Kick the habit with fun, free, friendly support to be a new smoke free you xx

Author Topic: KK' 5:2 diet plan and target  (Read 119831 times)

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
KK' 5:2 diet plan and target
« on: March 29, 2015, 12:28:31 pm »
Ok, as some of you know me and Mrs KK have been on the 5:2 for just over two years now with what can be described as good to excellent results.

We tend to lose more weight during the summer, due to increased activity and put a little on over the winter months due to inactivity and Xmas, this is quite normal unless you are very strict, which we are not over the winter months but as the summer approaches and we have to bare all on the beaches, we toughen up.

First thing to do is a weigh in. I currently weigh 12 st 6 lb
Second thing to do is find what your ideal weight should be. (according to the NHS guidelines) Mind (top end)should be 11st 11lbs
Thirdly, set a target over a period of time, small targets are better than one big one.
Fourth thing to do is select two fast days and one weigh in day, my fast days are Mondays and Wednesdays and a Sunday weigh in day

As I have been doing the 5:2 for some time now and do not have too much weight to loose so I am looking at a 3 month target date to achieve a weight lose of 9 lbs.

So, over April, May and June I have 9 lbs to lose which is equal to 3/4 of a lb per week, ok I will call it 1 lb per week, which is more than do-able and will allow for the odd hic-up.

To be honest, if you set yourself a target of 1lb per week, you should achieve it without too many problems, my average when I first started it was 1 1/2 lbs per week.

If you want to join me, your more than welcome and I will help as much as I can.

I will post each Sunday with my results.

For the girls, you may not wish to state what your current weight is, so just put down what you would like to lose over the 12 weeks and how much you have lost each week.


KK ;)

 
Manners maketh man, not the way he spells it
 

Doodlebug

  • Full Member
  • ***
  • Posts: 156
  • Thanked: 22 times
Re: KK' 5:2 diet plan and target
« Reply #1 on: March 29, 2015, 02:37:49 pm »
I'm going to give this a go. May need to zip my mouth shut  :-X
Quit cold turkey 1/1/2014.
 

Skiddaw

  • Hero Member
  • *****
  • Posts: 6070
  • Thanked: 2493 times
  • Quit bagger
Re: KK' 5:2 diet plan and target
« Reply #2 on: March 29, 2015, 04:50:43 pm »
Nice one KK  :D

I'm aiming to keep stable rather than lose any more but I shall certainly keep tabs on your thread. I don't exactly do the 5:2 but a variation on it (I allow myself to eat & drink more or less what I want on Fri & Sat, relax a little on Thurs. and am really strict Sun-Wed). Actually, if I can lose a few pounds (perhaps 4-5) between now and when we go on holiday in late May I shall be happy as I always put on a bit when we're away despite all the hill-walking. Too much indulgence I fear... :-[
Finally saw sense on 8/12/13

So many mountains, so little time...
 

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
Re: KK' 5:2 diet plan and target
« Reply #3 on: March 29, 2015, 07:48:25 pm »
I'm going to give this a go. May need to zip my mouth shut  :-X

Good for you, just plan what you are going to eat on your fast days and you don't have to worry about the other 5 days.

If you do it properly and I'm sure you will, you will probably lose a couple of pounds a week in the first two weeks or so, it will vary from week to week, but if your target is 12lbs in 12 weeks, I'm sure you will succeed.

The fast days will hurt a little, but not as much as giving up smoking.


KK ;)
Manners maketh man, not the way he spells it
 

tea

  • Administrator
  • Hero Member
  • *****
  • Posts: 6797
  • Thanked: 2963 times
Re: KK' 5:2 diet plan and target
« Reply #4 on: March 29, 2015, 11:11:51 pm »
We love this 5:2 recipe:

I tried the Goan Aubergine Curry from that Daily Mail 5:2 recipes article (http://www.dailymail.co.uk/health/article-2897962/Doctor-created-plan-answers-common-questions-it.html) and we all really liked it. Ideal for my bloke, but we did add extra chilli, chopped spring onions (scallions) and some fresh coriander which was not in the recipe. I'll definitely be doing this again - maybe with mushrooms.

Goan aubergine curry
173 calories per portion (250 with basmati rice).

Serves 2.


1 tsp cumin seeds, dry-fried and ground
2 tsp coriander seeds, dry-fried and ground
½ tsp cayenne pepper
½ tsp ground turmeric
1 green chilli, deseeded and finely sliced
2 garlic cloves, crushed
3cm fresh root ginger, grated
200ml water
300ml half-fat coconut milk
1 tbsp tamarind paste
1 large aubergine, cut lengthways into 5mm slices
Salt and pepper


Place ground roasted cumin and coriander seeds in large saucepan along with cayenne, turmeric, chilli, garlic and ginger and add the water. Bring to simmer, then add coconut milk and tamarind paste. Cook on a low heat, stirring occasionally, until the sauce has thickened slightly (around ten minutes).
Heat grill to medium-high. Place aubergine slices on foil-lined baking tray and brush with a little curried sauce. Grill until soft and cooked through, turning once and brushing the other side with sauce (around ten to 15 minutes in total). Arrange aubergine in serving dish and spoon over rest of the hot curry sauce.

Serve with 50g (1.7oz) brown basmati rice per person.

12.9.2014  (I forget sometimes)
 

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
Re: KK' 5:2 diet plan and target
« Reply #5 on: April 05, 2015, 09:24:28 am »
KK's weigh in day.

Last week I was 12st 6lb

This week I am  12st 5lb

Was hoping for a little more but a 1lb to 1 1/2 lb is the norm and slow is good if you want to keep it off.

KK ;)
Manners maketh man, not the way he spells it
 

Skiddaw

  • Hero Member
  • *****
  • Posts: 6070
  • Thanked: 2493 times
  • Quit bagger
Re: KK' 5:2 diet plan and target
« Reply #6 on: April 05, 2015, 10:12:27 am »
Well done KK!  :D
Finally saw sense on 8/12/13

So many mountains, so little time...
 

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
Re: KK' 5:2 diet plan and target
« Reply #7 on: April 11, 2015, 07:18:47 pm »
Tomorrow is weigh in day(Sunday) and I,m hoping for at least another lb lost.

KK ;)
Manners maketh man, not the way he spells it
 

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
Re: KK' 5:2 diet plan and target
« Reply #8 on: April 12, 2015, 09:25:33 am »
KK's weigh in day.

Last week I was 12st 5lb

This week I am  12st 3lb  :)

A 2lb lose is somewhat better than I expected, but I have learnt over the years that the weight lose is very rarely even week on week.


KK ;)
Manners maketh man, not the way he spells it
 

Skiddaw

  • Hero Member
  • *****
  • Posts: 6070
  • Thanked: 2493 times
  • Quit bagger
Re: KK' 5:2 diet plan and target
« Reply #9 on: April 12, 2015, 09:40:09 am »
Well Done That Man!  ;D

I didn't dare weigh myself this week (Easter food/drink rampage) but will do next week (my weigh day is Thursday) so better be good from here onwards.... :-[
Finally saw sense on 8/12/13

So many mountains, so little time...
 

tea

  • Administrator
  • Hero Member
  • *****
  • Posts: 6797
  • Thanked: 2963 times
Re: KK' 5:2 diet plan and target
« Reply #10 on: April 12, 2015, 12:31:22 pm »
Well done KK.  ;D 2lb is a nice healthy loss.
12.9.2014  (I forget sometimes)
 

KitKat

  • Administrator
  • Hero Member
  • *****
  • Posts: 5060
  • Thanked: 2570 times
Re: KK' 5:2 diet plan and target
« Reply #11 on: April 12, 2015, 07:12:12 pm »
I will soon have my racing snake figure back, just in time for the summer season of fun and frolics ;D


KK ;)
Manners maketh man, not the way he spells it
 

Kat73

  • Administrator
  • Hero Member
  • *****
  • Posts: 3581
  • Thanked: 1418 times
KK' 5:2 diet plan and target
« Reply #12 on: April 12, 2015, 09:50:54 pm »
Well done that man, cracking result! :D
Smoker for 20+ years with a 3 year quit in the middle
Used Champix 16/01/13 to 12/02/13
Last cigarette 8pm 28/01/13
 

tea

  • Administrator
  • Hero Member
  • *****
  • Posts: 6797
  • Thanked: 2963 times
Re: KK' 5:2 diet plan and target
« Reply #13 on: April 12, 2015, 10:46:55 pm »
What's a 'racing snake'?
12.9.2014  (I forget sometimes)
 

Debbie

  • Hero Member
  • *****
  • Posts: 1642
  • Thanked: 652 times
Re: KK' 5:2 diet plan and target
« Reply #14 on: April 13, 2015, 07:49:08 am »
Well done honey, is your body like a temple, I would worship you hee hee. You need to post what you eat thats under 500 calories a day. Thats the bit I would struggle with xx