The 5: 2 diet plan: week one. 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 that wasn't slaughtered by the experts and deemed a Very Bad Idea, but ever since the concept of the 5: 2 diet (that's the 'five to two' diet) came along a quiet buzz has swept calorie counters everywhere. It all started when Dr Michael Mosley attracted our attention with BBC's Horizon programme Eat, Fast, Live Longer, which saw him adopt a new way of fasting to lose a stone in five weeks. Curious yet? The diet involves five days 'on' and two days 'off'; that is, five days of eating normally (keep it healthy, mind) and two days of cutting calorie intake to around 5. It's fasting, but in a more manageable way than we've ever seen before. But how to do the 5: 2 diet, you ask? For the next six weeks health and nutrition expert Vicki Edgson will be bringing you a weekly free diet plan of what to eat and when - with plenty of great tips and food inspiration along the way. In fact, she makes it sound all pretty easy, not to mention tasty. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. ![]() ![]() Medium bowl of porridge with 1 tablespoon of blanched almonds, 1 tsp of sunflower seeds made with water, sweetened with 5 drops of vanilla essence and 1 grated apple. Enjoy with one cup of green tea. Greek style full fat yoghurt with 1. Crumbled feta with half an avocado and lime juice on toasted rye. Rooibosch tea. Medium box of mixed fish sushi with small pot of edamame beans and optional bowl of miso soup. Poached salmon with small potato salad and mixed leaf bag salad, served with olive oil and lemon juice dressing. How does the 5 2 diet work? The 5:2 diet is essentially a fancy name for intermittent fasting. Fasting is seen as a more effective way to lose weight because by. Some people use fasting as a way to lose weight or cleanse the body of toxins. WebMD explains how fasting works, including the risks and potential benefits. In the new Reader's Digest book, The 2-Day Diabetes Diet, dieting just two days a week blasts fat and balances blood sugar. Chicken Caesar salad with added small pack of sugar snap peas, 1 dessert spoon of olive oil (instead of any pre- made dressing)4. Mixed bean hot pot with added soba noodles (buckwheat)5. Dinner: 1. 6oz fillet steak with potato dauphinoise and French beans. Grilled sea bass (whole) with roasted root vegetables. Tofu and Asian vegetables stir fry with soya, ginger and garlic sauce. Lentil and vegetable bake with crumbled feta topping 5. Fish pie with salmon, haddock and prawns. Breakfast: 1. 1 banana, 1 tsp of vanilla essence, 1. Greek style natural yoghurt (not low fat) - blend until smooth (add a dash of semi- skimmed milk for desired consistency)2. Lunch or Dinner: 1. ![]() ![]() ![]() Small grilled chicken breast (skin removed) with 1. Puy lentils, topped with four artichoke hearts (may be tinned), and a drizzle of olive oil. Teas and drinks. Choose from any of the following herbal teas to encourage proper hydration and drink frequently throughout the day: Green, white, nettle, fennel, rooibosch, vanilla, jasmine, camomile, ginger and lemon, peppermint. Reserve sparkling water for an evening pick- me- up in lieu of alcohol. Try mixing the following ingredients with a bottle of sparkling water overnight for non- alcoholic options: Ginger juice extract. Juice of two limes with 3 drops of vanilla essence. Lemongrass (1 stick, smashed not sliced)Aim to drink 2 litres of fluids per day. All done? Head over here for week two! Fasting Diet - Intermitent Fasting Diet. The 5: 2 intermittent fasting (IF) diet, more commonly referred to simply as the 5: 2 diet, has become one of the more popular diet plan in recent years. Studies have shown that the diet helps with weight loss and may also reduce insulin resistance, both of which are of particular interest for many people with type 2 diabetes or borderline diabetes. One reason for the popularity of the diet is that it allows a certain amount of flexibility, in comparison to low calorie diets, on most days of the week. Theory behind the diet. The idea of the diet is that short periods of fasting prompt the body to repair damage but not enter a starvation mode of conserving energy. Whilst the theory has yet to be conclusively proved, clinical studies have shown promising results for the diet, however it has only been examined over relatively short time spans, of less than a year. How the 5: 2 diet works. The 5: 2 intermittent fasting diet is based on a simple idea. For the other 2 days each week, the diet stipulates that you have only around 2. The fasting days can be taken at any time during the week as long as you do not take 2 fasting days consecutively. Benefits of the 5: 2 diet. Clinical studies have shown that the benefits of intermittent fasting are largely similar to those of a calorie restricted diets. The most commonly reported benefits among people from following the 5: 2 diet: Research has shown that periods of fasting can help to improve life expectancy and decrease risks of diseases including nerve disorders, Alzheimer’s disease and cancer. However, whether these benefits apply to a 5: 2 fasting diet cannot be confirmed as long term clinical studies have yet to be performed. Is the 5: 2 fast diet safe for diabetes? Whilst shorter term studies have displayed promise for intermittent fasting diets, long- term safety of the 5: 2 diet is yet to be determined. As with any diet plan, you should always consult your GP or diabetes health team before making any significant changes to your diet as they could affect blood glucose levels or impact on your medication. Type 2 diabetes and the 5: 2 fast diet. The fact that intermittent fasting shows evidence of improving insulin sensitivity may be an attractive option for people with a BMI over 2. The diet may be good for people who can handle single days of significantly restricted calorie intake in preference to modest calorie restriction every day. On fasting days, the body will be forced to use stored energy from the body, fat and stored sugar (glycogen), which can help with weight loss and may improve blood glucose and cholesterol levels. If you are on insulin, or hypo causing medication, such as sulphonylureas or glinides, an intermittent fasting could significantly increase the risk of hypos. Your doctor should advise you on whether the diet is appropriate. Type 1 diabetes and intermittent fasting. If you have type 1 diabetes, following a 5: 2 diet could make diabetes management more difficult to achieve and could significantly increase the risk of hypoglycemia. If your health team are happy for you to start an intermittent fasting diet, they may wish to monitor you more closely to reduce the likelihood of hypoglycemia or increased ketone levels occurring. What evidence is there of the benefits of this diet? A study published in 2. BMI values ranging between 2. The participants were randomly assigned to one of two diets, either continuous energy restriction (CER) or intermittent energy restriction (IER). The CER dieters had a reduced calorie intake of 1,5. IER diet group followed the 5: 2 fasting plan. At the end of the study, both sets of dieters lost a similar amount of weight on average, and similar improvements were also seen in levels of triglycerides, LDL 'good' cholesterol and blood pressure. One area, however, where intermittent fasting was shown to be stronger than continuous calorie restriction was in reducing fasting insulin levels and insulin resistance. How to follow the 5: 2 diet. Depending on your outlook, the 5: 2 diet may be seen as more or less practical than a continuously reduced calorie diet. The benefit being that on most days you needn. However, some people may find that calorie intakes of 5. For best results, it’s recommended to follow basic healthy eating rules, such as having a good intake of vegetables, fruit, and limiting intake of processed foods where possible. During the fasting days, you will need to rely on very low calorie meals to stay within the daily 5. An example of good meal picks on fasting days include those based low fat foods such as: Eggs (6. Grilled chicken breast without the skin (1. Prawns (1. 05 kcal per 1. Non- battered white fish (1. Vegetables tend to be low calorie but if you need very low calorie vegetables, the following vegetables are particularly good options: Cucumber (1. Celery (2. 0 kcal per 1. Bell pepper (2. Join the Diabetes Newsletter.
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