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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Make life easy and buy premade breaded fish from the supermarket and oven chips, super easy and super tasty. We asked Clinical Nutritionist, Mike Wakeman who stated: "‘So, the answer is yes, the 5:2 diet is effective for weight loss but probably no more so than other diets that involve calorie restriction. 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 Lunch:Half of Sainsbury’s Creamy Vegetable Soup is a super healthy option at only 53 calories. Calories so far = 151.

Breakfast:A banana (90cals) is ideal for breakfast on the go and will give you plenty of energy for the rest of the day. Calories so far = 9 This classic Mexican favourite is always a hit with family and friends... Follow the recipe below and also make up 120g frozen potato wedges. Lunch: One mini Quorn Sausage Roll (48cals) will stop you from missing comfort foods. Serve with a salad made up of 30grams of spinach (7cals), 4 cherry tomatoes (16 calls), and a medium cucumber (24cals). Calories so far = 193. 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. Allaf M, Elghazaly H, Mohamed OG, et al. Intermittent fasting for the prevention of cardiovascular disease. Cochrane Database Syst Rev. 2021;1:CD013496. doi:10.1002/14651858.CD013496.pub2Good book with insight on the 5:2 diet, from someone who has been doing it for a few years now. Good tips on how, when and what to eat, discussion on health indicators (to BMI or not?!). The benefits of 5:2 are not only weight loss but more energy, sharper brain and reduced risk of range of diseases. 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. Dinner: Our super-easy sweet potato pasta is also surprisingly good for you at 198 calories a portion. You've got 40 calories left for dessert. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Dinner:One all the family will enjoy, a serving of this spicy pepper pulled pork comes in at just 290 calories. Breakfast:for a sweet fix try having one crumpet with a teaspoon of honey (100cals) and 20 raspberries (20cals). Calories so far = 120Fasting can be on any 2 days you choose, however, most people find it's best not to fast on consecutive days. And it’ll even save you money, with no specialist diet foods or supplements required. No wonder it’s as popular with men as it is with women – and with first-time dieters as with weight loss veterans. Top mixed leaf salad with cherry tomatoes, red onion, avocado, hard boiled egg and smoked salmon. Drizzle with creamy dill dressing and top with walnuts.

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 From curry to stir fry, from omelette to soup, our 5:2 diet meal plans below will help guide you through your 500 calorie days with ease. Whether you’re hoping to lose weight fast or just want to manage your food a little better, the 5:2 diet is a part-time diet that has grown in popularity over the past few years.Dinner:Forget a Thai takeaway and try this green miso noodle bowl instead. At just 198cals it’s your better option by a mile.

I also contributed to Making Peace with Depression with my talented author friend Sarah Rayner - again, using my own experiences to suggest strategies and comforting words that can help people suffering with low mood. (PS: those are my hands on the cover, too!) 2020 and beyond If you are looking for a step-by-step programme to help support your lifestyle upgrades then our brand new digital programme may be for you. Find out more here. 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 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; andVerywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.