The 5:2 Diet – one year on

The following post is brought to you by the lovely Becca who has written posts for us previously. You can check out her blog here: Friendly Film Fan and I'm sure she would be happy to chat about the 5:2 plan over on twitter.

Almost a year ago I sent in a post about this ‘revolutionary’ diet that I had pretty much fallen in love with after just two weeks. It has now been 48 weeks and I have no plans to ever stop it.

Since I was a teenager I have been unhappy with my weight, looks, hair… if it was superficial I hated it about myself. Previously I had minor success with short term weight loss, soup diets and the like, and I managed a good year of being small with concentrated diet and exercise.

These small successes were in vain however as I possess very little will power. VERY little. I manage six months before I get bored or lazy or hungry.

So when I found out about my friends amazing weight loss, as I talked about in my last post, the 5:2 diet seemed like a good one to at least try. Almost 12 months later I have already beaten my record on both weight loss and sustainability. I even managed to carry on over Christmas…

…Okay so I didn’t manage both days over Christmas but I at least felt the need for one day. Which is why I think I have been converted in my thinking for good; I physically felt the need for a 500 day. Christmas is a time when we excuse over-indulgence with those amazing three words ‘Tis the season’. So when I was nearing a full week passing without my having a 500 day I felt heavier than I ever have done at Christmas time. The day after I had a low calorie day I felt sharper, hungry for normal food, and more keen to get off the sofa and out in the fresh air.

Now I’m not saying this diet isn’t hard. I have days when I give up completely and consume my weight in chocolate. I also do not spend the calories on my five days ‘off’ particularly wisely – if I did I would be able to go down to a 6:1 ratio. Unfortunately my lack of sustainable willpower means I doubt I will be able to do this as I go a bit crazy on the biscuits or bread sometimes.

Back to the positives. Within about six months of this diet I was down to my ideal-ish weight, losing about a stone. This has fluctuated slightly, depending on the amount of alcohol I consume or baking I do, but I have a steady base weight which I am more than happy with.

I have no scientific proof of my blood glucose levels reducing or whether or not I have staved off Alzheimer’s, a couple of the reasons why I wanted to try it in the first place, which is a shame. I hope I am healthier in body and mind physically, I definitely feel it, and it would be an added bonus to the weight loss and confidence boost I have.

All through this I have been calling 5:2 a ‘diet’, but to me it is now normality. My consumer behaviour on my fasting days generally consists of drinking a couple of mugs of tea in the morning, a slim-a-soup mid-afternoon to combat the empty feeling I get, a zero calorie drink if I feel like I need an energy boost, and then a dinner of veggies and protein with some carbs.

This is the pattern I found works best for me. A lot of people split their calories across one big one small meal per day, but I find I get hungry if I eat something solid in the day and then my evening meal is completely unsatisfactory and I go to bed grumpy.

I have also managed to work out filling meals are possible under 400 calories, the key is less carbs more protein. Or couscous. Couscous and roasted veg is my default meal on a 500 day because you can have a lot for relatively few calories.

Sometimes I cheat and have 100/200 calories over my allotted number, but then what is life if we play by the rules 100% of the time? I am in the healthy BMI range and can fit into a size 12 with some room to spare for extra pizza slices on occasion. More than that, I’m happy.

If anyone out there has had the same success as I have, or been on this diet for longer, I would love to hear your thoughts. And if I’ve managed to inspire anyone out there to give this one a go, without using the lighter life version that Gemma has, then good luck and keep in touch!

Say hello to a familiar face... guest post by Lauren.

Hi there – remember me? I can’t believe it’s been 18 months since I was last here!

For those of you who are new to Where Are My Knees, my name is Lauren and I was a member of the team for a few months back in 2012/2013. Unfortunately due to other commitments I wasn’t able to stick around longer, but I had some great experiences while part of the team and I was thrilled when Gemma got in touch to ask me if I wanted to do a guest post for the girls.

My story is one most people will have heard in some form or another – I lost 100lbs on Weight Watchers over the course of two and a half years while I was at university. After graduating and starting full time work the weight started to creep back on slowly…a year after I graduated I fell in love with a wonderful man and suddenly the weight wasn’t creeping on so much as piling on – a result of too many meals out and too many nights on the sofa with ice cream and sweets!

At my heaviest, I weighed 19st 11.5lbs – a number that will be ingrained in my memory for the rest of my life. At my lightest, I weighed 12st 9.5lbs. I was within the healthy weight bracket for my height (5’11) but still around 7-10lbs heavier than I wanted to be. As of this April, when I re-joined Weight Watchers and really re-committed myself to losing the weight again, I weighed 16st 5lbs. At first I was mortified that I had allowed myself to regain so much of the weight that I worked so hard to lose, but I’ve come to accept that this is just one stage in my journey. The truth is I will struggle with my weight for the rest of my life, and that is just something that I’m going to have to accept and learn to live with. What matters is that I re-dedicated myself to losing weight and living healthily, and in the last 14 weeks I’ve lost just over 15lbs. Not a miraculous weight loss by any stretch of the imagination, but it’s been consistent and I’m actually enjoying being back on track.

So, what changed? Well first of all I’m very lucky to have the support of my wonderful boyfriend. We recently made the decision to move in together, and we’re currently living in his lovely little house in a small town in Lincolnshire. It’s a far cry from the hustle and bustle of the busy commuter town in Essex I grew up in, but I’m loving being surrounded by gorgeous countryside and will soon be starting a brand new job about two miles from our home. Moving in with my boyfriend and out of the family home has had a huge impact on my weight loss because I have been able to take control of what food is in the house. Living with my mum, stepdad and brother was always problematic for me weight loss wise. Not only were the cupboards full of sweets, crisps and chocolate but my mum is an excellent cook and is not a fan of weighing or measuring – so while I knew that my meals were made from lovely fresh ingredients I never had any idea of how much was on my plate. Since moving in with Pete I have almost completely taken over shopping and cooking (even though he’s a better cook than I am!) and having this control has really helped keep me on track.

Probably the most important thing that happened was that I was finally honest with myself about how I felt about my body. Because I’m tall I can get away with carrying more weight, and even at just over 16st I was only wearing a size 16. I spent a long time trying to convince myself that my weight didn’t matter and I was happy with how I looked. I have a boyfriend that loves me no matter what size jeans I’m wearing, and it wasn’t like I’d regained all the weight after all…maybe this was just the size I was meant to be. I was wrong though, and I had to realise that and break the cycle of denial before I could really get re-focussed on losing weight. If I hadn’t, I have no doubt that I would have ended up back where I started in 2010.

As I said previously, mine is a story that most people will be familiar with. Almost everybody knows somebody who lost a significant amount of weight and then re-gained some or all of it. Gemma herself has spoken about her struggles with maintaining her weight loss and there are plenty more people out there in the same boat. If you’ve found yourself in this position, or even if you’re new to the weight loss game, I would advise you to above all else be honest with yourself. I spent two years pre-Weight Watchers telling myself that I didn’t care about being the fat friend, but it was a lie. It sounds shallow, but I was at my happiest in myself when I was at my slimmest. I was brimming with confidence, I smiled more, I laughed freely, I made friends easily. Over the past couple of years as the weight has crept back on I’ve found myself making excuses not to go out, shying away from the colourful and fun fashions I used to love, and generally withdrawing more and more. Being honest with myself about what the weight was doing to my happiness was the best thing I could have done, and I’m now looking forward to shedding even more pounds and re-embracing the slim, happy, confident girl I was a couple of years ago.

If you’d like to keep up with my weight loss journey and see a little more of what I’m up to now I’m living in the Lincs countryside then please stop by my new blog Life In Lincs, or say hello on Twitter or Instagram. I’d love to hear from you :)

Pork and Egg Burgers

This post is brought to you by the very lovely Leanne who blogs over at A Slice of my Life, make sure you pop over to check out all her lovely posts about homeware, make up and all the lovely food she eats on the SW plan.

I occasionally follow Slimming World (I've fallen a little off the wagon and am desperately trying to get back on board), one of the things that I love about the SW plan is the freedom that comes with it, most food is possible provided that you cook it in the right way. Burgers and chips on a diet, no problem!

These pork and egg burgers are my latest pride and joy. They are Syn free on the extra easy plan, super easy to make and very aesthetically pleasing, oh and they taste pretty good too! 

You will need : Extra lean pork mince, one egg per burger, fry light and seasoning. I haven't added an amount for the pork as this really is a simple, flexible recipe - you can make them as big or small as you like, I personally tend to make these when I have a little leftover pork mince.

Add salt and any other required seasoning to your pork mince (I just use salt & pepper, hubby throws in every single spice/herb going!) and roll into doughnut shaped rings. 

Carefully transfer the pork 'doughnuts' into a pan sprayed with Fry Light and crack an egg into the centre of each one. Your egg may or may not leak out of the bottom, this really doesn't matter as the majority will stay in the centre.

The cooking time is dependant on the amount of mince that you use, mine take around 10 minutes on each side but I do tend to overcook meat. 

When the bottom half has browned nicely transfer the pan to the grill to cook the top half of the burgers on a medium heat. You can flip the burgers and continue to cook in the pan if you so wish, however I personally find that this ruins how the egg looks.

Sprinkle on some chives to make them look really awesome! 

If anyone is wondering, this is how they look underneath.

Serve with Slimming World style chips and a salad for a delicious, Syn free meal.

How to Make the Perfect Green Smoothie

Green smoothies have almost become the height of fashion in the celebrity world – every health conscious star has been spotted carrying one.  Before the green smoothie craze, many in the healthy living blogger world have been drinking this green liquid goodness for years.  I for one love my green smoothies, but it was a struggle at first.  Initially blending up spinach and kale into a drink didn’t really appeal, but now my confidence has grown and I think that I have got the perfect green smoothie down to a T.

So why are green smoothies considered to be so good for our health?

Smoothies have been on the tips of the tongues of many nutritionists for years, advocating them as a healthy snack or breakfast.  They are usually made up of fruit with yoghurt or milk, or just a basic protein smoothie.  Green smoothies however take it one step further and are packed with green earthy vegetables, meaning that they are bursting with a multitude of vitamin and minerals for your body.

Some of the health benefits include:

•  Increased intake of fruit and vegetables 
• A boost of antioxidants
• Improved energy levels
• High in fibre
• Easier digestion
• Fast absorption of nutrients
• Clear skin
• Improved well being
• Balances the bodies pH levels
• Detoxifies the body
• Contains a high level of chlorophyll

Since all of the contents of the smoothie are blended, the cells of the plants are broken down which makes it easier for the digestive system to process.  Also, there is an enhanced assimilation of vitamins and minerals.  Blending up the vegetables and fruit allows the body to absorb the nutrients a lot faster if you were to chew them.  The high levels of chlorophyll in the green smoothies help to boost your immune response.

When making your perfect green smoothie there are just a few things to think about, mainly how are you going to make it super delicious.  Here are some of my own tips and things to consider that help me make my green smoothies magical:

Liquids to blend with

Most smoothies always consist of a base and this may be unsweetened almond milk (or a milk of your choice), coconut water, or just plain water will do.  Adding a liquid will ensure that all of your ingredients are well combined and smooth in your…erm smoothie.

Choosing my greens

Dark earthy greens are best in green smoothies as they are packed full of nutrients and vitamins.  I tend to stick to spinach and kale as they are easily blended, but cavolo nero, chard and beet greens would also work well.

Adding my favourite fruits

Fruits add a natural sweetness to green smoothies and there are really no limits.  I love to add pineapple, banana, mango, peaches, apples and frozen berries to mine – the choice is yours!

Making your smoothie super

Adding powdered superfoods, nut butters or protein powders to your smoothie increases their nutritional value immensely.  Ingredients such as maca powder, camu camu berry powder, spirulina or lucuma powder are full of added health benefits in their own right.  The addition of protein powder makes the smoothie more satisfying and perfect for a healthy breakfast. 

Sweeten it up

If you have a bit of a sweet tooth you can add sweeteners to your smoothie such as honey, agave nectar, coconut sugar and maple syrup.

So there you have it, my guide to making the perfect green smoothie.  Don’t be scared by the fact they are green.  There are so many different varieties and possibilities that you can create.  To start off with perhaps try a simple spinach, banana, peanut butter and almond milk smoothie.  If you follow these simple tips you will be dusting off your blenders in no time!

This post was written by Jemma Andrew-Adiamah, author of the UK healthy living and lifestyle blog Celery and Cupcakes.  You can follow Jemma via her Facebook and Twitter feeds.

Guest post - The Fast Diet: a two week convert

The following post is brought to you by the lovely Becca who has written posts for us previously. You can check out her blog here: Friendly Film Fan and I'm sure she would be happy to chat about the 5:2 plan over on twitter.

We’ve all done it, reduced our calories so low for a few days to shed a couple of extra pounds, put our bodies into starvation mode and then proceed to gain back those lost pounds plus more when we finally, finally, let ourselves eat carbs again.

I am guilty of this. I am also guilty of ‘being good’ and reducing my chocolate intake, only letting myself have alcohol or sweets once a week, going on soup diets and trying to simply exercise the weight away.

Needless to say I have failed at all of this (having no long-term will power) and I have never found the idea of going to a class appealing, despite it being one of the most successful and sustainable methods. The weight I need to lose is that pesky ‘last ten pounds’ that won’t shift no matter what, I needed something different that I could stick to forever – and I hope I have found it in the Fast Diet.

Now I am not writing this post having been on the Fast Diet for weeks or months and am now the svelte figure I always dreamed of being. No. I am two weeks into this thing and I already love it.

I know many people on this diet (also known as the 5:2 Diet or Intermittent Fasting), but thought it impractical and bad for you to spend two days a week severely lacking in calories. Then one of my best friends revealed she had been doing this intermittent fasting since the new year began and had lost over a stone, was feeling healthier and happier than before and found it, the most important word in the dieting dictionary, EASY.

Two weeks in and I have to agree. For those who don’t know the philosophy behind the Fast Diet I highly recommend reading the book by Dr Michael Mosley and Mimi Spencer or watching the Horizon film that Mosely made in 2012 called Eat, Fast and Live Longer. I have to say the science really convinced me.

It is based on the principal that humans are designed to fast – we would hunt our prey, gorge then go for weeks without eating again. Today we are so used to having three square meals a day and grazing in-between that when we skip a meal our brains panic. What? No food? We must be dying!

No, you’re not dying. You’re okay.

This diet does not advocate skipping whole days of food. What happens instead is you have a quarter of the calories you normally require (500 for women, 600 for men) split however you want on two, non-consecutive days a week. I have been experimenting with my allowance and had a sandwich for lunch and noodles for dinner the first day, a protein filled late breakfast with nothing else to eat (but lots of tea, Pepsi max and water) the second, and breakfast biscuits for lunch with a small amount of curry and rice for tea on my third.

I have found a Monday/Thursday routine is best because then I get at least two days between each ‘fast’ where I do not count any calories. Plus I don’t start work until 1pm on a Monday and it is quite easy to work through my late break (gaining some time off in lieu in the process).

The first day was pretty hellish for me, because all you can think about is food when you are restricting it. Plus I wasn’t exactly prepared food-wise, so my biggest piece of advice is to stock up on veg/salad so you can gorge yourself on something.

The second day was much better, and the third was almost easy.

The key thing I am loving about this change of eating habits is if I really want some chocolate (or other ‘bad’ thing) I can have it. It might be a day later than my craving but still, it’s not true denial if you can have it at some point. The Full Fat version. An entire tub of Ben and Jerry’s if I so desire.

I mentioned earlier that the science convinced me to pursue this diet (along with my friend’s fantastic results). By consuming low calories on intermittent days I effectively put my body into ‘repair mode’, NOT starvation. My body will begin to use the sugars in my blood to produce energy, moving on to the fat once it has burnt through all the sugars. This lowers my blood sugar levels; cutting the risk of getting diabetes. This is particularly nice to know as my Grandfather had type-two diabetes along with a plethora of other illnesses.

There are other long term benefits they believe will come from this type of diet, including cutting the risk of developing Alzheimer’s at a young age (i.e. before 80) and being healthy much longer into old age.

All pretty convincing stuff.

If anyone out there has an interest in this diet do read the book, it does not cost much and will open your eyes to a new way of living. I am looking forward to seeing my body change and my eating habits develop better patterns, with the odd tub of Ben and Jerry’s thrown in.

PS: another added bonus I only just realised this morning – my skin has started to clear up and my chin, normally my worst nightmare, is clear for the first time in years.