

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MEYDEE
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6/30/13 11:48 P

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Your calories art too low for the week, you are in starvation mode. You are suppose to eat a typical 2000 calories on 5 days of the week. You are averaging 1000 calories per day!!



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CING56
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6/28/13 7:07 P

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I've found the 5:2 diet much easier than anticipated - and I've lost a lot of weight! Yes, you have to be in the right mindset to start it, and I thinking choosing your days carefully helps. The 500 calorie limit for women is so low I know I can't cheat and have a sneaky nibble...which Has been known on other diets I've done. I have 3 meals a day - but lunch is a leafy salad of about 30 cals. In the evening I love a thai green curry pot (320 cals), so much so I almost look forward to the fast days.
I also try and swim or go hill walking and find this perfectly ok. i do get hungry, but it passes and I know it's just for a short while. I also find I get cold easily. Maybe thats the British summer!



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MEADSBAY
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6/8/13 10:36 P

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I started IF April 1st, switching to the 5:2 plan mid-April.
I fast 16-20 hours 2 days a week.
It fits into my life perfectly right now.
I sip water and hot Green Tea from when I wake up until breaking my fast around 3-4pm with fruit or plain Greek yogurt.
Then I eat my normal light dinner.
I have lost 7 lbs (av. less than 1/2 lb per week) after being on a plateau since LAST JUNE!
I find intermittent fasting effortless-
I feel energetic-
always have a good workout in a fasting state-
have had no headaches or feelings of weakness or some such.
I believe I can live this way for the rest of my life-
the definition of NOT a fad diet.
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elizabeth

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TERESAMUS
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5/30/13 12:15 P

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I have heard about the 5/2 and was very curious about it. After reading all the posts, I think I will try it. However, I will not be overindulging on the 5 days. Thanks to everyone for the info.



Teresa

“Every choice you make has an end result.” ~Zig Ziglar

“Progress is impossible without change and those who cannot change their minds cannot change anything.” ~George Bernard Shaw

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch





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SMOOTHIEGIRL1
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5/29/13 7:43 A

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Hey, new to the board, but not new to IF :) I did ADF to lose my weight (a little over 40lbs) and it worked great for me (plan is laid out in Dr. James Johnson's book The Alternate Day Diet). When I transitioned into maintenance I tried 5:2 after watching Mosley's documentary and reading his book. I only did it for a couple weeks though because I continued to lose weight on it, and since I was in maintenance I was looking to stabilize my weight. Now I do the 8/16 IF window for maintenance and it's working well so far!

Also, I never over ate on my normal calorie days while doing ADF/5:2, nor did I experience any weakness, light headed etc. In fact, many times I had extra energy on my fasting days. Otherwise, I felt the same as I felt any other day :) Both Dr. Johnson's and Dr. Mosley's books are good reads and you can probably get them from the library. Their great introductions to IF.

~*Sara*~
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PITTMOM2
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5/29/13 7:31 A

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I didn't post that, but I've read they only eat until about 3/4 full. There is a name for it. I'm not sure how they know how much that is, but they don't eat until they fill full.




SLIMMERKIWI
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5/29/13 12:08 A



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eeewwww - coffee with BUTTER in in :-(

You mention that Japanese tend to eat 80% of the normal daily calorie intake! Does this take into account that generally they are of much smaller stature than the Western population?

Kris

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CHOCOLATELEA
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5/28/13 12:36 P

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I don't know about that specific diet, but I did read a very interesting article on fasting and women. Men derive much greater benefits from fasting than women do. If it helps everyone with cancer, that's awesome (and I have heard that Japanese people (very long lifespans) normally eat 80% of the normal daily calorie intake). Women seem not to derive as many diabetes-related benefits as men do and they can become more masculine when they fast (ovaries shrink, testicles do not). One of the comments was also interesting in that somebody mentioned that (for weight loss) something called "Bulletproof Coffee" helped women fast without triggering these responses in the body. It sounds hideous, but the theory is that if women have a lot of fat before fasting, the body decides everything is okay and carries on.

"There is a simple way for women to realize the benefits of IF without the risks to their health. It’s called Bulletproof Fasting. Instead of going 18 hours without food, you have Bulletproof Coffee with a nice big hunk of butter and MCT oil in it for breakfast with no carbs or protein. Your body stays in ketosis and you get the benefits of IF because of it, but you also get to burn the fat for fuel. High levels of fat send the epigenetic signal that says “we are in a land of plenty. Make babies.” "

www.paleoforwomen.com/shattering-the-myth-
of-fasting-for-women-a-review-of-femal
e-specific-responses-to-fasting-in-the
-literature/


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NEXT WEIGHT LOSS GOAL & REWARD:
185 lbs- Sunshine Goodie

MISSION ACCOMPLISHED:
April 27, 2013 — climb the CN Tower – 29 mins, 45 secs
May 31/June 1, 2013 – 30 Hour Famine – done!


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KRISTENMARIE77
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4/18/13 12:19 P

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I love it I lost 5lbs so far using it. And it is not a fad diet. Fasting has been around for years and on the 2 days out of the week you fast it can be any 2 days not one after the other. Its also training you to eat healthier because on a fast day you eat a lot more veggies and good stuff to keep you at the 500 cal range. emoticon



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PITTMOM2
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4/18/13 9:52 A

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You have it backwards. You only have 500 calories on 2 non-consecutive days and the other 5 you eat normally.



MOTHERBOARDER
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4/13/13 10:23 A

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fad diets are BAD@!!!!!!!!!!!!!!!!!!!!!!!!!



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INDYTRACKMOM
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4/12/13 11:40 P

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having trouble doing the two days



BRANDONPA
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4/12/13 4:56 P

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It seems like it is backwards in that 5 days you eat the 500-600 cals and then the last 2 you eat whatever you want? what a weird fad?



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BOPPY_
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4/12/13 4:08 P

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There's a SparkTeam for the Fast 5:2 Diet.

Lee emoticon

Lee

May the fork (and tracker) be with you!


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MRYTYLER
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4/11/13 6:01 P

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I started the 5:2 fast diet one week ago, so today was my 3rd day to fast. I lost 1.5 lbs so far which for me is a great motivator. It is been pretty easy for me since DH is doing this with me. I find that if I keep myself busy I don't think about food and if I do start to get hungry I will drink a glass of water, hot tea, coffee etc or take a walk. The feeling goes away pretty quick. I also find that I did not overeat the other days of the week. Good luck.

Live, Love, Laugh
Mary


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ONLINEASLLOU
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4/6/13 12:53 P

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I am on the verge of trying this approach as I think it might work well for me. In the past, I have fasted (or nearly -- eating less than 500 calories in a day) for a day or two whenever I needed to give myself a jolt to get back on track with my long-term "lower-carb" 1200-1500 calorie regimine. When I get off track, I take a couple of days ... fast ... reflect ... and start again.

I am pretty sure I could fast on one weekend day. It would be harder during the week when I am at work and surrounded by food and people eating. That's why I haven't quite made up my mind yet. I need to figure out how to handle that.

I am familiar with (but not "well-versed in") the research showing that even short-term fasts can alter the production of IgF-1, which may influence the development of several diseases.

So I am probably going to do it -- starting tomorrow. (I'm going out to dinner tonight with friends to celebrate my birthday.)

"Aim for progression, not perfection." -- SP Coach Nancy

"There is hope for me. There is hope for all of us." -- llou


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INDYTRACKMOM
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4/5/13 2:31 P

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trying it -I used to fast years ago, do not see results, yet but feel okay



YOUDA1TODAY
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4/5/13 10:33 A

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I also started the 5:2 fast 3 weeks ago and I guess I need some help from the veterans who have been doing it and have had success. Here is what happened to me....
1st week- lost .04 pound
2nd week-gained 1 pound
3rd week gained 1 pound
My off days I count my calories of 1200 plus my exercise calories that are around 300-400 calorie so I don't know what I am doing wrong that I am not losing. I like how I feel the day after the fast, I no longer have my carb or sugar cravings since I have started this and I also don't have the problem with constipation so those are the positives but need to know what I am doing wrong that I am not losing. I have 25 pounds to lose and I exercise 5-6 days a week with interval walkin/run and then callanetics on my off day. HELP ANYONE who has done this!!!



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STARSHINEFL
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3/16/13 6:54 P

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Well, it's worked for me... I've lost 12lb and maintained for over a year. I usually just do one day a week now at less than 700 to maintain. And no, I've never felt the urge to binge on the other days. I thought I might, but I don't. This works a lot better for me than being obsessed with counting calories to maintain between 1200-1550 7 days a week. I fully admit it won't work for everyone, and I know that's not what SparkPeople is about. But it helped me.

~Kim

There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second.
- Logan Pearsall Smith


SCRAPPY45
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3/16/13 11:15 A

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RD Becky-this was your response to a thread started on 1/25/12 re: Alternate Day Fasting.
"This is just another weight loss approach.
For a healthy adult, probably nothing serious would result. For folks with certain medical conditions (diabetes for example), it could be very dangerous.
Why does it work? It really has nothing to do with starvation or metabolism or keeping the body guessing...it has to do with a calorie deficit for the week.

Let's do the math.
So someone eats 1800 calories 3 days a week, and 800 calories the other 4 days. This equals 8600 calories. Divide by 7 days = 1228 calories per day on average...which is a weight loss calorie amount for most people. That's all there is....eating fewer calories.

SP Registered Dietitian Becky"

To me, 5:2 is just again, another approach. That was all I was saying. I respect you and your opinion and your response in this thread is why I decided to try JUDDD in the first place.


Edited by: SCRAPPY45 at: 3/16/2013 (11:19)
Anna


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ALEXIE368
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3/15/13 6:11 P

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There is some research around intermittent fasting that's very promising. It's very early - the clinical trials are in early stages. However, for the past ten years there has been a wealth of research around caloric restriction and its effect on life span. I know this, because I am a journalist and have interviewed some of the key researchers for stories.

Caloric restriction, however, is difficult for most people to replicate, and the early suggestion is that modified IF can replicate caloric restriction and reap the same benefits, without the pain.

IF isn't simply about weight loss. It's also about lowering IgF-1 which contributes to degenerative diseases.

I entered this thread because I was interested to hear people's experience.


Edited by: ALEXIE368 at: 3/15/2013 (18:31)

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DIETITIANBECKY
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3/15/13 5:44 P

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There are several items that concern me in this thread...
I saw a statement that someone ate veggies and eggs for the fasting day (and said it basically sucked). Do you really think that a plan that you find unappetizing is really going to help with long term, sustainable weight loss?

There was mention of the 8 hour religious fasting. This too is totally different---one eats prior to sunrise and after sunset. This type fasting can easily meet calorie and nutritional needs. It is the timing of those meals that differ.

Do not rely on results from doing a google search on intermittent fasting (IF). If you want valid research, check a reliable source that has controlled research studies, that have been peer-reviewed and published in medical journals. This is a good site to check:

www.pubmed.gov

Yes, there are some rodent testing on IF. There are some possible health benefits---it is all very preliminary research. If this book is telling you anything more---it is not basing the info on research evidence.

SP Registered Dietitian Nutritionist Becky



SCRAPPY45
SCRAPPY45's Photo Posts: 30
3/15/13 4:35 P

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There is new research daily coming out about Intermittent Fasting (IF) -Google it and you will find many articles. People fast every day for various reasons-religious reasons, medical procedures and yes even weight loss. I started JUDDD on 2/25/13 it is another form of IF. For ME, this works. I tried a lot of other ways to lose weight and have been on a "diet" most of my life. I'm 46. IF does not work for everyone just like other diets didn't work for me. I think everyone needs to find the thing that works for them for weight loss.

Edited by: SCRAPPY45 at: 3/15/2013 (16:56)
Anna


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ALEXIE368
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3/15/13 3:41 P

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That's the big question. There are some people who think the weight loss comes from reducing the total number of calories over the week. The proponents of the diet are saying it's because intermittent fasting provokes metabolic changes.

I will be curious to find out if it works for me. I normally eat about 1600 calories per day, so I'm cutting 2,000 calories out of my week by fasting for two days (I eat 600 calories on the fasting days).

This should be a weight loss of less than half a kilo, or less than one pound per week. If that's the weight loss that happens, then I guess it's the calories. If the weight loss is higher - as promised - then maybe it's the metabolic thingy.




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ERICADURR
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3/15/13 2:48 P

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If you're eating "sensibly" the other five days of the week, then OF COURSE you're going to lose weight. If you're monitoring your eating habits, and consuming decent food, then yes, you're going to lose. It would just be easier to do it all the time rather than depriving your body of food two days out of the week.

I blog at www.fitnessfaythe.blospot.com -- check me out! :)


LEOPARDSPOTS1
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3/15/13 2:13 P

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My bad, I did not know that information.

Remember why you started.


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ALEXIE368
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3/15/13 1:55 P

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That's right. You're not supposed to do it two days in a row, as that kind of fast needs medical supervision. It's two non-consecutive days and it's not a complete fast. Women get to eat about 500 calories on that day, and men 600 calories.

So it's modified fasting.



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LUCKYNUMBER23
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3/15/13 1:18 P

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Is it 2 days in a row you fast or can you break it up. Eat 3 day, fast day, eat 2 days, fast day.



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ALEXIE368
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3/15/13 1:13 P

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Just to be really clear - the 5:2 diet isn't about eating whatever you like for five days a week. You have to still be conscious of good, healthy eating.

In any case, the idea behind this isn't that it cuts enough calories out of the week to lose weight, it's that the modified fast produces a specific metabolic response that seems to promote some weight loss. It's also supposed to have other health benefits.





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LEOPARDSPOTS1
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3/15/13 11:55 A

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The 2 days will not make up for the 5 days. If we could all eat what we want for 5 days a week and lose weight then sparkpeople wouldn't have any members, lol ;)

Remember why you started.


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MINI-ME-2B
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3/15/13 10:18 A

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There is no way I'd ever be happy on 600 calories a day. I couldn't do it.

Don't do anything to lose weight that you aren't willing to do for the rest of your life to maintain it! *unknown*

"If you focus on results, you will never change. If you focus on change, you will get results." - Jack Dixon


ALEXIE368
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3/15/13 8:48 A

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Well, I completely agree that eating healthily and exercising etc is absolutely the key to health. But then, I haven't read or seen anyone who is suggesting a modified fast could replace nutrition, exercise and non-smoking.

And you're right - there's a huge difference between rats and people (or between yeasts and people, which is where a lot of the research on caloric restriction and longevity has come from).

To be fair, the guidelines for intermittent fasting are NOT 'eat whatever you want' on the days when you're not fasting. Again, I haven't read or seen anybody suggesting that binging five days a week is good for anybody. And the guidelines are five days of no fasting, with only one or two days of fasting a week, not five days of fasting. That would be extremely unhealthy. The fasting is, in any case, modified fasting, not complete fasting.

I guess it comes down to what works for individuals. If people think it can't fit into their own lifestyle, that's one thing. I imagine most parents couldn't do it, for example.

But dismissing it on the grounds that it couldn't possibly work is a different matter. I've been looking at this ever since I did a story on caloric restriction and longevity about five years ago. The growing body of research on the metabolic effects of intermittent fasting is very interesting. If going without for a couple of days can (potentially) confer a delay of degenerative diseases, then I'll take it.

Every body is different. If there was an underlying disease process, it would obviously be foolish to try it. But for a healthy person, who isn't going to binge eat on the non-fasting days, it could be interesting.

Anyway, I'm going to give it a go. I'll report back.



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MISSRUTH
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3/15/13 8:31 A

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I wasn't dismissing it as a "bad idea"-- just stating that if you have any of the other known, proven risk factors-- smoking, overweight, etc-- it would serve a person better to concentrate on cleaning up those first. Until such time as something else was proven to be effective. There is a big difference between rodents and people and the breast cancer link points that out. I looked at the other site as well and the ones I read were very small studies. (Might have been some that were larger; I didn't read them all.) Over time there may indeed be other things added to the guidelines, including intermittent fasting. But we're not there yet.

My opinion on the "silly" idea has nothing to do with any possible cancer risk benefit or degenerative diseases. It is rather with the tendency of people to overdo it on the "eat what you want" days, after the fasting days. Sure, theoretically it's healthy choices etc. But people have the tendency to listen to the first part of something, and not hear the second part. For example, in WW low-starch vegetables and fruit are a "free food", within healthy guidelines. I can't tell you how many WW followers have told me that all fruit is "free" and they can eat as much as they want. They totally didn't hear the healthy guidelines part.

And then-- I don't know how to explain this without being too wordy. Say you're going to fast Friday and Saturday, with the rest of the week "what you want". And then your BIL's birthday is Friday and your anniversary is Saturday, and you break the "fast" for those and overeat anyway. So you end up the week with 7 days where you overate and 0 where you fasted. It can be therefore a very hard plan to actually stick to-- and perhaps would have been easier to just stay within a set range every day, all week, with some days being at the higher end for the "occasions" and the others at the lower end. So it averages out.

There are posts here on Spark all the time where people struggle with staying in their range during the holiday season; Christmas is one day but often becomes a month-long eat fest. Halloween is one day, but a week later people are still having a hard time leaving the candy alone. If you said, fast 2 days and then eat whatever you want for 5-- I've got a nickel that says in general, they would so far overdo it on refined carbs, sugar and high fat food, that they'd cancel out any possible benefit they got from the fasting.

While I can see where some people have the discipline to stick with it, as a general rule I see it as more difficult to follow on a daily, weekly, monthly, yearly basis than a set range per day, every day. So IMO it is silly, and the Spark plan of a calorie range, with "anything in moderation", makes more sense.



Edited by: MISSRUTH at: 3/15/2013 (08:43)
Ruth in Cookeville, TN Central Time Zone


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ALEXIE368
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3/15/13 8:03 A

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Thanks for sharing your experience. I'm really interested to hear how other people have fared.

Did you actually lose any weight, or was it all a complete waste of time?

And what was your eating like on the non-fasting days?



Edited by: ALEXIE368 at: 3/15/2013 (08:04)

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WATERDIAMONDS
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3/15/13 7:35 A

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I'd like to echo what dietitianbecky has said about "anyting goes for five days, then very few calories the other two days of the week" not being the way most people can lose weight. I've done my own version of this general concept at least three times in the past, nd i did not keep the weight off after any of them..

the only thing that has worked for me is slow, steady loss. Anything else and I gain it back, no matter how good my intentions.

Best of success to you.



Margaret--Spring, TX
The Beck Deck Crew!


ALEXIE368
Posts: 42
3/15/13 7:31 A

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The weight regain (one kilo over the last year) is, I suspect, because the chemotherapy put me into abrupt early menopause and I'm unfortunately starting to deal with the consequences of menopausal body. e.g. a very unwelcome new layer of fat around the middle.

I doubt I need to see a dietician, because my diet is the best it's ever been in my life: my food mostly comes from the farmer's market and it's home cooked.

What interests me about this is the possibility of delaying or slowing the onset of degenerative diseases. I'm a journalist and did a story a few years ago on caloric restriction and how it seems to extend lifespan. I interviewed some of the best gerontologists in the world and they all agreed the research was promising.

Problem is, eating low calories forever is really miserable. Intermittent fasting - very limited, very focused on high quality eating - seems to promise the same results, without the misery. It is possible that when the body is stressed e.g. through a small bout of food restriction, the body senses there is something wrong and goes into rapid repair mode, which is good for you. It's the same principle as building muscle - you actually have to give the muscles a hard time in order to provoke them to perform better.

There's a lot of ongoing research. It might turn out that the end results aren't as exciting as they seem right now. But based on current evidence, if a couple of days a week of limited eating can reduce IgF-1 and so on, I'm going to give it a go.

Edited by: ALEXIE368 at: 3/15/2013 (07:35)

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SLIMMERKIWI
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3/15/13 7:20 A



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I've put both the links in a click-able format.

foodforbreastcancer.com/articles/would-fas
ting-during-chemotherapy-improve-treat
ment-effectiveness%3F


www.ncbi.nlm.nih.gov/pubmed?cmd=search&ter
m=Varady+KA[au]&dispmax=50


It's just gone midnight here so I'm off to bed, but I am certainly very interested in reading them in the morning!

Kris

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SLIMMERKIWI
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3/15/13 7:17 A



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You mention that you have 2 reasons for doing the 5:2 Fasting diet. One of them was that your weight has been inching up again despite your vigilance. I also read your SparkPage which says that you have had a major illness. Do you think that there is a correlation between that and your weight-loss/gain? would the input of having a consult with a Dietitian help you over that hump?

Kris

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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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ALEXIE368
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3/15/13 7:16 A

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It's being trialled as a protocol for people undergoing chemotherapy and radiotherapy. It wouldn't be recommended by any oncologist, because the research is only being done now. This is a good rundown of some of the research (research articles linked at bottom).

http://foodforbreastcancer.com/articles/would-fasting-during-chemotherapy-improve-treatment-effectiveness%3F

I understand that people would be sceptical, but it's too easy to dismiss something as a bad idea just on gut instinct. The research is really interesting.

http://www.ncbi.nlm.nih.gov/pubmed?cmd=search&term=Varady+KA[au]&dispmax=50




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MISSRUTH
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3/15/13 7:06 A

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I've had cancer as well. So has my DH. None of the various doctors (surgeons, oncologists etc) who've treated us, recommend any kind of fasting as a means to avoid future cancer. They all repeat the standard, proven-to-be true by science, guidelines-- Don't smoke, don't drink (or if you *have* to, drink in moderation which means 0-1 drink per day for a woman), eat a healthy, well-balanced diet, maintain a healthy weight, and get some exercise. If you're overweight, eating healthy and exercising to lose the excess weight will probably do far more for your cancer risk than fasting ever could.

Fasting can cause headaches, dizziness, feeling lightheaded, fatigue, abnormal heart rhythms, and low blood pressure. It can be a risk for a flare-up in people with gout. And also those who have gallstones. I hate to think that people are so eager to lose weight that they will choose to operate a car while lightheaded or dizzy.

People do fast for religious reasons. Also before some medical tests or surgeries, they want you to fast as it can give a better result to the test, or it reduces the possibility that you will aspirate stuff from your stomach.

But as a means for weight loss or control during maintenance-- JMO but I think it's silly.

Ruth in Cookeville, TN Central Time Zone


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ALEXIE368
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3/15/13 6:50 A

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If she was eating poorly over a number of days, that would explain it.

Fasting for one day couldn't be this dangerous for most people, or the roads would be choked with car crashes from all the people with busy lives who skip breakfast and lunch on many days. The countries where people fast for Ramadan would be littered with car wrecks, or those countries where they have Catholics who still fast on Fridays.

Intermittent fasting isn't for everyone. It might not even be for me! But the preliminary research that's being done is showing very interesting health benefits and it's worth a closer look - even if this is a fad for most people that they will pick up and drop before they move on to the Next big Thing.



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SLIMMERKIWI
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3/15/13 6:35 A



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She wasn't 'crash dieting' but was eating low calories in a 24hr period, altho' not the '600 calories' low and sometimes going long periods with minimal food during the day and having a normal dinner at night. She had eaten an early breakfast, and I recall them saying she had eaten an apple for lunch but can't remember if she had anything else with it. She ate healthy food. She didn't have other health issues - she blacked out because of the very low calories. If I remember the accident was somewhere around the 5:30 - 6p.m. mark - she was on her way home from work.

Kris

Edited by: SLIMMERKIWI at: 3/15/2013 (06:37)
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ALEXIE368
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3/15/13 6:09 A

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My question would be, what was the rest of her diet like? Was this a one-off day and she was eating healthily the rest of the time, or was she crash dieting? And also, did she have other health issues.

Intermittent fasting has a very long history - it's what happens at Ramadan. There are more than one billion people a year who go for a full eight hours a day before breaking their fast and manage to go about their lives.

Crash diets are just bad, for everyone. And fasting for more than a day needs medical supervision.

But intermittent fasting that's done by healthy people as part of a decent, nutritious diet is unlikely to result in car pile ups.



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SLIMMERKIWI
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3/15/13 6:03 A



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Recently on TV there was a series "Serious Crash Unit" which is factual and based on car accidents for which the cause hasn't been obvious. This particular episode was based on a woman returning home from work. She was on a "diet" and sometimes didn't get to eat much during the day. This particular day she had only eaten about 600 calories. On her way home on a busy road, she suddenly turned into the path of an oncoming truck, and crashed into a wall, with the truck clipping part of her car. She was in a very serious condition and initially not expected to live. Later, and while in hospital, a cop asked her about some pills he had found in the car. She was able to tell a cop that she had been on a diet and they were vitamins. He asked her what she had eaten up until that time, and with that he went off to a Dietitian. The Dietitian said that what she was doing was starving her body, and because of the low calories for the day, had set herself up for the accident, because it was barely enough for the brain alone, let alone the rest of her.

People who think that going a day or so on really low calories like this really don't understand the serious consequences that can arise from a seeming-less innocent action. She not only nearly lost her own life, but as this was a busy road and at peak traffic time late a/noon, it could quite easily have caused others to lose their lives. I know that this is an extreme and unusual event, but the fact is, lack of proper eating caused it, and that can happen to anyone else following this sort of thing.

Kris

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KKKAREN
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3/15/13 6:00 A

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I think I could do this. I'm not yet in the mindset for it though. I have been doing a once a week liquid diet that is close in calories to a normal day. I have been losing weight doing this.

Karen


 
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ALEXIE368
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3/15/13 5:27 A

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No, but I do keep up my walking.

I've got two reasons for doing this. One is that, after having reached my goal weight, my weight is inching up, despite my vigilance, and I'd like to reverse that and secondly, I've got some major health risk factors in my future, so if I can adopt a behaviour that might lower the risk, I'm going to do it.

One of the things that intermittent fasting has been shown to do is lower the production of IgF-1, the growth factor that contributes to degenerative ageing diseases and cancer. Having had cancer, I don't want it again.

I'd read a lot about caloric restriction (permanently lowered calorie intake) and its beneficial impact on the body, but who wants to eat tiny amounts for the rest of their life? Intermittent fasting may produce the same results without the severe restrictions.

So I'm going to give it a go!

Edited by: ALEXIE368 at: 3/15/2013 (05:28)

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NSPIXIE
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3/15/13 5:15 A

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Not sure what i think...

Do you workout on the days you fast?



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ALEXIE368
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3/15/13 4:42 A

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I've decided to try the 5:2 diet because I read what Dr Mosley wrote about it. He's a well respected doctor and science journalist and in his book he lays out all the research for the benefits of intermittent fasting. Basically there are two particular conclusions that are interesting. One is the claim that the human body does better when it's stressed a little bit and that there are mechanisms to both grow the body and repair the body. When the body is stressed - when it's deprived of food for a short time - it begins to put a lot of effort into repair. So there is some evidence that caloric deprivation/intermittent fasting can improve blood markers and maybe slow down the development of dementia.

The second observation is that people who intermittently fast don't seem to make up for the calories on other days. Not only that, but taking a break from food stabilises eating patterns overall.

I've been on it for one week and basically all I did was eat vegetables and eggs on my fasting days. The fasting days suck, but I'm going to try it for several weeks to see how I feel. I DID eat more calories than normal on the first day back to normal eating, but I'm not sure if I was making up for lost calories or was just responding to a social event where I was exposed to more food than normal.

If I continue to overeat after breaking the fast, I will stop.

But I'd be really interested to hear if anybody else has any experiences to share.



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DIETITIANBECKY
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2/18/13 6:48 P

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I have not read the specifics on this diet; and am basing my comments on your post.
I know many people who would not lose weight by eating "anything desired for 5 days", even if the other 2 days was just 500 calories. And there is also concern with just 500 calories---which can set many people up for binge eating because of excessive hunger.

Becky



EEJAYBEE
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2/18/13 5:56 P

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Thanks Becky! There's been so much positive press for it- I don't think I've heard anyone talk about the negatives properly!

I'm tired of starting over- so I'm going to quit giving up!


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DIETITIANBECKY
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2/18/13 5:02 P

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You are not being cynical---you are just pointing out several of the flaws of this dietiting approach---which then places it in the category of fad or scam. It is not based on research evidence.

And no, there would be no health benefit or advantage to this eating plan.

SP Dietitian Becky



EEJAYBEE
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2/18/13 4:15 P

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This diet is really big in the UK at the moment. The idea is, five days a week, you eat what you want (?!), and two days a week, you are restricted to 500 calories a day (600 for women). I'm not tempted to try it, but I do know people that do this diet. I'm just a bit cynical- if I eat "whatever I want" 5 days a week, I am pretty sure I would go WAY over my calorie levels. Maybe it does work for people who are naturally self disciplined. Are there any health advantages/disadvantages, compared to just eating a balanced diet 7 days a week? Would be interested to know what you think.

I'm tired of starting over- so I'm going to quit giving up!


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