Michael Mosley talks about intermittent fasting
When it comes to finding a diet that works for you there are a huge array of programmes and plans out there that promise results. Among them is the famous 5:2 diet popularised by TV health guru Dr Michael Mosley.
Also known as The Fast Diet, the plan was designed to aid sustainable weight loss of one to two pounds a week but has also been shown to help stabilise blood sugar levels and even reduce inflammation in the body.
It is also based around a simple concept, making it fairly easy to stick to.
Published in The Fast Diet book by Dr Mosley in 2013, it promotes eating what you want for five days of the week, then dramatically cutting calories for the other two.
More specifically, it is recommended that men eat just 600 calories on those two days, while women consume 500.
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Dr Michael Mosley created the 5:2 diet to promote sustainable weight loss (Image: Getty Images)
The Fast Diet website explains: “If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2.
“That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want.
“Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men.”
This should help people make long-lasting lifestyle changes, as no food is ever off the table.
“Since you are only fasting for two days of your choice each week, and eating normally on the other five days, there is always something new and tasty on the near horizon,” the site adds.
The 5:2 diet involved eating what you like for five days and then cutting back on calories for two (Image: Getty)
“In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally. It recalibrates the diet equation, and stacks the odds in your favour.
“Bear in mind that the programme is designed as a well-signposted path towards a longer, healthier life; weight loss is simply a happy adjunct to all of that.”
How does it work?
The diet revolves around the concept of intermittent fasting, for which Dr Mosely was a big advocate.
Some studies have shown that fasting on alternate days can be just as effective as restricting your daily calorie intake.
One such study, published in the Obesity Science and Practice journal in 2016 found that it could actually be the “superior” method for some patients, “because of ease of compliance, greater fat-mass loss and relative preservation of fat-free mass”.
You could lose 2lbs a week on the 5:2 diet (Image: Getty)
What results can you expect to see?
The whole aim of the 5:2 is to lose weight at a sustainable, gradual rate.
Lloyds Pharmacy notes that 5:2 participants can expect to lose anything from a few pounds to a few stones over time.
“This will entirely depend on your weight when you first begin and other aspects such as how much you’re exercising during normal calorie intake days,” it says.
“Typically, weight loss tends to occur more rapidly at the beginning of your diet before tapering off.
“Everybody is different, so don’t be disheartened if you’re not losing as much weight as other people who started the diet at the same time as you.”
BBC Good Food reports that in addition to weight loss, the 5:2 diet may also be linked with:
- Improving brain function
- Reducing the risk of heart disease, stroke and cancer
- Improving cholesterol levels and blood-sugar control
- Anti-ageing thanks to its possible effect on lowering levels of the hormone insulin-like growth factor -1.
Your calorie intake on your fasting days will not only depend on your gender but also your basal metabolic rate and total daily energy expenditure.
To calculate these visit thefastdiet.co.uk/how-many-calories-on-a-non-fast-day.
However, the diet is not suitable for everyone. Pregnant and breastfeeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme.
It may also be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth, these groups may also be at risk of developing unhealthy eating habits.
The BBC adds: “Those on medication, especially if it needs to be taken with food at set times, should seek advice from their GP prior to commencing the diet.
“Please note, if you are considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health.”