05\ The 5:2 Diet
WHAT IS IT?
The 5:2 approach functions across a week. For five days, you eat normally. For two, you limit yourself to a gruelling 600 to 800 calories per day
HOW DOES IT WORK?
If you’ve tried fasting before, there’s a good chance you’ve tried the 5:2. It was first popularised by journalist Dr Michael Mosley, who studied cyclical dieting protocols – the kind already popular with bodybuilders – and adapted them for the masses. His book on the subject quickly became an international bestseller and the diet has since been endorsed by everyone from Benedict Cumberbatch to Beyoncé.
It owes its popularity in part to its relatively unrestrictive nature: while the two low-calorie days can be brutal, followers can revel in the freedom to eat however they want on the other days (though you are meant to eat sensibly, rather than indulging in quintuple cheat days).
From a scientific perspective, there’s some evidence that these low-calorie days can benefit health. Studies suggest that a temporary low calorie intake can boost production of white blood cells, which play an important role in your immune system, as well as curbing the risk of type 2 diabetes. As for weight loss? A study by the University of Bath suggests an on-off eating pattern might favour weight lost from fat, rather than muscle, compared with a daily calorie reduction.
The main sticking point is what to eat on the fasting days. Miller says you should take most of the popular 5:2 ‘recipes’ with a pinch of salt – and a dash of egg white. He suggests beefing up the
‘soup and crackers’ approach with higher-protein meals so you don’t start to lose your muscle mass. It’s worth noting that, since his plan’s original publication, Dr Mosley’s suggested daily calorie intake for men has been generously upped from 600 to 800.
When it comes to training on low-calorie days, Miller recommends ‘active rest’, which can include anything from a brisk walk or an easy bike ride to a quick runaround with the kids.
‘It sounds like a paradox, but it just means don’t sit around doing nothing,’ he says. ‘Don’t waste the opportunity to be active but still recognise that you are under-fuelled.’ As an extra perk, tomorrow’s breakfast will taste all the better.
THE DIGESTED TAKE
A reliable fast fix – 3/5