The 5:2 diet is so called because it is based on a form of intermittent fasting. It’s also know as The Fast Diet and still ranks as one of the most popular intermittent fasting diets.
Michael Moseley, the celebrity British journalist has championed the diet and through his efforts is thoroughly enjoyed by many. He sees it as a suitable means for controlling and managing type-2 diabetes.
The 5:2 term has been so called because for 5 days of the week, we eat normal meals whilst the other two days involve restricted calories of just 500 to 600 calories per day. This is also a lifestyle diet; there are are no strict rules about what foods are eaten, its all about calorie intake and when they should be eaten.
For many, as for Michael, it has been about sticking to a diet which is easier to maintain than a traditional calorie-restricted form. That ease of commitment is backed up by a research study in 2014 (Barnosky et al., 2014).
There are other variants of the 5:2 diet including the LighterLife diet which is also popular with dieters. You may also have heard of the 800 calorie diet which is similar but you get to choose how many days in the week you stick to the 800 calorie per day rule.
To get the latest information on this diet, I would recommend the 5:2 Diet Book website which explains many of the principles behind the diet.
What Happens With The Fasting Days ?
On the fasting days, it is feasible to have three meals a day but they will be small ones. There is some clinical evidence suggesting that just one or two meals are better. For many with a hectic lifestyle, skipping breakfast might be the easier approach although it is said that breakfast is the most important meal of the day.
The Intermittent Fasting Diets And Diabetes Management.
Intermittent diets like the LighterLife and 5:2 diet appear to be suitable for those with type-2 diabetes. There are not many studies which compare the diet with any other when it comes to weight loss.
Side Effects From Intermittent Fasting
The side effects are largely based on anecdotal reports as described by the UK’s NHS web-site.
The Views Of The British Dietetic Association (BDA) On the Diet
Their view is that it is a simple way of reducing calorie intake. Given there are many versions of this diet, some of the intermittent types might not be as safe as others in their view. They state that to follow such a diet, choose an evidence-based plan based on healthy, balanced eating and written by a dietitian, such as the “2-Day Diet”.
Who Should Not Do Intermittent Fasting?
If you are healthy and well-nourished then the intermittent fasting method should not present any issues but it is not for everyone. The BDA for example have stated that:-
“It’s vital for your health to avoid nutritional deficiencies, dehydration and overeating on non-fast days. Never attempt to delay or skip meals if you are pregnant, have had, or are prone to, eating disorders or diabetes.”
The groups of people who should not do it are ones where dietary restriction and fasting are a health issue. It includes:
- Anyone who is anorexic, underweight, poorly nourished (malnourished).
- Suffering with nutrient deficiences of any kind
- Women with fertility issues
- Women who are pregnant or nursing including young adults, children, anyone with type-1 diabetes
- Anyone with a history of eating disorders
- Anyone who is known to have unexpected falls in blood sugar levels
References
Barnosky, A. R., Hoddy, K. K., Unterman, T. G., & Varady, K. A. (2014). Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Translational Research, 164(4), pp. 302-311. (Article)
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