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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Studies so far have been fairly short term (3-12 weeks) and results show average weight loss of 4-8% over this period.

One of the most common reasons for opting for the 5:2 diet is to lose weight. Some people may opt for the 5:2 diet just to eat a little healthier and manage their food better but losing weight on the 5:2 diet is quite common, if you follow it correctly. 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.It appeals to me because its not actually a famine diet - you eat around 500 cals twice a week and then eat what you want the rest of the time. Currently I've been eating 1400 five days a week and 1700 twice a week (Wednesday pub night and Saturday) and that feels quite comfortable for me - and while I'm often under the limit, I do end up beating myself up when I go over. So I'm going to have tues and thurs as my fast days and then just be sensible - but not restrictive - the rest of the week - and we'll see! Lunch:Make your midday meal a filling one with a slice of toasted rye bread with a small can of reduced sugar and salt baked beans at 195 calories. Calories so far = 304. Review: This is an unusual review for me as I've never read a 'diet book' before but I'm committed to supporting the authors that I enjoy reading, and having heard Kate Harrison talk about this book late last year, I thought I'd give it a go. I haven't enough of the diet to review that as yet but I will post an update on the blog when I can give that a proper review soon. It's a bit scary admitting that you're on a diet but in the interest of reviewing the book, it had to be done. Try to avoid wasted calories in sweet or starchy foods, such as cakes, bread, pasta, rice, processed cereals and potatoes. And avoid alcohol too (sorry!).

Breakfast:Melba toast is great when you’re on a diet. Try having two pieces of Melba toast each covered in one tablespoon of Philadelphia Light & Healthy Cream Cheese (48cals each). Calories so far = 98 calories.Your 5 2 diet fasting days are best completed on days when you are busy. It is important to take your focus away from food on fasting days by concentrating on your work, family, jobs or other activities that you are involved in. This often means planning fasting days around social events and family gatherings, as saying ‘no’ to food can often be difficult in social situations. You can drink as much water as you like on the 5:2 diet, and you should aim to drink as much as possible during your fasting days, it’ll keep you hydrated, and may help you to stave off hunger for a little longer. On the days you eat normally, you should be aiming for around 2,000 calories a day, but don’t worry if you have a blowout, such as going out for a meal and/or drinks, a couple of times a week.

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.i4.154 You’ll need to watch out for drinks with milk in, as these will use up calories that could be otherwise put towards a meal.The 5:2 Diet will transform your body, your mind and your health. It’s the revolutionary part-time weight loss diet with lifelong health and anti-ageing results. This is the simplest, most flexible and most health enhancing weight loss programme you’ll ever follow – and with this book to guide you, you can start today. You’ll still get to eat all the foods you love but enjoy incredible health benefits, with positive effects on cancer, heart disease, Alzheimer's and more. Your 500-calorie days will help to stabilise your insulin levels and hunger. You should find your appetite is smaller on normal days, so you won’t have to work so hard to stay around the 2,000-calorie mark.