The 5:2 Diet Book: Feast for 5 Days a Week and Fast for 2 to Lose Weight, Boost Your Brain and Transform Your Health

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We asked Clinical Nutritionist, Mike Wakeman who stated: "‘So, the answer is yes, the 5:2 diet is effective for weight loss but probably no more so than other diets that involve calorie restriction.

Harvie M, Howell A. Potential benefits and harms of intermittent energy restriction and intermittent fasting amongst obese, overweight and normal weight subjects-A narrative review of human and animal evidence. Behav Sci (Basel). 2017;7(1):4. doi:10.3390/bs7010004

Make 5:2 Work for You

Eat Stop Eat: On this plan, you’ll observe a complete 24-hour fast once or twice a week. For example, if you stop eating at 8 p.m. on Sunday night, you wouldn't eat again until 8 p.m. on Monday night. Like the 5:2 diet, you’re free to choose your fasting days on the Eat Stop Eat diet. Breakfast: a 100gram serving of Onken’s fat-free raspberry and honey yogurt (79cals) will give you a sweet start to the day. Calories so far = 79. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition. December 2020. I'm especially intrigued by the added health benefits of this way of eating. There is a history of Alzheimer's in my family so if I can do anything to avoid that, that's got to be good - plus eating to reduce the risk of cancer, heart disease and diabetes has got to be a good thing too.

Dinner: Stuffed peppers with couscous, courgette, and mozzarella keep your daily calorie count under 500 (243 cals) While the calorie restrictions are strict on the two days spent fasting, the diet is actually very flexible. It’s up to you what you eat on your fast days, as long as it comes in at no more than 500 calories for the whole day. You will need to be committed and pretty strong-willed as you’re cutting your calorie intake by 3/4, but if you keep busy and plan what you’re going to eat – it’s definitely achievable. Arnason TG, Bowen MW, Mansell KD. Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. World J Diabetes. 2017;8(4):154–164. doi:10.4239/wjd.v8.i4.154Another study by researchers at the University of Surrey examined the impact of the 5:2 diet on the body’s ability to metabolise and clear fat and glucose after a meal in 27 participants. (5) Research shows fasting has no negative effects on the ability to do moderate activity. Even so, it’s important to listen to your body. Also, doing cardio can help your body tap into its fat stores, and maximise the benefit of your fasting days. The concept sounds simple and indeed it is, but over the week your body has typically been denied around 3000 calories. The concept also makes intuitive sense, in that during those days of low-calorie intake, the response of our body is to lower levels of insulin thereby causing stored sources of sugar in our fat cells to be used as energy. Dinner: Opt for a refreshing, filling salad for dinner. Our bean and pepper salad (137cals) is perfects served with two rice cakes (70cals).

Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009;90(5):1138-43. doi:10.3945/ajcn.2009.28380

How many calories can you eat?

Breakfast:A 36g serving of Quaker’s porridge made with 180ml skimmed milk (216cals) will keep you going throughout the day. Calories so far = 216.