What is the 5: 2 diet? What is the 5: 2 diet? Eat what you want five days a week, send your body to starvation mode for two. ![]() The part- time diet that still allows you to eat chocolate cake yet lose weight has hit the headlines and taken off in a big way. The practice of fasting has been around for years, with tests carried out to uncover the potential effects as early as the 1. However, the dawn of 2. The intermittent fast, a weight loss wonder (with some other potential but as yet unproven health benefits) was snapped up by the UK dieting community who, feeling the bulge after Christmas 2. The fasting for weight loss phenomenon was actually set in motion in August 2. BBC broadcast a Horizon episode called 'Eat Fast and Live Longer'. Doctor and journalist Michael Mosley presented the diet du jour as ''genuinely revolutionary'' and as a result, published . Nutritionist Vicki Edgson talks us through this highly effective plan.The recommendations in both books vary slightly, though the general principles of the diet remain the same. The diet. The simplicity of the diet and the fact you can eat pretty much what you like five days a week, are key to its popularity. Dieters are recommended to consume a . Nutritional therapist Kerry Torrens says: The 5: 2 and similar intermittent- fasting diets are said to be easier to follow than traditional calorie restriction, and an advantage is that you do not have to exclude any food groups. Fasting is a simple concept which appears to promote weight loss, although the hunger experienced can be a limiting factor for some. All the headlines for the 5: 2 diet, and similar intermittent- fasting regimes, claim that calorie restriction may be linked with: Improving brain function. Reducing the risk of heart disease, stroke and cancer. Improving cholesterol levels and blood- sugar control, and be anti- ageing thanks to its possible effect on lowering levels of the hormone Insulin- like Growth Factor - 1 (IGF- 1)More evidence is coming to light, regarding the benefits of this type of diet although there is clearly a need for longer term human- based studies. As with all diets, pregnant and breast- feeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme. Furthermore, this sort of diet can be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth and may be at risk of developing unhealthy eating habits. On fasting days some report feeling low in energy, having poor concentration and experiencing headaches and dizziness. The Fast Diet Recipe Book. The Fast Diet ranked #32 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. The 5:2 diet, or fast diet, is a fad diet which stipulates calorie restriction for two days a week and eating an unmoderated amount for the other five days. Mixing the 5:2 diet and a keto (low carb / LCHF) diet. I’ve been experimenting with mixing the 5:2 diet and my keto (low carb / LCHF) diet. Now, I don’t like many. The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time. Maintaining your hydration with water and herbal teas is important because dehydration can be a cause of headaches and tiredness. Include vegetables and protein on fasting days with some carbs in order to help manage and control your appetite. If you do choose to follow the diet, make sure that your non- fast days are packed with nutritious options, including fruit, veg, wholegrains and lean protein such as chicken, fish, turkey and dairy foods. Some participants choose to ease into fasting by first starting to extend the time between their evening meal and the first meal the next day - the gap the advocates of this approach suggest is a minimum of 1. Avoid fasting on two consecutive days - instead break your week up, for example, by fasting on Monday and Thursday - this helps prevent tiredness. When you’re following any low- calorie diet, it’s important to make every calorie work – that means choosing nutrient- dense foods. You are far better opting for lean protein like poultry and vegetables rather than calorie- counted ready meals. The latter may seem like the easiest option, but they are not as satisfying. ![]() ![]() ![]() ![]() ![]() Please note, if you are considering attempting any form of diet please consult your GP first to ensure you can do so without risk to health. You may have read that emerging evidence is suggesting a beneficial role of fasting diets for the control and management of Type 2 diabetes, however, refer to your GP if you have diabetes or have any other long term health condition. More information.. If you're going to give it a go, make sure you include our 5: 2 recipes that are low in calories but high in nutrition. If you want to read more about intermittent fasting for weight loss you can do so at: The 5: 2 diet book. ![]() The fast diet. Weight loss and good health can be achieved by following a healthy, balanced diet. Our nutritionist approved plan helps you find your perfect portion size, guideline daily amounts and nutritionally balanced breakfasts, lunches, dinners and snacks: A balanced diet for women. A balanced diet for men. Want facts and information on other diets? Read more from our health editor and nutritional therapist on other popular weight loss plans: The Atkins diet. The Dukan diet. The Paleo diet. This article was last reviewed on 1 June 2. Kerry Torrens. A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. The Beginner’s Guide to The 5: 2 Diet. Intermittent fasting is an eating pattern that involves regular fasting. The 5: 2 diet, also known as The Fast Diet, is currently the most popular intermittent fasting diet. ![]() How do you do the 5:2 diet? In a six week series, nutritional therapist Vicki Edgson brings you the ultimate guide. It's been a while since a diet craze came along. It was popularized by British doctor and journalist Michael Mosley. It’s called the 5: 2 diet because five days of the week are normal eating days, while the other two restrict calories to 5. This diet is actually more of an eating pattern than a diet. There are no requirements about which foods to eat, but rather when you should eat them. Many people find this way of eating to be easier to stick to than a traditional calorie- restricted diet (1). This article explains everything you need to know about the 5: 2 diet. How to Do the 5: 2 Diet. The 5: 2 diet is actually very simple to explain. For five days a week, you eat normally and don’t have to think about restricting calories. Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 5. 00 calories per day for women, and 6. You can choose whichever two days of the week you prefer, as long as there is at least 1 non- fasting day in between. A common way of planning the week is to fast on Mondays and Thursdays, with 2 or 3 small meals, then eating normally for the rest of the week. It’s important to emphasize that eating “normally” does not mean you can eat literally anything. If you binge on junk food, then you probably won’t lose any weight, and may even gain weight. You should eat the same amount of food as if you hadn’t been fasting at all. Bottom Line: The 5: 2 diet involves eating normally for five days a week, then restricting your calorie intake to 5. Health Benefits of Intermittent Fasting. There are very few studies that test the 5: 2 diet specifically. However, there are plenty of studies on intermittent fasting as a whole, which show impressive health benefits (2, 3). One important benefit is that intermittent fasting seems to be easier to follow than continuous calorie restriction, at least for some people (4, 5). Many studies have shown that different types of intermittent fasting may significantly reduce insulin levels (2, 6, 7). One study showed that the 5: 2 diet caused weight loss similar to regular calorie restriction. Additionally, the diet was very effective at reducing insulin levels and improving insulin sensitivity (8). Several studies have looked into the health effects of modified alternate day fasting, which is very similar to the 5: 2 diet (ultimately, it’s a 4: 3 diet) (9). The 4: 3 diet may help reduce insulin resistance, asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes and more (1. One randomized controlled trial in both normal weight and overweight individuals showed major improvements in the group doing 4: 3 fasting, compared to the control group that ate normally (1. After 1. 2 weeks, the fasting group had: Reduced body weight by more than 5 kg. Reduced fat mass by 3. Reduced blood levels of triglycerides by 2. Increased LDL particle size (which is a good thing). Reduced levels of CRP, an important marker of inflammation in the body. Decreased levels of leptin by up to 4. Bottom Line: The 5: 2 diet may have several impressive health benefits. These include weight loss, reduced insulin resistance and decreased inflammation. Blood lipids may also be improved. The 5: 2 Diet for Weight Loss. If you need to lose weight, the 5: 2 diet can be very effective when done right. This is mainly because the 5: 2 eating pattern helps you consume fewer calories. Therefore, it is very important not to compensate for the fasting days by eating much more on the non- fasting days. Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched (1. That being said, fasting protocols similar to the 5: 2 diet have shown a lot of promise in studies on weight loss: A recent review found that modified alternate day fasting caused weight loss of 3–8% over the course of 3–2. In the same study, participants lost 4–7% of their waist circumference, meaning that they lost a lot of harmful belly fat. Intermittent fasting causes a much smaller reduction in muscle mass than weight loss with conventional calorie restriction (1. Intermittent fasting is even more effective when combined with exercise, such as endurance or strength training (1. Bottom Line: The 5: 2 diet should be very effective for weight loss, if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss. How to Eat on Fasting Days. There is no rule as to what or when you must eat on the fasting days. Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible. Generally, there are two meal patterns that people use: Three small meals: Usually breakfast, lunch and dinner. Two slightly bigger meals: Only lunch and dinner. Since calorie intake is limited — 5. Try to focus on nutritious, high- fiber, high- protein foods that will make you feel full without consuming too many calories. Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content (1. Here are a few examples of foods that may be suitable for fast days: A generous portion of vegetables. Natural yogurt with berries. Boiled or baked eggs. Grilled fish or lean meat. Cauliflower rice. Soups (for example miso, tomato, cauliflower or vegetable). Low- calorie cup soups. Black coffee. Tea. Still or sparkling water. There is no specific, correct way to eat on fasting days. You have to experiment and figure out what works best for you. Delicious Low- Calorie Meals. There are plenty of websites with delicious meal plans and recipes for the 5: 2 diet. Check out this site for plenty of low- calorie meal ideas. This site offers ideas for 1. Here are 2. 7 meal plans for 5. You can find all kinds of information and recipes on the chat forum of the official Fast Diet website. There are also several books and cookbooks available for the 5: 2 diet, including the original best- selling The Fast Diet book. Bottom Line: There are many meal plans and recipes available on the internet for 5. Sticking to nutritious, high- fiber and high- protein foods is a good idea. What to Do If You Feel Unwell or Uncontrollably Hungry. During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also normal to feel a little weaker or slower than usual. However, you’ll be surprised about how quickly the hunger fades, especially if you try to keep busy with work or other errands. Additionally, most people find that the fast days become easier after the first few fasts. If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill. But if you repeatedly find yourself feeling ill or faint during fast days, then have something to eat and talk with your doctor about whether you should continue. Intermittent fasting is not for everyone, and some people are unable to tolerate it. Bottom Line: It is normal to be hungry or feel a little weaker during the first few fasts. If you repeatedly feel faint or ill, then you should probably stop the diet. Who Should Avoid the 5: 2 Diet, or Intermittent Fasting Overall? Although intermittent fasting is very safe for healthy, well- nourished people, it does not suit everyone. Some people should avoid dietary restrictions and fasting completely. These include: Individuals with a history of eating disorders. Individuals sensitive to drops in blood sugar levels. Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes. People who are malnourished, underweight or have known nutrient deficiencies. Women who are trying to conceive or have issues with fertility. Furthermore, intermittent fasting may not be as beneficial for some women as it is for men (2. Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, things went back to normal when they returned to a regular diet. Women should therefore be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur. Take Home Message. The 5: 2 diet is an easy, effective way to lose weight and improve metabolic health. Many people find it much easier to stick to than conventional calorie restriction. If you’re looking to lose weight or improve your health, the 5: 2 diet is definitely something to consider.
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