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KATHLEEN624's Photo KATHLEEN624 Posts: 4,745
10/17/19 4:27 P

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I am re starting the 5:2 diet plan .

I will only eat 500 calories each day on Mondays & Thursdays when fasting.
The other 5 days I will eat 1200 calories each day.

Kathleen in PA
Don't let perfection stand in the way of your progress



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PENNI68's Photo PENNI68 Posts: 5,400
11/29/18 9:29 A

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Ecoage - It sounds like you will do well on the 5:2 plan. You can fit alot of veggies in to 500 calories! That is a good thing!! :) Spiegy had a lot of good thoughts too that I see she added. It is a flexible way of eating with many side health benefits, so see what and how works best for you.

Good luck!

Penny

Penny - New York


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ECOAGE's Photo ECOAGE Posts: 12,714
11/28/18 3:54 P

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After spending (too much!) time on You Tube, it seems to me that this could be rather simple or really complex.

I mostly found info about the older plan and it took quite a bit of hunting to find the newer revised plan info. I'm a vegetarian. I usually have to adapt ideas because most plans are not an exact fit. I like the idea of the 5:2 plan. It seems to be pretty flexible but has enough structure to help support a healthy lifestyle.

I've been using the 5:2 plan since the beginning of the month, I'm uncomfortable calling it fast days because I'm eating a daytime meal and a dinner. I was able to keep the calorie amount low but it looks like I'm closer to about 600 more or less with a high that went to 714 calories. I discovered the new plan after trying a couple of weeks with the two day 500 calorie limit. The new plan was motivating because it made me realize I wasn't blowing the whole thing because I didn't hit exactly 500 calories.

I've been on a challenge for a few months and that includes calorie counting. I intentionally took a break from tracking during the Thanksgiving weekend. I switched my two low calorie days from Tuesday and Thursday to cutting calories on Sunday and Monday before the holiday. Holiday special treats and no guilt! It was nice to know that level of flexibility can fit into the 5:2 Plan because it allows me to imagine adopting this long-term. I'm hoping for the results of a longer and healthier life!



It takes a long time to grow young. - P. Picasso

Gail
~~~SparkTeam Leader ~~~
~ Virtual Walk/Run/Cycle Team
~ Four Seasons Challenge
~ Calling All Vegetarians and Vegans


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SPIEGY's Photo SPIEGY Posts: 1,825
11/28/18 9:36 A

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Hi, Ecoage,

I think Penny had a great response, especially regarding starting with some kind of restricting then seeing how it feels/works for you. I think there is a lot of flexibility with this way of eating. I know some people don't particularly restrict on non fast days (NFD) while others like Penny and myself still count calories on the NFD's. I think everyone has to figure out what works for them and stick with the sweet spot. I try to stick with 500-600 calories on fast days, but have definitely had several days at 700-800 calories, which I counted as a fast and didn't see much of a difference on the scale. But 90% of the time I am in the 500-600 calorie range on my fast days.

Why don't you just give it a shot for one day - stay within 500-600 calories - and see how it goes? You can always bring it up to 800 calories if you need to. I think the most important thing is to plan out your fast day foods in advance so you aren't struggling to find something to eat in your calorie range while you are hungry. I skip breakfast on those days, have a salad and protein (a few ounces of chicken usually) for lunch then more protein and vegetables for dinner, or eggs/egg whites and a piece of toast. Many of us munch of dill pickles or celery or other low calorie foods if we need to fill our bellies, and broth is also filling and low calorie.

Edited by: SPIEGY at: 11/28/2018 (09:43)
"When the blues whomp you up on the side of the head, throw them to the floor and kick them out the door..." -- the B'52s

Phyliss in NJ


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ECOAGE's Photo ECOAGE Posts: 12,714
11/27/18 6:00 P

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emoticon I will see what I can find on YouTube.

It takes a long time to grow young. - P. Picasso

Gail
~~~SparkTeam Leader ~~~
~ Virtual Walk/Run/Cycle Team
~ Four Seasons Challenge
~ Calling All Vegetarians and Vegans


 November Minutes: 203
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PENNI68's Photo PENNI68 Posts: 5,400
11/27/18 2:35 P

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Ecoage - The 800 Calorie a day one follows a Mediterranean style diet on your Non Fasting Days. So the two are actually different. The 5:2 allows for 500 calories 2 days a week and then you should eat within your calorie range or your TDEE on the other days, but you may eat whatever you like. Some people do not even count calories on their Non Fasting Days but I try to stay within my TDEE. (Total Daily Energy Expenditure), or the calorie recommendation here on Spark People.

If you are just starting out and would like to eat around the 800 calorie range and eat what you want on the other days..... in my opinion, something is better than nothing, the way I see it. LOL. You may see slower loss but it is better than what you would have on a typical day. I always end around the 600 mark so that is normal for me.

Have you watched the documentary on You Tube by Dr. Michael Mosley. He has a couple of different ones that explain both ways.

I hope that helps a bit. Good Luck to you!

Penny

Penny - New York


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ECOAGE's Photo ECOAGE Posts: 12,714
11/27/18 1:02 P

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I'm trying to understand the overall benefits of the 5:2 Plan, as well as the "how to's". After repeatedly seeing the 500/600 calorie limit on lots of informative descriptions, I was surprised to see the plan has been updated and 800 calories a day was found to be "almost as effective".

500 calories or 800 calories? Thoughts from experienced 5:2 followers would be very much appreciated.

It takes a long time to grow young. - P. Picasso

Gail
~~~SparkTeam Leader ~~~
~ Virtual Walk/Run/Cycle Team
~ Four Seasons Challenge
~ Calling All Vegetarians and Vegans


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