Tag Archives: 5:2 fast diet

Intermittent fasting or 5:2 fast diet after 5 months

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I thought you might like to know how we’re getting on with our intermittent fasting (or 5:2 fast diet) that we started in June this year just before we went on our cycling trip along the Danube.

steack_frites

Well, it’s going wonderfully! I’ve lost the 5 kilos I put back on after my initial diet three years ago when I lost 20 kilos, despite the fact that I am now eating a lot of foods I had thought I’d have to give up forever.

I actually look forward to our fast days, when I have 500 calories and Jean Michel has 600, and which we plan according to what’s going on that week but which are usually 3 or 4 days apart. Mondays and Thursdays or Fridays are typical choices, but the beauty of the 5:2 fast is that there are no fixed days.  We continue to always eat the same thing on those days, as it suits us that way.

The amazing thing is that I am not hungry on fast days. I even forget it’s a fast day until lunch and dinner come around (we don’t have breakfast).

The day after a fast day, though, we’re usually pretty hungry. I’ve found that having a good breakfast is the most effective solution to feeling ravenous mid-morning. I’d really rather not get into the habit of snacking again.

After my initial diet, I had eliminated foods such as fresh ravioli, quiche and French fries. We had reduced our wine intake to about once or twice a week which was rather sad because we are both wine buffs. If we went out to dinner, I tried to be reasonable and only order low-calorie foods.  I felt guilty if I indulged AND I STILL PUT THOSE FIVE KILOS BACK ON.

Biscuits made at the Chambord biscuit factory - I prefer the traditional "solognots"
Biscuits made at the Chambord biscuit factory – I prefer the traditional “solognots”

Now I can order French fries, foie gras and fish with beurre nantais and enjoy them without compunction! If we do have a heavy lunch or dinner, we just skip the next meal. I can have those very moorish Chambord biscuits with afternoon tea and a glass of wine with my meal if I feel like it.

We do, however, continue to have well-balanced meals for health purposes. If we have ravioli, I serve it with a tossed salad, for example, followed by fresh fruit. We still more or less respect the “plate-divided-into-four” principle though I’m more likely to spread it out over two meals, with more protein at one and less carbs and vice versa.

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Jean Michel was convinced that he would not be able to continue fasting when doing a lot of physical work such as heavy gardening and renovation. I didn’t insist even though I couldn’t see the problem. When we were cycling 50 to 60 kilometers a day along the Danube last summer, we had as much energy on fast days as we did on feast days. But he said it was not the same.

However, as it turns out, he has no trouble fasting when we’re in Blois, despite a much more active life style. He just has make sure he drinks a lot of water to prevent hydration.

The 5:2 fast diet doesn’t suit everyone of course. We have French friends who prefer to reduce the period of nutrition to 8 hours, skipping breakfast, having lunch around 1 pm and dinner before 9 pm, thus leaving a period of 16 hours between the last and first meal each day. Their reference is Le Fasting by JB Rives.

I’d be interested to hear other people’s experience.

You might be interested in my other posts on dieting:

The Natural Skinnies and Us
How I lost 20 kilos after 50 – for good: Part 1
How I lost 20 kilos after 50 – for good: Part 2
How I lost 20 kilos after 50 – for good: Part 3
How I lost 20 kilos after 50 – for good: Part 4
How I lost 20 kilos after 50 – for good: Part 5
How I lost 20 kilos after 50 – for good: Part 6
How I lost 20 kilos after 50 – for good – well almost: Part 7
Where do all those extra kilos come from?
Appetite suppressants anyone? Natural solutions
Intermittent fasting – for better health and less fat
The 5:2 fast diet – fast and feast and still love weight
The 5:2 fast diet on holidays
The 5:2 fast diet (video)

5:2 Diet – Navigating the Metro – Double Giratoire

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This Wednesday’s Bloggers’ Round-up brings three completely different subjects. First, on the subject of fasting and dieting, Jacqueline Meldrum from Tinned Tomatoes, introduces the documentary behind the 5:2 fast diet I’ve been talking about recently. You’ll be interested in her recipes as well. Australian B&B website Petite Paris gives a very practical tutorial on how to use the metro for newcomers to Paris while Abby from Paris Weekender explains how to navigate the confusing French double giratoire roundabout, which I have yet to experience. Enjoy!

5:2 diet

by Jacqueline Meldrum, from Tinned Tomatoes, a self-taught cook and baker, who has been cooking and baking for over 24 years and whose interest in food really developed when she became a vegetarian 22 years ago.

If you live in the UK, you may have seen the Horizon documentary on BBC2, that aired on Monday night.  

Eat, Fast and Live Longer.

If you haven’t seen it, then you may have heard people talking about it on twitter or facebook. It’s a hot topic right now.

michael mosleyThe documentary featured medical journalist and tv exec Michael Mosley, as he set himself the challenge to live longer, stay younger and lose weight. Three things that I am sure we would all like to achieve. During the one hour documentary Mosley spoke to many people including scientists and found out that a low calorie diet is the secret to these three elusive goals. Read more

Back to Paris Basics – Navigating the Metro

by Petite Paris, an Australian-based service for Australian travellers and fellow Francophiles

metro_tutorialWith so many new ‘Petite’ friends and first timers heading to Paris we have to remember to re-cap the basic essentials and practicalities of Paris … to help you plan, prepare and book for a smooth arrival and overall experience. So…no better place to start or over than the Metro System!

 The Paris Metro System – Becoming familiar with the Paris Metro and a Paris Metro map is essential to any Paris visitor. However the map of the Metro may as well be in Greek, if you don’t know basic facts about taking the Paris Metro. Read more

The Perplexing Phenomenon of the Double Giratoire

by Abby from Paris Weekender, an American living in Paris who offers suggestions for Paris weekends, either staying put or getting out of town

Double-GiratoireI was on my way to Nostang, a small town in the Morbihan north of the ria d’Etel, and I came across my second double giratoire.

As many of you know, I passed my French driver’s exam in the fall, and I’m proud. Ask me anything about the French rules of the road, and I can tell you. I was certain I had seen it all — either on the road or in the practice exams.

But there seems to be a new creature in the array of options for the French intersection. At least the two examples I have driven through (and survived) were clearly new constructions. Read more

 

The 5:2 Fast Diet on Holidays

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You may remember I started the 5:2 fast diet about 2 weeks before we left on holidays, desperately hoping it would allow me to wear all my summer clothes again. Well, it worked but I wondered how it would go once we were actually on holiday particularly as I wasn’t sure whether or not Jean Michel would join me.

Picnic table and barbecue in Germany
Picnic table and barbecue in Germany

We left on a Monday which was a fast day for me. Jean Michel had a regular breakfast whereas I decided to skip mine. We both had the same lunch with an extra 100 calories for Jean Michel because men are entitled to 600 calories and women to 500, and the same dinner. By then we were in Germany and with the long twilight, we were able to cycle for 2 hours (29 kilometers) afterwards. I was surprised to feel neither tired nor hungry.

Vegetable and fruit stalls in Germany
Vegetable and fruit stalls in Germany

After that, we both fasted twice a week throughout our month’s holiday, with the exception of one day when it proved to be impossible for logistic reasons. When we could, we tried to make our fast day coincide with moving from one place to another, but even on those days, we still cycled in the evening. On other fast days, we cycled 40 or 50 kilometers without any problem, to Jean Michel’s surprise in particular.

Typical lunch in Germany
Typical lunch in Germany

On the other days, we usually ate a bit more for breakfast than we normally do, especially Jean Michel who always has trouble resisting a buffet. We then had lunch in a local restaurant, eating high-calorie foods such as wiener schnitzel and knudels, accompanied by a glass of wine. We often had an ice-cream in the afternoon as well. In the evening, we had a glass or two of wine with pistachios, followed by a salad we made ourselves, often with bread and cheese. Sometimes we had a picnic at lunch time and ate out in the evening. A couple of times we skipped lunch or dinner because we’d had a big breakfast or lunch.

Diet coke and ice-cream when it's very hot!
Diet coke and ice-cream when it’s very hot!

I would say that the only complicated part was planning ahead for fast days because the only time we were able to cook for ourselves was a short 4-day period during the second part of the trip. We did, however, have a car fridge, which helped considerably. To make things easier, we nearly always ate the same thing on fast days: black coffee for breakfast then 2 boiled eggs, cucumber, tomatoes and a piece of fruit for lunch (plus a slice of bread or tabouli for Jean Michel). In the evening, we ate yoghurt, fromage blanc, lettuce, tomato, carrot, capsicum and a piece of fruit.

Buffet breakfast in Austria
Buffet breakfast in Austria

In Germany, Austria and Hungary, hard boiled eggs were nearly always available for breakfast at our hotel or gasthaus, so on fast days, we would just have our coffee and take two eggs and a piece of fruit with us as we left. I also kept a tin of tuna in the car in case we ran out of yoghurt and fromage blanc.

Not only did I not put any weight back on, but I lost another kilo!

Spinach pancakes and cheese in Hungary
Spinach pancakes and cheese in Hungary

I found it very liberating not to have to worry about what was going to be served in a restaurant, particularly as my knowledge of German did not allow me to know what I was getting most of the time, let alone negotiate vegetables instead of dumplings, for example, as I would have done in France or Australia. I was also able to have food I don’t usually eat because of its high calorie content, such as wiener schnitzel, apfel strudel and ice-cream, and taste the local dishes.

A glass of wine on the terrace in Austria
A glass of wine on the terrace in Austria

It was wonderful to be able to have a glass or two of wine in the evening with nuts. Skipping meals when not hungry, after a big breakfast or lunch, is something I’ve never done because I was always told it would make me put on weight. Well, it’s just not true.

Indulging in cake and hot chocolate in Bratislava
Indulging in cake and hot chocolate in Bratislava

Only a couple of times during the entire month, and only on a fast day, did I feel hungry at any time and then, the feeling soon passed. Jean Michel found it harder, but he is also used to eating more than me because he is generally more active.

Crumbed fish in Budapest
Crumbed fish in Budapest

So I shall continue to have fast two days a week until I have lost another two kilos then try fasting once a week. If that doesn’t work, I’ll go back to twice a week. I believe that it’s something I can envisage doing for the rest of my life and certainly much better than having to be careful about what I eat every day.

The 5:2 fast diet – fast and feast and still lose weight!

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Success at last ! I can now wear most of my summer clothes again! I just love the 5:2 eat fast diet that I told you about last week. I’ve had two more fast days and lost a kilo in weight and 3 cm at the waist in 10 days. Also I am no longer getting headaches.

Celebrating our annivesary at Domaine des Hauts de Loire
Celebrating our annivesary at Domaine des Hauts de Loire

After celebrating our wedding anniversary in style at Domaine des Hauts de Loire on Thursday night, we thought Friday would be a good day to fast. Not only did we have no problem skipping breakfast which we ate at 2 pm, but we also cycled 40 K in the afternoon.

Ok, it was flat ground but we still cycled for 2 ½ hours, drinking lots of water of course. We stopped  at a little café in Muides for a cold drink but they didn’t have any zero Coke or zero anything, for that matter, so Jean Michel had a normal one and discovered how much sugar it contains while I drank an unsweetened expresse for the first time in my life – not great but no way was I going to use up 139 of my 500 calorie allowance on coke.

Poppies along the bike path
Poppies along the bike path

For dinner, we shared a small tin of tuna with a raw fennel and mushroom salad which, as Jean Michel pointed out, had the advantage of giving an impression of quantity. We finished off with an orange and, surprisingly, did not feel hungry.

I had no hunger pangs, even though I went to sleep quite late and, better still, NO HEADACHE like the first time. And the great thing is that next day, I didn’t feel particularly hungry and ate a normal breakfast and light lunch.

We cycled another 30 kilometers in the afternoon, with lots of hills this time and didn’t even have our usual (healthy) biscuit snack halfway through although Jean Michel claimed it when we got back in the car.

A wall of roses at Château de Cheverny on our bike route
A wall of roses at Château de Cheverny on our bike route

For dinner, we ate côte de bœuf, baked potatoes and our favourite eggplant, zucchini and bell pepper bake  plus a couple of glasses of wine each. On Sunday, we had oysters as usual and it was wonderful to be able to eat bread and butter and drink wine without having to worry about the calories.

I scheduled the next fast for Monday but Jean Michel is doing his roster this week, which entails a certain amount of stress and more physical activity than usual so he declined.  I decided to try the no-breakfast system again as it seems to suit me better. The only thing I can’t do is drink tea because it always makes me feel nauseous on an empty stomach.

My overall impression was not of hunger but of a certain lightheadedness which first peaked around 11.45 am. I had my usual high-protein breakfast at  12.30 (280 calories) and began to feel seriously lightheaded again about 5 pm. I had a black coffee with sweetener and felt instantly better.

Oysters on Sunday in our little house
Oysters on Sunday in our little house

By 7.30 pm I was feeling hungry, but not inordinately so. We had dinner about 8 pm (220 calories – cucumber, white fish, spinach and cherries, which are still horrendously expensive but I reckon you should treat yourself on fast days!).

I started feeling slightly hungry around 11.30 pm, but not enough to bother me and went to sleep around 1 am.

I woke at 7 and couldn’t go back to sleep so got up and weighed and measured myself – down 400 grams and 2 cm at the waist since the day before. I had my usual breakfast, then fish, vegetables and some quinoa and more cherries at lunch. I had no desire to eat any more.

I joined a friend for an aperitif in the evening (a glass of white wine) then an Asian meal including dim sums, kebabs and rice. Once again, I didn’t have a very big appetite.

Next morning, I had lost another 300 grams! I’ve had several exchanges on Facebook concerning the 5:2 diet and have learnt that it is becoming increasingly popular and most people seem satisfied. So, who’s game?

Other posts on dieting

The Natural Skinnies and Us
How I lost 20 kilos after 50 – for good: Part 1
How I lost 20 kilos after 50 – for good: Part 2
How I lost 20 kilos after 50 – for good: Part 3
How I lost 20 kilos after 50 – for good: Part 4
How I lost 20 kilos after 50 – for good: Part 5
How I lost 20 kilos after 50 – for good: Part 6
How I lost 20 kilos after 50 – for good – well, almost: Part 7
Where do all those extra kilos come from?
Appetite suppressants anyone? Some natural solutions
Intermittent fasting – for better health and less fat

Intermittent Fasting – for better health and less fat!

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You know those people who get carried away with new ideas and can’t seem to stop talking about them? Well, I’m one of them. It’s part of my enthusiastic nature I guess. For the more naturally cautious – like Jean Michel! – it can seem a bit overwhelming and give the impression that I have no discernment.

fast_diet_book

But I do! So be reassured. I have given due thought to what I am about to embark upon.

Last week, I told you about Dr Saldman’s natural appetite suppressants. The second chapter is about stimulating your organism. First he talks about the importance of physical exercise – no breaking news there – followed by a section on fasting, intermittent fasting, to be more precise.

Back in the days of cavemen, our ancestors had to face periods during which they didn’t have enough food so our body is programmed to draw from our stored fat when we don’t eat. Intermittent fasting is based on this principle.

When I posted about appetite suppressants, I got a lot of clicks from a site called 52fastdiet.co.uk, so I went and had a look. What I discovered set me thinking. First I watched a BBC TV programme called Eat, Fast and Live Longer. Then I bought the book written by the author of the programme, Dr Michael Mosley, and a nutritionist called Mimi Spencer The Fast Diet, the simple secret of intermittent fasting: lose weight, stay healthy, live longer.

http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms

I’m obviously not going to condense an entire book and a one-hour TV programme into a short post. The idea is that you can lose weight (and considerably improve your health in relation to diabetes, cholesterol, heart attacks, cancer and many more) by eating normally for 5 days a week and fasting for two non-consecutive days. Once you reach your ideal weight, you can reduce the fasting to one day a week.

Fasting technically begins when you haven’t eaten for 6 hours. Fasting in Michael Mosley’s programme means consuming about 25% of your normal calorie intake i.e. 500 calories for women and 600 for men, during a 24-hour period, usually in one or two small meals, with lots of non-calorie fluids throughout the day (water, tea, coffee without milk or sugar obviously).

I find this much more appealing than having to continually limit my calorie intake every day for the rest of my life! During the diet that led to my losing 20 kilos eighteen months ago, I changed my eating habits and totally stopped snacking.  For a year, my weight stabilised, then 5 kilos gradually crept back on.

It was very discouraging because I don’t ever snack, but it’s not always easy to regulate meals, particularly going back and forward between two houses . We began having a glass of wine with our meal more often and an aperitif a couple of times a week. After working in the garden or cycling, we’d have a couple of biscuits with our tea.

I went back to my initial diet two or three weeks ago and the weight has been slowly coming off but I feel deprived and, in particular, not very enthusiastic about having to watch my weight all the time.

I was slightly hesitant about the idea of skipping meals because I have always been told that your body then goes into fast recovery mode and stores more fat for the next missed meal. However, both Dr Mosley and Dr Saldman assure readers that fasting does not have that effect.

So yesterday, I went on my first fast. I had breakfast about 7.30 am (a boiled egg, yoghurt, fromage blanc and a small glass of orange juice). As I had slept badly the night before, I decided to have a short nap about 12.30 and woke up two hours later! I didn’t feel at all hungry but at 3 pm, I decided to have a small serving of cooked octopus, a little oil and some spinach to make up my 500 calories as I had to drive over the other side of Paris and back and was worried about being hungry while stuck in peak hour traffic.

In the evening, Jean Michel and I went to the movies so that we wouldn’t think about food. He had been to a retirement party at work at lunchtime so was happy to skip dinner as well. I didn’t start feeling hungry until about 11.30 pm, and even then, I felt a little lightheaded rather than hungry but the sensation disappeared and I went to sleep.

During the night however, I up woke several times (as I always do), but each time with a headache. I finally took some aspirin but when I woke this morning at 6.30 am, the headache was still there so I decided to get up and have breakfast. Surprisingly, I didn’t feel particularly hungry. The headache disappeared after I had eaten. It seems it may have been due to dehydration, though I thought I was drinking a lot of water.

At lunchtime, I couldn’t eat the amount of food I usually do and it was the same at dinner. I certainly didn’t feel like eating anything extra. I’ve scheduled my next fast day for Monday. Anyone else willing to give it a try?

Other posts on dieting

The Natural Skinnies and Us
How I lost 20 kilos after 50 – for good: Part 1
How I lost 20 kilos after 50 – for good: Part 2
How I lost 20 kilos after 50 – for good: Part 3
How I lost 20 kilos after 50 – for good: Part 4
How I lost 20 kilos after 50 – for good: Part 5
How I lost 20 kilos after 50 – for good: Part 6
How I lost 20 kilos after 50 – for good – well, almost: Part 7
Where do all those extra kilos come from?
Appetite suppressants anyone? Some natural solutions
Intermittent fasting – for better health and less fat
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