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

Product Information

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!). Dong TA, Sandesara PB, Dhindsa DS, et al. Intermittent fasting: a heart healthy dietary pattern?. Am J Med. 2020;133(8):901-907. doi:10.1016/j.amjmed.2020.03.030 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. However, the most dramatic effects are seen in overweight individuals, and what contribution the actual weight loss makes to the overall effect is difficult to determine. So, yes, most studies identify it as safe and effective, but how much better it is than any other diet to improve important health parameters is difficult to ascertain." What and when can I eat on the 5:2 diet?

In a study carried out in 2013 (4), 115 overweight women, aged 20-69 and with a family history of breast cancer, were randomly allocated into three groups:Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days. Dinner: Our delicious, filling masala omelette is a great choice at 118 calories, you would even have enough calories to treat yourself to a small glass of wine (120mls) for 80 calories. I read Michael Moseley and Mimi Spencer's book on this topic when it was first published, have been on the 5:2 ever since, but wondered if there was more to learn. Kate Harrison's book is a lively reminder of all the worthwhile material in what I think of as the original. It includes stories of weight loss which are heartening and some excellent advice.

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. 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.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. This book isn't the best written book I've ever read - spotted a fair few typos, grrrr! - but it has the right balance of scientific evidence and humour to make it easy to read, and enough user testimonials and experiences to make it sound convincing. It’s simple. For two days each week, you eat no more than 500 calories. The other five days, you eat normally. You should lose around 1.5lb a week – more if you have a lot of weight to lose. 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. Mosley "The fast diet" (το διάβασα στα αγγλικά αλλά νομίζω εκδόθηκε και στα ελληνικά ως "Δίαιτα κάθε μέρα; Όχι ευχαριστώ!") είναι καλύτερο από αυτό εδώ. Αν μπορείτε να πάρετε ένα μόνο βιβλίο, σας συνιστώ εκείνο, εκτός αν βρείτε αυτό εδώ πολύ πιο φτηνά (όπως συνέβη σε μένα).

How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories. However, if the diet suits you, it may be easier to continue longer term than diets that are more restrictive on a day-to-day basis. The Intermittent Fasting diet - is the 5:2 diet the new way to get slim and healthy? Popular Diet Plans Trepanowski JF, Kroeger CM, Barnosky A, et al. Effect of alternate-day fasting on weight loss, weight maintenance, and cardioprotection among metabolically healthy obese adults: a randomized clinical trial. JAMA Intern Med. 2017;177(7):930-938. doi:10.1001/jamainternmed.2017.0936

Although this regime had no different effect on weight loss compared to eating at 'normal' times in the 5:2 diet, just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose any weight at all. Moreover, the eight-hour group also had a significantly decreased appetite and weren’t as hungry." The 5 2 BSD is an updated variation of the 5 2 diet. In fact because it is based on eating a Mediterranean style diet, you’ll be pleased to hear that on this version of the diet the fast day calories can be increased to 800 calories. So you consume only 800 calories on 2 days of the week and on the other 5 you continue to eat a normal healthy Mediterranean Style but without counting calories. This makes it easier to fit into a busy life. It is less intense and may take a bit longer to reach your goal then the BSD Fast 800, but there is increasing evidence for the metabolic benefits of intermittent fasting in addition to the weight loss and improvement in blood sugars. Your 5:2 Fasting days