5:2 intermittent calorie restriction

[S11m]

Dr Michael Mosely's 5:2 diet is not Intermittent Fasting (well - not much more than not eating while you are asleep).

Eating 500 or 600 calories a day will prevent autophagy and most of the benefits of Intermittent Fasting. Does he suggest you eat all your "fast day" calories in one meal? Fasting One Meal A Day (OMAD) which would be beneficial.

Fasting (e.g. 36 hours) two days a week would be effective - but you might want to get into "fat-burning mode" before trying it.

Have any of your tried 5:2 - and what were your experiences?

I fast two days a month. This is a 68 hour fast, as I normally fast 20:4 - and 20 + 48 is 68!

[S11m Volunteer 70lb IF20]

I would not want to dissuade anyone from Intermittent Fasting - and I would like them to use strategies that work better.

[S11m Volunteer 70lb IF20]

"most of the benefits of fasting occur within 14-16 hours"

This is not actually the case - most studies indicate that most of the benefits of fasting START within 14-16 hours - so a 20-hour fast might give you double the benefit of a 16 hour fast - and OMAD ¿22 hours? would give you even more. I am now on my monthly 68-hour fast.

The number of hours into a fast when the different benefits start differs greatly between individuals and has been the subject of a few research projects - but Dr Mindy Pelz says that there is no way of measuring autophagy (some have tried), but her Fasting Benefits Chart shows that the benefits of a 36-hour fast are an order of magnitude more than for a 20 hour fast.

See:

healthunlocked.com/fasting-...

[Hidden]

I tried 5:2 for three weeks and found it totally ineffective. Much too much annoyance for zero benefit.

[S11m Volunteer 70lb IF20 in reply to Hidden]

Yes, Hidden - one of the benefits of the IF/LCHF scheme is that you do not need to count anything.

[Hidden in reply to S11m]

It was frustrating, but especially since everyone and their dog seemed to lose weight effortlessly doing it. I think proper fasting was easier to do too, compared to the low calorie day.

[Adaboo]

I tried 5:2 a few years ago and ate 500 cals just once a day. Me and hubby lost weight and felt ok. I am now doing 16/8 daily and low carb. My weight is now perfect and I don’t want to lose more but I’m not sure a couple of 24 hr fasts would be better that the daily 16-8?

[S11m Volunteer 70lb IF20 in reply to Adaboo]

I am also at my target weight - and on low (or medium) carb.

I do 20/4 almost every day, and a 68 hour fast every four weeks. Perhaps, occasionally you could extend your 16-hour fast by 24 hours -making a 40-hour fast?

[Adaboo in reply to S11m]

I’m low/ medium carb too, can’t do keto. I seem to have between 50-70 grams a day. I’m going to try a 24 hour one as maybe the higher fat will keep me from feeling sick 🤞. I’ll then try to extend it if it goes ok. I take my hat off to you for going 68 hours!