THE 5:2 DIET – DOES IT STILL WORK?

Intermittent fasting, in a variety of guises, has worldwide acclaim and is probably now one of, if not, the most popular diet in the world. The original (I believe) having come to the attention of the masses back in 2012. Its creator, the rather fabulous, (fan? Yep, guilty as charged), Dr Michael Mosley. So does the 5:2 diet still work?

Firstly, I really love the 5:2 diet. Mainly because I’m not (a) good at diets and (b) good at being hungry. I get hangry very quickly and will stab your hand with my fork should you try to pinch some food off of my plate #justsaying

Secondly, and most importantly, if you have any health conditions, or are looking to change your diet and way of eating, please consult your GP first.

WHAT IS THE 5:2 DIET?

The framework of the 5:2 diet plan consists of restricting your calorie intake, by 25%, for 2 days of your week. For women, 2 days at 500 calories, and for men 600 calories. For the remaining 5 days, you eat as normal. Healthily being the preference rather than heading to the ‘eat as much as you can’ emerging like Hammy the Hamster.

The initial diet plan came into being when Michael had a blood test that revealed he had Type 2 diabetes. A condition that normally involves medication. Looking for an alternative solution as opposed to being on meds, he travelled to the USA and spoke to a variety of experts who were studying fasting and its benefits.

Horizon – Eat, Fast, Live Longer – part of a BBC Science series documented his journey. The end result of his 5:2 intermittent fasting? 9kg lost and blood sugars returned to normal. Impressive.

PROS

• The best way to roster your restricted calorie intake is to opt for non-consecutive days. Although you can pop the two days together, this can lead to more tiredness/low energy, and irritability. And, as already mentioned, if you’re anything like me, more hand fork stabbing.
• So the upshot is to only go hungry for one day with the non-consecutive day method. I tend to opt for a Monday and Thursday.  I might also shake it up with Tuesday and Thursday if I’m extra hungry after the weekend excess and then I’m kinda biting my arm off.
• There are no restricted foods. ‘Clap along if you know what happiness is to you (Because I’m happy)…’  I thank you, Mr Pharrell Williams.
• No expensive ingredients to buy. I feel another burst of song coming on but will refrain myself.
• A revelation, you’re not starving and don’t want to eat for England to make up for your lack the day before.
• Studies have found that those on the 5:2 diet lost more body fat that those doing a daily calorie restricted diet.
• Health benefits also include an improvement in insulin resistance. Furthermore a study by the University of Surrey found that after meals a quicker clearing of fat (triglyceride) in your blood occurred than those on a daily diet. Additionally blood pressure was reduced by 9% by those on the 5:2 compared to a 2% reduction by those on the daily diet.
• Sustainable. Very easy to follow and easy not to fall off track facedown into a food trough.

CONS

• To be honest, I’m struggling to think of any cons, especially as you’re spacing out your 500 calorie days. Let’s face it, there’s only one sleep before you increase again to your usual calorie intake.

THE NEW 5:2 DIET PLAN

On the new 5:2 diet, the calorie intake, is increased to 800 calories vs 500 calories. You opt for a non calorie counted, lower carb, sensible sized portion Mediterranean style diet for the remainder of the week. Think plant-based foods such as whole grains, fruit, vegetables, seeds, nuts, oily fish, olive oil et al.

THE FAST KETO 800 DIET

Recently Michael announced his latest diet plan, the Fast Keto 800. You can use this as a kickstart to the 5:2 for up to 12 weeks. Picking up from the Fast 800 but tweaked to incorporate keto by reducing carbs further.

Unlike diets that generally introduce ketosis with copious amounts of hard bad fats like cheese, cream, butter (or maybe that’s my recollection!), the Fast Keto 800 opts for keto in lower saturated fats. Thereby continuing on the Mediterranean-style diet theme.

The 50:50 rule recommends that protein remains above 50g and carbohydrates under 50g per day.

THE LOWDOWN

I would say it boils down to your commitment and if you want to restrict your calories daily for a set duration or prefer to go for little short term hits.

Not keen on weeks of deprivation? Me neither. Drama queen? Yep in relation to food you bet I am.

As a side note, I used to work with someone who had no interest in food and only ate to live. I, on the other hand, go to bed thinking about what I’m gonna have for breakfast.

On the subject of breakfast. How do you start your mornings? Ever thought of Rah Rah Celery Juice?

Back to diet plans. If, like me, you have the willpower of a kid in a sweet shop and are happy to take a bit longer reaching your goal then methinks the 5:2 diet is where it’s at.

If you’re struggling to think of meal ideas, BBC Good Food has a number of tasty recipes, all coming in at 250 calories. Alternatively you can grab a copy of The Fast Diet by Dr Michael Mosley and Mimi Spencer, which includes meal suggestions. The 5:2 Vegetarian by Celia Brooks is also very good. Your taste buds will thank you. 

So in answer to the Q, does the 5:2 diet still work? For me, yes, definitely, and I tend to go for the original 500 version. It’s great for gradual but effective weight loss, plus there’s very little (if any) FOMO on social eating celebrations. Yay.

Have you tried the 5:2 diet plan? Let us know what you think in the comments!