At the start of April I started my brand new shiny weight loss challenge with my very clever and not at all excessively convoluted plan to do lots of different diets for shortish periods of time to a) lose vast quantities of weight and b) assess which of them actually work.
Phase 1 of the plan was the 5:2 Diet. 5:2 is a form of Intermittent Fasting which is the idea that you eat very little indeed on some days and then normally on others. Intermittent fasting plans vary in how many calories they allow on fast days, how many fast days per week they recommend and whether those fast days should be consecutive or spaced out. The version of 5:2 I was attempting was to eat around 500 calories on two non-consecutive days each week, and then eat normally on the other five.
And so how did it go? Well, not that well. Over four weeks I lost precisely no weight. At one point I had lost 3lbs, but I put that back on again, so we can’t really count it. So what were the problems?
Well, I think, ultimately, 5:2 just doesn’t really suit me. And I think there are reasons, which are various and I shall attempt to enumerate for you now.
1. 500 calories a day is a fast track to moodiness
If you’re doing 5:2 prepare for the fact that on the 500 calorie days you will be Grumpy McGrumpitude, possibly not on all of them, but on most. It is possible that on your first and even second 500 calorie day you will find yourself thinking ‘Oh, this isn’t that bad. I am thinking about cheesecake but I can have cheesecake tomorrow, so that’s fine.’ Those feelings don’t last. By 500 calorie day 5 I was basically ready to start eating my own face, and the faces of friends, family and innocent passersby.
2. 500 calories a day isn’t great if you want to exercise
So we all know the basics of losing weight, don’t we – eat less, move more. The moving more part isn’t that effective on its own, but is generally A Good Thing To Do for all sorts of not simply weight related health reasons. Try and do exercise at the end of a 500 calorie day and the things you may experience include: dizziness, nausea, light-headedness, stopping for a little sit down, hating the universe, weeping and, ultimately, abandoning both fasting and exercise and inhaling a massive cake, which does feel sort of counter-productive from a diet point of view.
3. You still can’t really eat what you like on the non-fasting days
And there’s the rub frankly. 5:2 gets bigged up with the alluring idea that you can eat whatever you like on the other 5 days, but that’s not true. Dropping to 500 calories for two days a week basically gives a woman a 3000 calorie deficit over the week; eat 600 more than you should on the other days and you’ve wiped that out. So actually 5:2 is a diet with 2 days of evil fasting and 5 days of eating sensibly, and frankly if I had the eating sensibly thing down I wouldn’t need to lose 5 stone, would I?
4. You have to be really good at forward planning
5:2 might work quite well if you have a very strong routine and fixed schedule in your week. I don’t, so I have to sit down at the start of each week and work out when my fast days will be. Once I’ve ruled out days with exercise in them (see earlier references to dizziness and cake) and days with socialising in them and days with big dayjob stints of travelling and being on my feet, and then added in the complication that the two days can’t be consecutive, I rapidly found I was struggling to find options. That was made worse by…
5. It’s not great if you have other health problems
I suffer from IBS which means that every now and then I have phases where my stomach will really only tolerate beige food – pasta, bread etc – which tends to be dull and relatively high calorie. The problem is that those phases arrive quite unpredictably and if one crops up on what you’d intended to be a fast day, then that’s the whole week out of the window from a diet perspective.
So there you go. 5:2 is not the diet for me. It might work for you if you have quite a regular routine and can see where fast days would fit into your week, and if you’re ok already at eating in moderation. I’m not and so for me 5:2 gets Null Points on my dieting score sheet.
The next phase of the challenge is good old fashioned calorie counting, only it’s not that old fashioned, because like all modern endeavours there’s an app for that these days. I’ll update on how that goes next month.