The New 5:2 Diet that lets you eat more but still lose weight
In 2013, Dr Michael Mosley introduced the 5:2 diet, a weight loss regime that involves cutting back to 500 calories for two days a week. Now, he’s revamped the diet in his new book The Fast 800, which claims you can still lose weight by eating 800 calories on fasting days…
If you tried the 5:2 fasting diet and struggled with hunger pangs on the two fasting days, this could be the diet for you. Here’s how you can eat more but still lose weight…
Why 800 calories?
Eating 800 calories instead of 500 and still reaping the rewards sounds too good to be true, but it’s all grounded in the latest research.
‘When I came up with the 5:2 diet, intermittent fasting was a radical idea, but one that really resonated,’ says Dr Mosley.
‘But one thing that has become clear is that 800 appears to be a “magic” number when it comes to weight loss, based on studies which show people find it easier to follow, but they still get the same weight loss advantages.’
The first two weeks
Traditional diet wisdom tells us that slower weight loss leads to lasting results, but the latest science suggests this is not the case.
‘Rapid weight loss is very motivating,’ says Dr Mosley.
The benefits of fasting
The reason many people turn to the 5:2 diet is for weight loss, but there are also a growing number of studies that suggest that the approach may hold a whole host of additional benefits such as:
● Reduced insulin resistance
● Improved brain function
● Reduced risk of some cancers, heart disease and stroke
● Decreased risk of developing dementia
What happens when you fast? Dr Mosley’s lowdown…
‘During the first 24 hours of a fast, big changes occur inside your body.
‘Within a few hours, the levels of sugar (glucose) circulating in your blood will begin to fall.
‘When it’s not replaced by food, your body will start looking for energy in the form of glucose that is stored in your muscles and liver, called glycogen.
‘Once stores of glycogen begin to run low (around 10 to 12 hours after your last meal), your body switches into fat-burning mode.
‘It’s called “flipping the metabolic switch”.
‘When this happens, fat is released from your fat stores.
‘The longer you can avoid sugar and cut back on carbohydrates, the longer you should be able to preserve this ketogenic fat-burning state, so stick to low-carb and low-sugar foods.’