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

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Breakfast: Start the day with a fruit medley of 1 kiwi, 1 medium satsuma and 25g low-fat Greek yogurt. Calories so far: 101. Another group was asked to eat normally five days a week, but to eat a 650-calorie, low-carbohydrate diet on the other two days; and Eat Stop Eat: On this plan, you’ll observe a complete 24-hour fast once or twice a week. For example, if you stop eating at 8 p.m. on Sunday night, you wouldn't eat again until 8 p.m. on Monday night. Like the 5:2 diet, you’re free to choose your fasting days on the Eat Stop Eat diet. Bought this on a whim because it sounded intriguing, and read it in one sitting. I haven't seen the Horizon programme that prompted Kate Harrison to write this book, but she's done a good job of selling this "diet" to me, so much so hat I'm going to try it for a month and see how it goes!

For most people, fast days will be around 500 to 800 calories. (Mainly the lower amount for women and towards the higher for men.)

Proponents of intermittent fasting claim that most of the fasting side effects will subside once your body becomes accustomed to fasting. A Word From Verywell protocol: One of the most popular intermittent fasting methods, the 16:8 protocol involves consuming all of your calories for the day in an 8-hour window and then fasting for the remaining 16 hours. This method works well for beginners because 16 hours is typically a doable fast, especially if you count your sleeping hours.

The 5:2 and similar intermittent-fasting diets are said to be easier to follow than traditional calorie restriction, and an advantage is that you do not have to exclude any food groups. Fasting is a simple concept which appears to promote weight loss, although the hunger experienced can be a limiting factor for some. Many see the eating regime as less of a 'diet' and more as a way of life that can help them maintain their weight loss in the longer term. All the headlines for the 5:2 diet, and similar intermittent-fasting regimes, claim that calorie restriction may be linked with: Depending on your daily maintenance calories you could have calories spare for extra foods and drinks.The New 5:2 is a highly effective approach to intermittent fasting, enabling weight loss and building a healthier brain and body. This baked cod and broccoli is so easy to make, throw everything into one pan and cook all together. Swap cod for your favourite fish if you like. Breakfast: Chocolate for brekkie isn’t as awful as it sounds. A Tesco white chocolate and strawberry cereal bar come in at just 85 calories. If you would like more support to implement your healthy lifestyle, our online programme offers tasty and easy meal plans for all approaches, including The New 5:2. On days when cooking is not possible, The Fast 800 Shakes provide calorie controlled convenience. High in protein, fibre and healthy fats, our shakes are low in sugar and made from all natural ingredients – they are designed to fit perfectly alongside The Fast 800 approaches.