Podcast 7: an inspiring true story plus weighing-in!

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We interview inspiring 5:2 dieter Pippa Cotton, who not only lost 4 stone/25kg but also discovered a new passion for fitness thanks to a ?5 DVD 每 and she's glowing proof 5:2 works.

She chats to Kate Harrison about her story, her new eating habits, and going from being too unhealthy to exercise, to being active every single day.Kate also shares the latest installment from her diary, and chats through one of the hottest topics in the 5:2 Facebook group - when, and how often, to weigh yourself. And she shares her original diet diary from 2012.

Don't forget you can also subscribe on iTunes - and download free samples from Kate's books on Amazon.

Links from the podcast:The Jillian Michaels DVD Pippa talks about costs ?5 and is also available completely free to watch on YouTube (though with some annoying ads!). I*ve tried it and I have to say my knees didn*t like it much, but it*s worked for many of our 5:2 group members.

Pippa*s walking group in Buckinghamshire is here or find a walking group near you in the UK here or Australia here.

Important Note: This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.

Podcast 6: your flexible 5:2 diet & how it fits your life

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Episode 6 is all about how fantastically flexible 5:2 is: how to enjoy family life, holidays and special occasions 每 and still stay a healthy weightIntermittent fasting allows you to enjoy celebrations, family occasions and holidays without guilt, and this podcast offers lots of hints and tips for managing holidays, celebrations, and family meal times. We also discuss whether to talk to family members about fasting. Plus Kate reads another extract from the diary she kept when she embarked on 5:2 每 and raves about the power of beetroot. And she shares her thoughts on the diets discussed in the BBC mini-series, What*s the right diet for you? screened in January 2015.

Listen via the site - or subscribe to the whole series on iTunes. 

Show Notes, Podcast 6:

 5:2 Know-How: Holidays and Celebrations

  • Fast when you*re actually travelling so you can eat when you arrive. Aeroplane meals are rarely noted for their taste, so why not fast on the plane, bus or train, and then when you get to your destination, you*re ready to try the local dishes.

  • Eat less before and after your holiday. I switched to 4:3 sometimes for the week before and after a holiday, so that I don*t feel bad about not sticking to 5:2 while I*m away.

  • Self-catering holidays can be the best way to try the regional cuisine and shop like a local. Plus you don*t feel obliged to eat the hotel buffet meals just because you*ve already paid for them.

  • Make a new routine. It*s the lack of routine on holiday that can knock you off course, so decide what suits: maybe miss breakfast or lunch, but then don*t worry about what you eat at your other meals. And if you fancy that ice cream, or pastry, then why not? You*re on holiday!

  • Don*t weigh yourself immediately after a holiday 每 why make yourself feel bad? I know I usually put on a little weight but with 5:2 it*ll be gone again soon.

  • Hotel or conference buffets are dangerous. Research shows that we generally choose far more than we*d ever eat normally. Focus on salads and soups, eat slowly, and if you do want variety, choose very small portions of each dish.

So family celebrations and holidays don*t have to be difficult # but what about every day life?

 5:2 Know-How: Family Eating

  • If you*re all eating together, many of the meals in The Ultimate 5:2 Diet Book and The 5:2 Good Food Kitchen will appeal to other family members too. You can easily add a few potatoes to meat or fish dishes, or rice and other side dishes to curries. By doing this, your family probably won*t even notice you*re not eating as much as them.

  • If you*re worried about being tempted when you prepare something different for the rest of the family, schedule the dishes that they love and you hate for your Fast Days 每 that way there*s no danger of their leftovers knocking you off track!

  • You may find that the easiest option is to simply &save* all your calories for your evening meal together, so you can often stick to exactly what they*re having.

To Tell or Not To Tell

We all want to set our children a good example and instill sensible attitudes to eating and food, so you may be concerned about how to explain Fast Days, especially as 5:2 is a relatively new idea. No approach is right for everyone: some of our forum members are very happy telling their older children all about the diet, while others prefer to avoid the subject, by maybe saying that they*ve already eaten.The choice of language can help; one mum calls Fast Days her &cleansing* days and the Feast Days her &nourishing* days. You can also use 5:2 as a chance to discuss healthier food choices 每 and the fact that treats are part of a balanced diet. I believe that this plan will help you balance your approach to eating and control your appetite 每 and that your improved attitude towards food will set a great example to children.One of the easiest ways to handle adults 每 partners or grown-up children 每 is to recruit them to &the cause* too. Once they see the difference in your weight or wellbeing, it should be pretty easy to convert them.

What's the right diet for you? A Horizon Special

As I explain in the podcast, there are pros and cons to the simpler 5:2 approach versus the more complex approach in the new Horizon Special. Try out the quiz by all means but trust your own instincts too!


Important Note: This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.

Podcast 5: How to eat well on non-fast days

Podcast Episode 5 is all about the other five days in 5:2: how to enjoy your food when you*re not fasting, including treats, without undoing the hard work of a fasting day...

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Can you eat normally when you*re not fasting on 5:2 每 and should you calorie count, or try to keep to a limit? In this episode, Kate talks about how to adjust your eating to a healthy, balanced diet where treats are allowed and nothing is banned. She demystifies BMR, TDEE and WOE 每 and reads out her diary entry from her first post-fasting Friday# and reflects on what she*s learned since 2012. Listen/download above- or subscribe on iTunes

Podcast 5  Notes

In this episode, I'm talking about eating normally and what that means. One of the things I*ve discovered since starting this lifestyle is that I did eat much more than I realised or needed. One way to get an idea of what our requirements may be in calories is using a simple calculation, as seen on the calculator page.

It'll help you work out your BMR: which is the minimal calories your body needs to tick over - keep the basic functions going - without losing or gaining weight. This then helps you calculate your...TDEE which is more relevant as it factors in how active you are, and helps you see how many calories you'd need each day to maintain your current weight (remember it's the Fast Days which help you create the calorie deficit/gap you need to lose weight).

Knowing this figure can be helpful - I have mine in the back of my mind, but am not a slave to it at all: you can calculate this easily via our Calculator!

The important thing to remember is that you don't have to calorie count on normal days unless you want to: we want to reach a point where we listen to our body and know when we're full up. Some days we will naturally want to eat less than our TDEE, other days more. For me, the view of what a &portion* of food was, had become skewed and that*s one of the reasons many of us have suffered weight problems. So, although you can eat all the things you love on your normal days, there*s clearly a sensible balance.

This diet will probably re-educate you by stealth. You*ll become fuller sooner, and you*ll enjoy your favourite foods but perhaps not in the same quantities.  It won*t happen overnight but most of us who*re doing this long-term have noticed the effect. It*s almost like a reset button on an electronic appliance that*s gone haywire 每 fasting has made me work properly again, still enjoying food, but eating what I need and no more.

The work done by Krista Varady at the University of Illinois compared alternate day fasters who ate a low-fat diet on their non-fasting day, with those who ate a &normal* high-fat diet when they weren*t fasting. Surprisingly 每 and happily 每 the reduction in weight and cholesterol was as good, if not better, in those participants who were encouraged to eat all their favourite dishes, including the occasional pizza and or burger.&Rebound* eating or over-compensation simply didn*t happen on the non-fasting days. Obviously with 5:2 you have fewer 'fast days' than with the Illinois research, but many of our forum and group members have seem similar results: little or no over-eating to compensate, a greater awareness of appetite and fullness, and a more balanced approach to food.

WOE/WOL: simply means Way of Eating or Way of Life - an alternative way to talk about the intermittent fasting approach if the word 'diet' makes you feel unsettled.

Some non-fast day tips:

  • Focus on positive goals e.g. eating five or seven portions of vegetables, or a rainbow of natural produce.

  • Be calorie-aware NOT calorie obsessed. Eat treats if you really fancy them, but do it mindfully and slowly, really savouring the tastes.

  • There's no need to ban carbohydrates like white bread or pasta, but if you find they make you crave more, try shifting the balance so you have more sauce, less pasta, or fewer potatoes and more green vegetables/protein.


Important Note:This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.  

Podcast 4: What to eat on a Fast Day, a menu of food ideas

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Podcast 4 offers a delicious menu of food ideas, plus guidance on mini meals and convenience foods vs. homemade.

Are you confused about what to eat on Fast Days 每 whether to avoid carbs, buy ready-made or cook from scratch? Kate talks about the heroes and villains of fast day food; shares the idea of mini & doll*s house meals*; weighs up the pros and cons of home-made versus ready. Plus she runs through some delicious menus, answers three listener questions about breakfast, balance and evening snacking, and reveals  the cult of the cauliflower#If you'd rather listen on the go, don't forget you can easily subscribe on iTunes and listen via your iPhone or smartphone.

Podcast 4 Notes 

To see me make my favourite mushroom stroganoff, watch the video.

Important Note:This podcast is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.For more food ideas, see the food section of this site, or look at my two recipe books, The 5:2 Good Food Kitchen and The Ultimate 5:2 Recipe Book.If you're looking for an instant and low-cal idea, this recipe for mushroom stroganoff is a real Fast Day favourite!

Podcast 3: Your Fast Day Survival Kit

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Episode 3: Your Fast Day Survival Kit is now available!Are you trying  through your first fast day, or do you need a boost on your fasting journey? This episode will get you through 每 thanks to Kate's top 5 tips, a list of reasons why this approach works so well, plus the honest diary of her own first fast day.

PS: if you're more of a visual person, this YouTube video covers the same topic!

As she celebrates her 150th Fast Day, Kate Harrison gives her Top 5 Tips for your first Fast Days... one to watch if you're starting 5:2 or intermittent fast...

Podcast notes:

Kate*s top 5 fast day tips:

Remember, there are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.But if you have the all clear to fast,  here are my 5 top tips#

Fast Day Tip 1: Make a Plan

Work out what you*re going to eat on your fast day 每 and stick to it. Soups and salads are a great way to start, whether you make them yourself or buy ready-made.  Also decide when to eat 每 many people find it helpful to postpone eating as late as possible in the day.Emergency snack 每 dinner time.

Fast Day Tip 2: Drinking helps!

So long as the drinks are alcohol and calorie free! They*re a great distraction from any hunger pangs. I love strong black coffee 每 or try herb teas. If you like milk, make sure you count the calories. I also have a big bottle of fizzy water to hand, though everything in meditation.

Fast Day Tip 3: Distract yourself!

Most of us have forgotten how it feels to be a bit hungry, so it feels unsettling. The best way to deal with it is to keep busy. Fast at work - Or at home, take a short walk, phone a friend,  or save up boring jobs like sewing on buttons. I promise you the hunger pangs will pass.Fast Day Tip 4: Join the clubJoining a 5:2 group online is a great source of support. The one I set up with a few friends now has over 35,000 members and there*s always someone there to cheer you on or inspire you with their story.  Join in for free.

Fast Day Tip 5: Remember - tomorrow you can eat what you want#

Thus kept me going 每 knowing that, unlike every other diet I*d ever tried, with 5:2 I could eat normally the next day. You might worry it may make you binge, but most of us find that the next day, we*re savouring our food too much to overeat. And when nothing is forbidden, the cravings disappear.

Side-effects:

Some of the physical effects you may feel during your first fasts include:

  • Headaches These are common with most dietary changes due to dehydration and/or changes to blood sugar. These should settle over time, but drinking plenty of water 每 or taking your usual painkiller will help.

  • Feeling cold This is common in winter, partly because you aren*t generating heat through digesting food. Try hot drinks and wear extra socks!

  • Irritability You may feel grumpy at first and that*s the lack of blood sugar again. Try to build in another non-food treat to look forward to: a long hot bath, a hand massage, your favourite TV show.

  • Digestive changes You may experience digestive changes as you*re not eating as much. This means you may not need to open your bowels, or you may find that the next day your digestion is slower (or faster) than normal. Most people find that their digestion settles.

If you are feeling really unwell/faint, then have a nutritious snack on standby on those first days, like a handful of nuts/trail mix or a high-protein cereal bar, and take medical advice before trying a second fast.

Motivation and inspiration

Everyone who succeeds with intermittent fasting says the same thing: it feels so different to other diets. I think this is because:

  • 5:2 doesn*t ban any foods, or food types, which means we*re much less likely to get cravings.

  • It*s flexible and empowers you to make our own decisions about when and what to eat.

  • The Fast Days re-educate us about our appetite, the energy in foods and making healthy choices.

  • Commercial interests do not lead 5:2. There are no supplements, paid-for services or branded foods.

  • There*s endless support and help available online.

  • Plus fasting in itself can help the body heal.

Don*t forget, for much more information, sample or buy the books which have inspiring stories, practical tips, lots of background information - and delicious recipes.   

Podcast 2: Planning your fast

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In the 5:2 diet book podcast 2#

Learn the 5 things you MUST do before  your first fast day 每 and hear tips from successful faster Kate Harrison plus instalment 2 of her very honest 5:2 Diet diary as she decides when to fast and how much to eat# the podcast is full of information on setting a goal, deciding how frequently to fast, charting your progress and choosing the perfect day to try the approach for the first time.

 Podcast 2  Notes

Setting your weight loss goals

In the podcast, I talk about setting goals and using BMI (Body Mass Intake) and your waist/height ratio to work out what a healthy weight/size might be for you. You can calculate your BMI on this page of our site (along with your BMR and TDEE, see below).

The waist/height ratio is even simpler: the bigger you around the waist/belly, the higher the likelihood that you*ve accumulated &visceral* fat around the vital organs, which is a risk factor for heart disease and Type 2 diabetes. &Pear-shaped* people with larger hips and thighs tend to be at lower risk than the &apple-shaped* who store more fat around the belly.You*re at greater risk if your waist (measured round your natural waist or mid-way between the bottom of your ribcage and your hipbone) is more than half of your height.

For example, I am 64 inches tall, so my waist measurement should stay under 32 inches. As an indicator, here*s how mine has changed over time: 

  • August 2012: Waist (32 inches)‾Height (64 inches) = 0.5 (so, borderline)

  • January 2013: Waist (29.5) ‾ Height (64) = 0.46

  • December 2014: Waist (27.5) ‾ Height (64) = 0.43

Deciding your Fast Day Limits/Calculating Your Calorie Needs:

Your BMR (Basal Metabolic Rate) and your TDEE (Total Daily Energy Expenditure)  will help you understand what calories your body needs on a normal day to function without putting on, or losing, weight. See the calculator page for much more information. 

Planning your meals: Try one of my recipe books, packed with recipes, case studies and advice!

Finding support:

The 5:2 Facebook group is free to join and great for advice and support - join us!

Don't forget, too, that the podcast and website is for information only and is not intended as medical advice, or as a substitute for medical advice, diagnosis or treatment. There are some people who shouldn*t follow this diet: children and teenagers, and pregnant or breast-feeding women. If you take medication have a pre-existing medical condition, including Type 2 diabetes, you should talk to your doctor before making any dietary changes. In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor or specialist.Finally, never disregard professional medical advice or delay medical treatment because of something you have read here or heard on the podcast!   

5 2 Diet Podcast Episode 1 online now!

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I'm very excited to announce the first 5:2 Diet Podcast - it's 20 minutes long and shares my story and answers all the basic questions about 5:2 - what it is, how it works, why it's so successful. You can listen from the website, or right-click to download the podcast and listen at your leisure! It's also available via iTunes where you can subscribe so new episodes are downloaded automatically.

Podcast 1: what is 5:2, and what's in it for me?

In this first podcast, Kate introduces 5:2 每 what it is, why it*s so easy to get started, what it can do for you. Plus Kate reads from her 5:2 Diary, started in 2012 when she weighed 31 pounds more than she does today!

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