Our nutrition expert looks at some of the most popular diets and evaluates the evidence and health impacts
words KERRY TORRENS
Your diet decoder
What is the 5:2 diet?
The 5:2 diet came to prominence after the publication of The Fast Diet book by Dr Michael Mosley in 2013. It’s based on intermittent fasting, a way of eating where you avoid food for specific periods – whether that be an entire day without eating, or ensuring that you don’t eat between 7pm and 7am. Intermittent fasting has been associated with several potential health benefits, as well as weight loss. The 5:2 diet allows you to eat what you want for five days of the week, but requires you to dramatically cut calories for the other two days. It’s a ‘part-time’ approach that focuses on how you eat, rather than what you eat.
What’s the theory behind it?
The diet is based on the idea that, after a period of hours with limited calories, the body switches from the ready supply of energy from food to burning its fat stores. The fact you can eat pretty much what you like for the majority of the week is key to the diet’s popularity.
What can and can’t I eat?
Dieters are recommended to consume a ‘normal’ number of calories for five days, then for two non-consecutive days, eat just 25 per cent of their usual calorie total (500 calories for women and 600 for men).
There are no restrictions on the types of food you can eat; however, a balanced diet is advised across the whole week to ensure you get the nutrients you need. Even on low-calorie days, try to ensure you choose nutrient-dense foods. So, although you might think it’s easier to resort to calorie-counted ready-meals, you’d be better opting for lean protein like poultry and vegetables. And, on your non-fast days, pack your meals with healthy fats and nutritious options, including fruit, veg, wholegrains and protein.
Stay hydrated and don’t fast on consecutive days to avoid tiredness. You could ease into fasting before starting the diet by extending the time between your evening meal and breakfast, starting with a minimum gap of 12 hours.
Will it work?
The diet’s creators suggest that women following the diet may expect to lose about 1lb a week, with men losing about the same or a little more. However, individuals’ results will vary, depending on circumstances and the amount of weight you have to lose.
25%
The suggested percentage of your usual calories to be consumed on fasting days
