5:2 Intermittent Fasting Diet

Now I don’t like the word ‘diet’ and I’ve always disagreed with people who starve themselves, live on nothing but apples or sit in front of me with a grumbling empty stomach pretending it’s not happening. Wake up and smell the coffee, you’re starving yourself and it’s not enjoyable!? I’m going to just put it out there and say it how it is, I love food, I eat like a horse, I was raised to never leave so much as a crumb on my plate and I don’t remember the last time I was hungry because I am constantly eating or snacking. I believe that food is essential to a happy life, as eating well, nourishing your body and generating fuel to keep you active helps you to do more and feel better. Aside from being a vegetarian for 21yrs and avoiding fish and egg, I never deny myself food in life, if I want an entire cake I have an entire cake; my food portions are bigger than the average man’s and I easily have three dinners a day with snacking in between. I lead a very healthy lifestyle, but the quantity of food that I eat teamed with the very occasional treat leads me to feel bloated and uncomfortable. To combat this I workout so that I can literally eat what I like without gaining weight, and it works well for me to break even.

My Body Before 5:2

My Body Before 5:2

I am 26yrs old, a mother of two – Millisent 6yrs and Gabriele 2yrs – 5ft8″ and a dress size UK8. Without working out I typically weight between 8st7lbs-9st, but during my workouts I bulk up with muscles and despite still being a UK8 dress size and my clothes fitting me as normal, I now weigh 11st! That’s two and a half stone more than when I do absolutely nothing!? I love feeling fit, strong and active, and working out gives me the energy and drive to do that, but at the same time it also leads me to eat more to fuel my workout, which in turn burns off my fat and gives me heavy muscle, but it’s a very involved and expensive lifestyle. I wonder if I could achieve the same fat loss and energy levels without the need to workout, simply from controlling my healthy lifestyle?

I used to eat very healthily as a teenager without an inch of fat on me, simply because I didn’t like anything sweet or junk related; but having my children kicked off my naughty eating habit and I’ve never been able to shake it since, so I workout to stay slim. To chart my progress I will be weighing and measuring my body inches before and after to note the difference, as well as showing a daily breakdown of my meals and tracking my activity levels and calorie intake with a Fitbit. I am an active person and walk the children to school for an hour and a half a day, so I won’t be quitting exercise altogether in favour of becoming a couch-potato, instead I’ll adapt my food intake to offset the amount of activity needed.

So let’s look at what’s going to get me there, the 5:2 Intermittent Fasting Diet. 5:2 makes up the number of days in a week, which consist of five normal days of eating 2,000kcal for women and 2,400kcal for men, and two days of dropping your intake to a quarter of your recommended calories, which is 500kcal for women and 600kcal for men. On the days when you don’t fast you eat exactly as you normally would, if you want pudding after dinner then have a nice lump of pudding, you don’t cut out any food groups and you don’t deny yourself at all, this sounds like my kind of diet! As a result you don’t end up craving and bingeing or getting bored of a bland schedule like other diets, which means that the 5:2 can make the transition from diet to lifestyle. On the two days spread throughout the week when you fast to 500kcal, you’re still having food and drinking plenty of water, the diet boasts a healthier, longer life as people see improvements in blood pressure, cholesterol levels and insulin sensitivity, with successful longterm weightloss simply being a bonus.

My Body Measurements Before Starting 5:2

My Body Measurements Before Starting 5:2

I used an online calculator to find my BMI, BMR (basal metabolic rate) and TDEE (total daily energy expenditure). My basic stats are:

Age: 26
Height: 5ft8″
Weight: 11st
BMI: 23.4
BMR: 1487
TDEE: 2045 calories

And here’s what they mean:
BMI is a calculation of body fat based on height and weight. It has several limitations: it’s not accurate for pregnant women, people under 5 feet tall, and people with very muscular builds. It also does not account for age and the standard recommendations do not apply to children or teens. However for adults an ideal BMI is in the range of 18.5-24.9. The range of 25-29.9 is overweight, 30-39.9 obese and 40 or more is very obese.

BMR – Basal metabolic rate – the amount of calories you expend sitting for 24 hrs doing nothing using the Mifflin-St. Jeor equations.

TDEE is the number of calories burnt in a day scaling BMR to level of activity. This is the number of calories you need daily to maintain your current weight and is about the amount you should eat on the days you’re not fasting.

My activity level is classed as light exercise or sports 1-3 days per week. This level would include people who incorporate walking and activity into their day to day activities but do not have an exercise regime at such or exercise or play sports fewer than three times a week.

If I stick to this plan then it states I should lose around 1lb (0.46kg) a week, and slightly more for men. Success also depends on not over-eating on the normal days, but as I eat loads anyway, overeating is completely normal for me. It will be interesting if my diet changes when I come face to face with the calories I consume. One pound of weight might seem very small, but actually it’s pretty heavy and a good amount if it comes off each week and actually stays off. I am hoping to return to around 9st which is a 2st weightloss, and a total of 28lbs which would therefore take me seven months to achieve based on a 1lb a week weightloss. I will blog and chart my findings as I go and we shall see if the 5:2 is just another diet that lasts a few weeks or months, or if it actually becomes a lifestyle change for me. My stomach is quivering with anticipation!

UPDATE: 5:2 Sunday Day 1 – Non-fasting

5:2 Day 1 Food

5:2 Day 1 Food

Today I began the 5:2 with very little effort, this was my non fasting day, it’s Sunday and a day of rest. My activity level was way lower than usual at just 4,653 steps as we visited family for Easter, sat chatting on the sofa, playing games on the carpet with the children and watching DVD’s. It was freezing cold and raining outside so there was no hope of getting out and about. Due to having a late breakfast we skipped a formal lunch and went straight to dinner, with good size portions and some cheeky snacks. I haven’t felt hungry all day as I eat well before I get to the point of hunger, and although I’ve had a few drinks I probably should have had more. All in all this 5:2 is easy and so far doesn’t feel like a diet at all!

Breakfast:
4x potato fritter 240kcal
baked beans 250kcal
1 x vegetarian sausage 64kcal
1 x tomato 17kcal
5 x mushrooms 15kcal
2 x chilli bites 80kcal

Lunch:
1 x vanilla ice cream cone 250kcal

Dinner:
4 x garlic baguette circles 135kcal
1 x lentil curry with basmati rice 432kcal + 295kcal
3 x popadaum 195kcal

Snacks:
2x cream egg 360kcal
6 x cheese crackers 396kcal

Fluid:
3 x glass of tap water
1 x green tea

Total calories: 2,239kcal (+194kcal overeat)

UPDATE: 5:2 Monday Day 2 – Fasting

5:2 Day 2 Food

5:2 Day 2 Food

Well I thought I would use today, the start of the week, as my first ever fasting day. Gulp! According to my TDEE of 2045 calories, my fasting day should consist of just 511 calories which I’m sure as a vegetarian I could convert this into some celery sticks, carrots and maybe even a cheeky slice of toast. It doesn’t sound like much but I could probably live for a month without eating just from my excess calories!

Breakfast:
1 x tomato and red pepper cup-of-soup 87kcal

Lunch:
1/2 x carrot 15kcal
1/3 x onion 20kcal
2 x radish 0kcal
1/2 x celery stick 7kcal
handful of salad leaves 41kcal
grating of cheese 48kcal

Fluid:
5 x glass of tap water
Total calories: 218kcal (-1,827kcal undereat)

I am utterly shocked that I haven’t felt hungry at all today. I’ve made a conscious effort to drink more water as apparently most people confuse hunger for thirst. I’ve really thought about my food and chosen a quantity and calorie content to suit each ingredient as I track my progress and look up my foods on my Fitbit app. It’s amazing how being calorie aware can make you eat so much better. I thought if I didn’t eat my huge portions then I would be starving by late afternoon, but my stomach hasn’t even rumbled once. I guess it goes to show that I eat so much simply for the joy of eating and not through necessity at all. I’m still alert, full of energy and feeling good, and perhaps this is too much information but I have been to the bathroom a few times across the day and no longer feel stuffy or bloated. Strangely enough I really craved food before bed, if anything I think I missed the taste and sensation of nibbling rather than actually needing the excess food. I felt so tired come the evening and slept like a baby, hardly able to keep my eyes open, which I don’t know if it was down to cutting my calorie intake or if it was just a hectic day, but I’d love to sleep like that every night please! My Fitbit tracked just 2,405 steps (1.07miles walked) for the entire day which is shockingly lazy. I have period and my back aches and my stomach is cramping so I’ve been balled up in my jogging bottoms whimpering.

UPDATE: 5:2 Tuesday DAY 3 – NON-FASTING

5:2 Day 3 Food

5:2 Day 3 Food

Day three and I’m back to my normal calorie intake on a non-fasting day, so I can eat whatever I like, but I found I really didn’t want my usual huge plates of food and snacks and spent ages trying to eat my way through my meals. Despite feeling so tired last night, I was full of beans today and tracked a whopping 11,465 steps with my Fitbit which equates to 5.1miles of walking! I thought I’d be starving from yesterday and want to eat even more than usual today to make up for it, but I feel so content with smaller portions, and after breakfast I was so full up I couldn’t face lunch so settled for an early dinner instead. I had a cheeky chocolate snack of a Kinder Bueno, but after eating just one stick I gave the other half to my daughter as I couldn’t face the sweetness. What’s going on!? Have I been cured of my sweet tooth and insatiable appetite in just three days? Surely not!?

Breakfast:
2 x white bread 116kcal
1 x tomato 21kcal
1/2 x red onion 32kcal
2 x mushroom 6kcal
1 x cheese 48kcal

Dinner:
Vegetarian stir fry noodles 475kcal

Snacks:
1/2 x Kinder Bueno 123kal

Fluid:
4 x glass tap water
Total calories: 821kcal (-1,224kcal undereat)

UPDATE: 5:2 Wednesday DAY 4 – NON-FASTING

5:2 Day 4 Food

5:2 Day 4 Food

Today was a non-fasting day and I’ve had lots of lovely treats. I am a huge rice fan and had both brown and white rice today for breakfast and dinner. My meals are wholesome, filling and packed with vegetables which really set my taste buds on fire. And a nice bowl of ice cream is absolutely divine with fresh strawberries. I’ve noticed that I’m drinking far more water throughout the day, as well as green tea which is great for detoxing. Where I would normally have overeaten on my daily calories, since having fasted once I’m now undereating on a regular basis without even trying to. I feel more content in my food and don’t have that greed-fuelled binge moment where I want to stuff my face for the fun of it. Despite not feeling hungry at all today, I still ate all day long, so as I have three days left of my first week I will quite likely do my second fast day tomorrow.

Breakfast:
1 x cup of brown rice 103kcal
1/4 x cup red lentils 170kcal
1/2 x onion 8kcal
1/4 x butternut squash 22kcal
2 x mushroom 6kcal

Dinner:
1 x vegetarian chilli 250kcal
1 x cup white rice 180kcal
2 x circles of garlic bread baguette 135kcal

Snacks:
1 x bag Velvet Crunch crisps 84kcal
1 x bowl vanilla ice cream 468kcal
4 x strawberry 32kcal

Fluid:
5 x glasses of tap water
3 x green tea
Total calories: 1,458kcal (-587kcal undereat)

UPDATE: 5:2 Thursday DAY 5 – FASTING

5:2 Day 5 Food

5:2 Day 5 Food

My fasting day today was so easy I hardly even thought about food. I have been super active walking with the children, mowing the grass and doing housework, with my Fitbit recording 11,678 steps totalling 5.17miles. My diet is improving by the day and I can’t believe I’ve finished my fasting for the first week already. The 5:2 is so easy to fit into your lifestyle with very little effort, I’d be tempted to do three fast days a week if it wasn’t for the fact that I’m reviewing, as I’ll stick to two fasting days a week in order to chart my results over a month, taking weight and body measurements at the end of each of the four weeks. So far so good!

Breakfast:
1 x tomato and red pepper cup-of-soup 87kcal

Dinner:
1 x cheese 48kcal
1/2 x stick of celery
4 x radish 0kcal
1/2 x tomato 14kcal
1/2 x onion 8kcal
1 x handful salad leaves 41kcal
1/2 x carrot 15kcal

Snacks:
1/2 x bag of Hula Hoops 61kcal

Fluid:
7 x glasses of tap water
Total calories: 281kcal (-1,764kcal undereat)

UPDATE: 5:2 Friday DAY 6 – NON-FASTING

5:2 Day 6 Food

5:2 Day 6 Food

Today was my non-fasting day and I realised how much rice I eat, as I had vegetable brown rice for breakfast and a carrot and courgette curry for dinner. I haven’t felt hungry at all today, and after doing the school run in the rain I’ve clocked up 11,276 steps (5miles). I feel healthy, happy and content and am looking forward to weighing myself tomorrow and seeing how my first week on the 5:2 had effected my body.

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 35kcal

Dinner:
1 x white rice 180kcal
1 x carrot 29kcal
1 x courgette 17kcal
2 x mushroom

Snacks:
1 x handful seedless raisins 77kcal

Fluid:
6 x glasses of tap water
Total calories: 443kcal (-1,602kcal undereat)

UPDATE: 5:2 Saturday DAY 7 – NON-FASTING

5:2 Day 7 Food

5:2 Day 7 Food

I’ve had a super hectic day today and I’ve been eating on the run with a naughty beans on toast breakfast, a pack lunch of salad rolls and a cheeky chip shop dinner on the dash home. I’ve not drank as much water as I should have done and I’ve literally just crawled into bed, tired, stuffed and drained zzz…

Breakfast:
2 x white bread 80kcal
1 x tin of baked beans 366kcal

Lunch:
4 x bread roll 800kcal
1 x cheese 193kcal
1 x tomato 14kcal
1/4 x onion 8kcal

Dinner:
1 x chips 370kcal
1 x mushy peas 98kcal
1 x vegetarian spring roll 368kcal

Fluid:
3 x glasses of tap water

Total calories: 2,152kcal (+107kcal overeat)

So it’s the end of week one and you can see everything I’ve eaten. I’ve not been too bad, but I certainly haven’t been good, it’s quite an education keeping a food diary and actually realising how much you eat. I definitely feel better on days when I don’t overeat, and I’m far less bloated and lethargic too.

5:2 Day 7 Measurements

5:2 Day 7 Measurements

I’ve realised that I’ve typo’d my original weight wrong when I started, as I had it down at 11stones when it should have been 10stones. My weight now after just seven days on 5:2, which equates to only two days of fasting, is 9st8lbs; that’s a whopping 6lbs loss! Wow. I was expecting to lose, and keep off 1lb this week, but 6lbs is incredible considering I’ve overeaten on two of the days and took my measurements after a huge dinner. After just one week I have lost 18cms from across my body. I feel great and love how easy this diet is, it doesn’t actually feel like a diet, but shh, I’m not complaining! I only have 1stone to shift until I reach my ideal weight, so we’ll see how far I get in 21 more days of my 30 day trial.

5:2 Week 1 Results

5:2 Week 1 Results

UPDATE: 5:2 sunday DAY 8 – NON-FASTING

5:2 Day 8 Food

5:2 Day 8 Food

Well after the success of last week, I certainly deserve a cheeky day so I had the most delicious Sunday lunch packed with indulgence and calories. Hoorah! Along with a few glasses of wine and eyes bigger than my belly, I feasted like a King and fell asleep completely stuffed like a content little piggy. My waistline is going to hate me for this but boy oh boy was it worth it! This is what I love about the 5:2, you don’t have to deny yourself the food that you love, and you can still lead a normal happy life instead of hiding away from food and muffling a starving grumbling stomach. It’s all about finding balance in life, and tomorrow my fasting day willpower will make up for todays ultimate binge.

Now that it’s the start of a new week, and taking into account my weightloss, I’ve recalculated my stats:
My BMI is now: 20.4 down from 23.4
My BMR is now: 1396 down from 1487
My TDEE is now: 1920 calories down from 2045

Now that I have lost weight my body needs 100 less calories a day to function (BMR) before exercise, my BMI has lowered by three whole points and my daily food intake has dropped by 125kcal. Hmm, perhaps this wasn’t the best day to dine out!

Breakfast:
2 x white bread 80kcal
1/2 x bowl of tomato soup 114kcal

Lunch:
1 x bowl of tomato, fennel & lemon soup 228kcal
1 x crusty seeded bread 249kcal

Dinner:
1 x spinach and ricotta tart 236kcal
4 x new potato 70kcal
1/4 x red onion 8kcal
1/4 x grilled peppers 29kcal
1/4 x grilled courgette 4kcal

Snacks:
1 x gooseberry & raspberry oat crumble 365kcal
1 x scoop vanilla ice cream 144kcal
1 x serving of custard 180kcal

Fluid:
3 x glasses of tap water
2 x large rose wine 356kcal

Total calories: 2,161kcal (+241kcal overeat)

UPDATE: 5:2 monday DAY 9 – FASTING

5:2 Day 9 Food

5:2 Day 9 Food

My good-girl fasting day has been a breeze as I ate so much food yesterday that I have no appetite at all right now. For breakfast I had a tomato and red pepper cuppa soup, which has become my fasting routine, with an apple and cheese salad for dinner. I have my failsafe method of these two meals which I make for each fasting day so far and they fill me up nicely.

Breakfast:
1 x tomato and red pepper cuppa soup 87kcal

Dinner:
1 x apple 80kcal
1/2 x carrot 15kcal
4 x radish 0kcal
1 x cheese 48kcal
1 x salad 41kcal
1 x celery 14kcal

Fluid:
4 x glasses of tap water

Total calories: 285kcal (-1,635kcal undereat)

UPDATE: 5:2 Tuesday DAY 10 – NON-FASTING

5:2 Day 10 Food

5:2 Day 10 Food

Somebody slow this pig-train down, boy oh boy have I been greedy today! But hey, it’s ok I’m allowed to enjoy food on the 5:2, and today is testament to that. How will I possibly lose weight at the end of this week? Ha! We shall see…

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 67kcal

Dinner:
1 x white rice 206kcal
1 x lentil and courgette curry 587kcal

Snacks:
3 x scoops of vanilla ice cream 225kcal
1 x family pack of sour cream puffs 476kcal

Fluid:
2 x green tea 0kcal
3 x glasses of tap water

Total calories: 1,664kcal (-256kcal undereat)

UPDATE: 5:2 Wednesday DAY 11 – NON-FASTING

5:2 Day 11 Food

5:2 Day 11 Food

Today was my son Gabriele’s second birthday and a day of love and feasting! I enjoyed every single bite, nibble and treat on such a beautiful and happy day. The thing I love most about the 5:2 diet is the fact that you can lead a normal fulfilling life without starving yourself and constantly feeling weak and hungry. Whether I’ll be as happy by the weekend if I haven’t lost any weight remains to be seen. Despite such an indulgently calorific day, I managed to cover an incredible 19,321 steps, which is 8.56miles in distance, so we’ll allow a slice or two of birthday cake in recognition!

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 27kcal

Lunch:
1 1/2 x seeded white bread roll 257kcal
1 x bowl carrot & coriander soup 220kcal

Dinner:
2 x roast potatoes 69kcal
1/4 x carrot 7kcal
1/4 x cabbage 69kcal
1 x cauliflower cheese 100kcal
1 x soya sausage 101kcal
1 x garlic stuffing 200kcal
1 x yorkshire pudding 59kcal
1/2 x onion 14kcal

Snacks:
1/2 x bag of chocolate raisins 460
3 x popadaum 154kcal
1 x slice Victoria sponge birthday cake 180kcal
1/2 x bag pretzel 452kcal

Fluid:
5 x glasses of tap water

Total calories: 2,472kcal (+552kcal overeat)

UPDATE: 5:2 Thursday DAY 12 – FASTING

5:2 Day 12 Food

5:2 Day 12 Food

Oh dear! It seems the mountains of snacks from my sons second birthday yesterday were left unattended around the house, and before I even realised it was my fasting day I’d nibbled my way through almost half a bag of bombay mix. Checking the calories I shrieked to realise I’d hit my fasting limit, and then some and as a result I can’t have my salad or fruit! What a numpty, water it is for the rest of the day, just because my wagon is wobbling doesn’t mean I’m going to fall off of it!

Breakfast:
1 x tomato cup of soup 87kcal

Lunch:
1/2 x bag bombay mix 728kcal

Fluid:
4 x glasses of tap water

Total calories: 815kcal (-1,105kcal undereat)

UPDATE: 5:2 Friday DAY 13 – NON-FASTING

5:2 Day 13 Food

5:2 Day 13 Food

I only went and did it again! That half a bag of bombay mix that was left from yesterdays binge was calling my name, and my innocent nibble cleared out the rest of the bag before I knew it! 970 calories later I realised I’d had half of my entire days worth of food in just a handful of Indian snacks, d’oh! But now I know that I’m safe because I have eaten all of the naughty party food in my house and I can get back on track with being healthy again. I followed my ridiculous snacking with a veggie curry and white rice and a nice dose of tap water and haven’t felt hungry since.

Lunch:
1 x white rice 180kcal
1/4 x carrot 7kcal
2/3 x onion 14kcal
4 x mushroom 4kcal
1 x inch fresh ginger 7kcal
1 x tomato 14kcal

Snacks:
200g x bombay mix 970kcal

Fluids:
5 x glasses of tap water

Total calories: 1,196kcal (-724kcal undereat)

UPDATE: 5:2 Saturday DAY 14 – NON-FASTING

 5:2 Day 14 Food

5:2 Day 14 Food

Today was my non-fasting day and I had the ultimate carb-fest with toast, bread rolls, crisps and rice! Sorry hips, bum and tum. I love a diet that doesn’t avoid bread, because I really don’t think I could live without it for long. Today has been a very greedy bloaty day, but I really enjoyed everything I ate and being happy with your food is half the battle!

Breakfast:
2 x white toast 85kcal

Lunch:
2 x white bread roll 80kcal
1/4 x onion 14kcal
1/2 x tomato 14kcal
1 x cheese 48kcal

Snacks:
3 x white rice 630kcal
1 x leek + mushroom 52kcal
1 x whole milk 204kcal

Snacks:
1 x Time Out 85kcal
1 x bag cheese and onion crisps 168kcal

Fluids:
4 x glasses tap water

Total calories: 1,931kcal (+11kcal overeat)

So as I’ve reached week two on the 5:2 diet it’s time for my weekly measure and weigh-in to see how my body has changed. Here are this weeks results:

Day 14 Measurements

Day 14 Measurements

Comparing my results with day 7 of 5:2, I have lost 2cm and 2lbs which is pretty amazing considering how much food I’ve eaten, from dining out to having my sons second birthday and lots of naughty treats throughout the week. I love how the 5:2 diet works and I’ve never felt better! This is the ultimate easy health fix.

5:2 Day 7 Results vs. Day 14 Results

5:2 Day 7 Results vs. Day 14 Results

Based on this change I have had to recalculate my figures and calories allowed:
My BMI is now: 20.1
My BMR is now: 1387
My TDEE is now: 1907 calories

UPDATE: 5:2 Sunday DAY 15 – NON-FASTING

5:2 Day 15 Food

5:2 Day 15 Food

Today I went out for a Mexican dinner which makes it a little difficult to calculate the exact calories I’ve eaten as the menu doesn’t provide nutritional information. I’ve therefore had to source my calories online by using similar dishes and measurements to estimate the amounts, but as I don’t know the exact ingredients and measurements as I didn’t prepare the food or know the brands used, I can only assume what I have consumed. I suspect I would have been way over on my calories today, but it looks as though I may be slightly under, we shall take todays numbers with a pinch of salt, and a shot of tequila!

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 27kcal

Dinner:
1 x plantain taco 230kcal
1 x tortillas 74kcal
1 x salsa 36kcal
1 x sweet potato and feta taquitos 382kcal
1 x mushroom corn and melted cheese quesadilla 293kcal

Snacks:
1 x cinnamon swirl 330kcal
1 x Mr Whippy ice cream 230kcal

Fluids:
1 x apple & rhubarb juice 43kcal

Total calories: 1,748kcal (-159kcal undereat)

UPDATE: 5:2 Monday DAY 16 – NON-FASTING

5:2 Day 16 Food

5:2 Day 16 Food

Today is a glorious bank holiday Monday and we had a scrumptious family BBQ as an all day feast. I love juicy sweet pepper kebabs, fluffy bread rolls, veggie burgers, onion and cheese, and the handmade cassava chips were to die for! It’s crazy to think that I haven’t changed my daily diet at all and can eat everything that I love whilst still losing weight, so long as I stick to my two fasting days each week then I have such freedom with my daily food.

Lunch:
2 x vegetarian burger 234kcal
2 x bread roll 636kcal
2 x cheese slice 96kcal
1 x cassava chips 326kcal
4 x mushroom 8kcal
2/3 x red, green & yellow pepper 17kcal
1 x tomato 14kcal
1/2 x onion 14kcal
1/2 x courgette

Snacks:
1 x Flake 137kcal
1 x vanilla ice cream 307kcal
1 x handful red grapes 50kcal
1 x banana 90kcal

Fluids:
5 x glasses tap water

Total calories: 1,939kcal (+32kcal overeat)

UPDATE: 5:2 Tuesday DAY 17 – FASTING

5:2 Day 17 Food

5:2 Day 17 Food

I took today as my fasting day and decided to switch my usual breakfast cup of tomato soup for a vegetarian roll, and snacked on a handful of roasted seeds with a few glasses of water. I feel great, full of energy and nicely content from my delicious fresh salad. Yum!

Breakfast:
1 x bread roll
1/4 x tomato 8kcal
1/8 x red onion 13kcal
1 x cheese 48kcal

Dinner:
1 x salad 61kcal
1/4 x cucumber 12kcal
1/2 x carrot 14kcal
4 x radish 0kcal
1 x celery 14kcal
1 x tomato 14kcal
1 x cheese 48kcal

Snacks:
1/2 x handful sunflower seeds 95kcal
1/2 x handful pumpkin seeds 45kcal

Fluids:
4 x glasses of tap water

Total calories: 543kcal (-1,364kcal undereat)

UPDATE: 5:2 Wednesday DAY 18 – NON-FASTING

5:2 Day 18 Food

5:2 Day 18 Food

Today was my non-fasting day and I had a lovely load of rice, as per usual, with a pot of tea and a cheeky teacake whilst out shopping. I’ve literally eaten all day long and tried to keep up my water intake. It’s nice to not think about the food you eat on non-fasting days, that is until I sit here in the evening and calculate the calories! Ha!

Breakfast:
1 x white bread 70kcal
1 x cheese 96kcal

Lunch:
1 x brown rice 103kcal
1 x mixed vegetables 35kcal

Dinner:
1 x white rice 206kcal
1 x soya mince chilli 185kcal
1 x cheese 96kcal

Snacks:
1 x red grapes 30kcal
1 x teacake 161kcal
1 x jam 112kcal

Fluids:
2 x cup white tea 30kcal
3 x glasses of tap water 0kcal

Total calories: 1,073kcal (-834kcal undereat)

UPDATE: 5:2 Thursday DAY 19 – NON-FASTING

5:2 Day 19 Food

5:2 Day 19 Food

Wow I realised today just how much I love rice as I’ve had it for breakfast, lunch and dinner so far. It’s pretty eye opening keeping a food diary and realising what your diet comprises of, I think because the weather has been so cold, wet and windy I’ve been more inclined to eat filling comfort food, but as soon as it gets sunny I’ll no doubt be onto the salad and fresh fruit.

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 27kcal

Lunch:
1 x white rice 180kcal
1 x onion 13kcal
1 x carrot 29kcal
1 x chilli 18kcal
1 x ginger 7kcal
8 x mushroom 8kcal

Dinner:
1 x white rice 180kcal
1 x leek 52kcal
1 x ginger 7kcal
1 x mushroom 1kcal

Snacks:
1/2 x orange 26kcal

Fluids:
5 x glasses of tap water

Total calories: 653kcal (-1,245kcal undereat)

UPDATE: 5:2 Friday DAY 20 – FASTING

5:2 Day 20 Food

5:2 Day 20 Food

Today was my fasting day and I covered a fairly reasonable 10,327 steps totalling 4.58miles of walking and pottering about throughout my day. I had some delicious brown rice for breakfast, followed by a vegetable cup of soup for lunch and a nice jacket potato and salad for dinner. Even on my fasting day I can still fit in so much food and remain within my calorie limit perfectly. I feel great, I’m full of energy, trim and not bloated. Bring on the weekend!

Breakfast:
1 x brown rice 103kcal
1 x mixed vegetables 27kcal

Lunch:
1 x tomato & vegetable cup of soup 87kcal

Dinner:
1 x jacket potato 69kcal
1 x celery 14kcal
1 x carrot 29kcal
1/4 x cucumber 12kcal
4 x radish 0kcal
1 x tomato 14kcal
1 x salad 61kcal

Fluids:
5 x glasses of water 0kcal

Total calories: 417kcal (-1,490kcal undereat)

UPDATE: 5:2 Saturday DAY 21 – NON-FASTING

5:2 Day 21 Food

5:2 Day 21 Food

Today marked the end of week three of my four week fasting review, and I marked it with a tonne of bread and a night out. My love for tomatoes and carbs really shone through today as my non-fasting consisted of bread, tommies, a cheeky trip to a kebab shop at 2am and copious amounts of alcohol. I just love the 5:2 diet!

Breakfast:
2 x white bread 166kcal
2 x tomato 28kcal

Lunch:
3 x white bread 249kcal
1 x can tomato soup 228kcal

Dinner:
1 x cheese chips 380kcal

Fluids:

1 x copious amount 850kcal
Total calories: 1,901kcal (-6kcal undereat)

My Week 3 Weigh-In Results

My Week 3 Weigh-In Results

And as it is the end of week three it’s time for my weigh in, measurements and recalculation of figures. I lost a total of 10cm in width and 1.2 pounds in weight which is the expected amount.

My BMI is now: 19.9
My BMR is now: 1383
My TDEE is now: 1901 calories

Week 2 Vs. Week 3

Week 2 Vs. Week 3

UPDATE: 5:2 Sunday DAY 22 – NON-FASTING

5:2 Day 22 Food

5:2 Day 22 Food

Today was the morning after the night before, which obviously doesn’t donate itself to a fasting day. After a few glasses of water and a lovely nap I headed out for a spot of lunch at a Mexican restaurant before heading home for dinner. Again, when eating out it makes it difficult to calculate the calories in the food as I don’t the exact ingredients and measurements, but as it’s my non-fasting day it isn’t as vital to be precise, however I will try my best to match the calories according to similar dishes online.

Lunch:
1 x tomato soup 228kcal
1 x black bean and cheese quesadillas 293kcal
1 x black bean and cheese tostadas 148kcal

Dinner:
1 x new potatoes 100kcal
1 x carrot 29kcal
1 x green beans 30kcal
1 x cheese and mushroom breaded melt 192kcal

Snacks:
1 x creme brulee 404kcal

Fluids:
1 x apple and rhubarb juice 43kcal
5 x glasses of tap water 0kcal
Total calories: 1,467kcal (-436kcal undereat)

UPDATE: 5:2 Monday DAY 23 – FASTING

5:2 Day 23 Food

5:2 Day 23 Food

Today I took a fasting day and was inspired by my Mexican food at the weekend to make a small cubed salad for dinner and a small soya mince risotto for breakfast. I feel fresh, healthy and like I’ve made up for the naughtiness of the weekend.

Lunch:
1 x soya mince risotto 99kcal

Dinner:
1 x jacket potato 200kcal
1 x salad 61kcal
1 x carrot 29kcal
1 x tomato 14kcal
1 x cucumber 12kcal
1 x celery 14kcal
1 x cheese 48kcal

Fluids:
6 x glasses of tap water

Total calories: 478kcal (-1,423kcal undereat)

UPDATE: 5:2 Tuesday DAY 24 – NON-FASTING

5:2 Day 24 Food

5:2 Day 24 Food

Today I’ve been a cheeky non-faster and binged on chocolate and cheese biscuits which were absolutely divine and brought over as a treat for the children and I from my naughty mother. I don’t like to keep junk in the house for the simple fact that I obliterate it all with my sweet tooth. It was pretty damn good to munch it all though and totally legal on the 5:2 as I’ve stuck within my calorie allowance by a whisker. Pro-fessional! Kapow!

Breakfast:
1 x toaster crumpet 144kcal

Lunch:
1 x leek & potato soup 280kcal
1 x bread roll 180kcal

Dinner:
2 x jacket potato
1 x salad 62kcal
1 x carrot 29kcal
1 x cheese 23kcal
1 x cucumber 12kcal
1 x tomato 14kcal
1 x celery 14kcal

Snacks:
1 x minstels 498kcal
1 x cheese savouries 531kcal

Fluids:
5 x glasses of tap water 0kcal

Total calories: 1,891kcal (-10kcal undereat)

UPDATE: 5:2 Wednesday DAY 25 – NON-FASTING

5:2 Day 25 Food

5:2 Day 25 Food

Today was my non-fasting day and I actually ate pretty healthy up until the evening when I feasted out on a family pack of cheese savouries which totalled almost a days calorie intake! Whoops! Fasting day tomorrow to make up for it then.

Breakfast:
1 x toaster crumpet 144kcal

Lunch:
1 x spaghetti 357kcal
1 x tomatoes 37kcal
1 x broccoli 56kcal
2 x mushroom 9kcal
1 x onion 14kcal

Dinner:
2 x jacket potato 103kcal
1 x salad 61kcal
1 x carrot 14kcal
1 x celery 14kcal
2 x tomatoes 14kcal

Snacks:
1 x family pack cheese savouries 1,609kcal

Fluids:
4 x glasses of tapwater

Total calories: 2,420kcal (519kcal overeat)

UPDATE: 5:2 Thursday DAY 26 – FASTING

 5:2 Day 26 Food

5:2 Day 26 Food

Today I made up for being a greedy pig yesterday and overeating like it was the end of the world! I literally didn’t even feel hungry until late afternoon when I made a homemade lentil and tomato soup, and I topped it off a few hours later with three small potatoes in the oven, a handful of salad leaves and three cherry tomatoes. I’ve drank so much water today because I felt so thirsty, and I feel nice and clean and healthy. I just need another million fast days to actually lose weight this week as I’ve just about broke even on my overeat. D’oh! Four days until the end of my 5:2 review, what will my final measurements be!?

Lunch:
1 x lentil and tomato soup 80kcal

Dinner:
3 x jacket potato 69kcal
1 x salad 61kcal
3 x cherry tomato 12kcal

Fluids:
6 x glasses of tapwater

Total calories: 223kcal (-1,678kcal undereat)

UPDATE: 5:2 Friday DAY 27 – NON-FASTING

5:2 Day 27 Food

5:2 Day 27 Food

Today was so lovely and sunny that I didn’t want a load of food despite it being my non-fasting day. I had one of my pots of lentil and tomato soup that I’d stocked up when I cooked a huge batch a few days ago, followed by some vegetable spaghetti for dinner. When it got to the evening I started to feel a little peckish, not for a meal but more of a sweet treat so I tucked into a whole tin of creamy rice pudding and still came in under my daily calorie allowance! Whoop!

Breakfast:
1 x tomato and lentil soup 80kcal

Lunch:
1 x spaghetti 104kcal
1 x tin tomato 75kcal
1 x broccoli 56kcal
1 x carrot 29kcal
1 x onion 13kcal
1 x cheese 24kcal

Dinner:
2 x jacket potato 69kcal
1 x salad 61kcal
1 x carrot 29kcal
1 x cheese 24kcal
4 x tomato 14kcal

Snacks:
1 x rice pudding 579kcal

Fluids:
4 x glasses of water 0kcal

Total calories: 1,105kcal (-796kcal undereat)

UPDATE: 5:2 Saturday DAY 28 – FASTING

5:2 Day 28 Food

5:2 Day 28 Food

I chose to do today as my fasting day, but as I’d ran out of fruit and salad until I do the weekly shop I decided to make a vegetable curry with rice. I literally pan fry some vegetables and sprinkle with a couple of spoons of curry powder and water with plain boiled rice and it’s incredibly filling as well as delicious. As it’s a nice hot day today I’ve been drinking lots of water whilst playing with the children in the garden, and snacked on a homemade fruit squash lolly as a 5kcal treat.

Lunch:
1 x white rice 180kcal
1 x broccoli 56kcal
1 x onion 13kcal
1 x carrot 29kcal

Snacks:
1 x blackcurrant squash ice lolly 5kcal

Fluids:
6 x glasses of tap water 0kcal

Total calories: 284kcal (-1,617kcal undereat)

UPDATE: 5:2 Sunday DAY 29 – NON-FASTING

5:2 Day 29 Food

5:2 Day 29 Food

Today was not the best day to celebrate the eve of my months fasting on the 5:2, as the weather was so hot and sunny I attended a BBQ and ate and drank all day long. It’s pretty scary just how much you can consume when a load of food is laid out to graze upon, thank goodness it was my non-fasting day. I certainly enjoyed every last nibble and drop. After consuming an entire bottle of summer punch I somehow forgot to take pictures of the rest of my food throughout the day, so I have this one snap from when I first started eating and have listed everything else. Oink oink!

Lunch:
3 x bread roll 840kcal
5 x vegetarian burger 620kcal
3 x soya sausage 240kcal
1 x salad 61kcal
1 x bag kettle chips 1004kcal
4 x strawberries 32kcal
1 x skittles 231kcal
1 x minstrels 211kcal
1 x celery 14kcal
1 x carrot 29kcal

Fluids:
1 x 700ml bottle of summer punch 1,064kcal
1 x bottle lemonade 990kcal
3 x glasses of tap water 0kcal

Total calories: 3,283kcal (+1,382kcal overeat)

UPDATE: 5:2 Monday DAY 30 – NON-FASTING

Today I still feel pretty stuffed from yesterday and haven’t really felt like having a whole plate of food at meal times so I’ve been snacking and picking instead. I’m drinking lots of water too as I’m pretty dehydrated from last nights generous tipple, and more than anything I want to keep active and get lots of exercise to aide in my visit to the toilet so that I can feel a bit more human instead of a hungover BBQ pinata. POP!

Lunch:
1 x tomato and lentil soup 80kcal
1 x white bread 50kcal

Dinner:
3 x garlic wrap 582kcal
1 x salad 61kcal
1 x tomato 14kcal

Snacks:
1 x bag tomato and oregano bruschetta 718kcal

Fluids:
6 x glasses of tap water 0kcal
Total calories: 1,506kcal (-395kcal undereat)

So today was my final day of charting my 5:2 progress, as from now on I shall continue with the diet but without my updates or blogging. I wanted to give an insight into the reality of undertaking the 5:2 over a whole month, the highs and lows, positives and negatives. For me it was an adaptation to my lifestyle that I found extremely positive and rewarding, and I feel so much healthier, cleaner and fresher inside. I’m no longer bloated, tired or eating out of boredom or for comfort, but content with the food that I prepare and enjoy eating. The 5:2 has taught me to be more calorie aware of my food and to realise just what goes into what i eat, yet at the same time I haven’t punished or denied myself the foods that I love. It is that golden balance, that magic number and perfect equation that allows you to do everything within moderation and I’m so pleased that I found it.

5:2 Week 4 Measurements

5:2 Week 4 Measurements

So after taking my measurements today for the final time, I lost another 3cms this week and  gained a few ounces in weight, which is pretty decent considering how much I’ve just eaten on my non-fasting final days. Here’s a comparison of before and after my 30 day 5:2 review:

My 30 Day Review Of 5:2 Before & After

My 30 Day Review Of 5:2 Before & After

I have lost 33cms in size and 9lbs in weight (I typo’d 11st instead of 10st for my starting weight) in just 30 days and I feel fantastic! I didn’t have to up my exercise or deny myself my favourite treats, and best of all I really enjoyed it. It goes to show that dieting and weight loss is all about being happy, feeling content and looking after yourself. Leading a positive and healthy lifestyle is the best way to adjust your weight without yo-yo dieting and making yourself ill. I am a firm 5:2 convert now and will use this as a way of life rather than a summer health kick as I first intended, it’s incredibly easy to fit into a daily routine and has such amazing results.

If you’re doing the 5:2 please let me know how you’re finding it, what you eat on your fasting days and any tips or tricks that you have! If you have any questions for me please ask away. 

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Tracy Kiss

Hello and welcome! I'm a 29yr old PR Friendly blogger, model and TV personality from London England, vegan and a single parent to my two wonderful children.

10 CommentsLeave a comment

  • Please don’t get offended but isn’t this diet completely reversing all the hard work you did to get more muscle with the p90 workout?

    • My 30 day 5:2 fasting diet was aimed at reducing the excess weight I’d put on after completing my latest fitness regime and continuing to overeat. I haven’t exercised since P90X3 and wanted to control my weight through my diet instead of fitness to judge the 5:2 on its own merits. I am very happy with my results so far.

  • Hi Tracey,

    Is there any reason you felt you had to only use up 250 ish calories on a fast day….I thought it was supposed to be 500? Do you think that’s why you results were so fast?

    Thanks

    Sherry

    • Hi Sherry, I would have eaten more if I needed to, but I felt content with what I had as my salads were very satisfying and filling so I struggled to hit 500kcal on my fasting days. The difference of a couple of hundred calories aren’t very dramatic in just a day, but across a week if you count them up, it can become the equivalent of an entire days food which is amazing. So long as you feel content in what you eat and try not to go over then whatever you fast to is beneficial. Let me know how you get on and I wish you all the best!

    • I find when I workout I require more food to provide me with energy and muscle. I use the 5:2 between training when I have a rest period and want to eat what I like whilst maintaining my size. Give it a try and see how you get on, but use your rest day to fast. Please let me know how you get on and have fun with T25!

  • Hello from Seattle, Thank you for such a detailed account of your experience! I’m on Day 1 today and am feeling most inspired!

  • it was really interesting to see what you ate on fasting days, it’s hard to get inspiration – some people eat all their cals for one meal but I don’t think I could do that. Only thing I do differently now after having researched the diet is to avoid instant soups like the cup of soup because it has a shocking amount of salt in it (that and white rice and white bread – it’s not worth it to eat bleached food when the brown versions taste the same if you put nice ingredients with them!)

    • I found instant soups so helpful and I literally live on rice. Brown rice and chickpeas with garlic is delicious, I guess it’s whatever keeps you satisfied on the days when you’re watching your calories to avoid snacking. I wish you all the best with it and please let me know how you get on 🙂

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