Dinner: Opt for a refreshing, filling salad for dinner. Our bean and pepper salad (137cals) is perfects served with two rice cakes (70cals). One of the most common reasons for opting for the 5:2 diet is to lose weight. Some people may opt for the 5:2 diet just to eat a little healthier and manage their food better but losing weight on the 5:2 diet is quite common, if you follow it correctly. Although this regime had no different effect on weight loss compared to eating at 'normal' times in the 5:2 diet, just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose any weight at all. Moreover, the eight-hour group also had a significantly decreased appetite and weren’t as hungry."

Gramza-Michałowska A. The effects of ultra-processed food consumption-is there any action needed? Nutrients. 2020;12(9). doi:10.3390/nu12092556 It appeals to me because its not actually a famine diet - you eat around 500 cals twice a week and then eat what you want the rest of the time. Currently I've been eating 1400 five days a week and 1700 twice a week (Wednesday pub night and Saturday) and that feels quite comfortable for me - and while I'm often under the limit, I do end up beating myself up when I go over. So I'm going to have tues and thurs as my fast days and then just be sensible - but not restrictive - the rest of the week - and we'll see! Collier R. Intermittent fasting: the next big weight loss fad. CMAJ. 2013;185(8):E321–E322. doi:10.1503/cmaj.109-4437 Varady KA, Bhutani S, Church EC, Klempel MC. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009;90(5):1138-43. doi:10.3945/ajcn.2009.28380 You can drink as much water as you like on the 5:2 diet, and you should aim to drink as much as possible during your fasting days, it’ll keep you hydrated, and may help you to stave off hunger for a little longer.

Healthy living based on the latest scientific research in the area of health

Your 5 2 diet fasting days are best completed on days when you are busy. It is important to take your focus away from food on fasting days by concentrating on your work, family, jobs or other activities that you are involved in. This often means planning fasting days around social events and family gatherings, as saying ‘no’ to food can often be difficult in social situations. Grajower MM, Horne BD. Clinical management of intermittent fasting in patients with diabetes mellitus. Nutrients. 2019;11(4). doi:10.3390/nu11040873 Welton S, Minty R, O’Driscoll T, et al. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020;66(2):117-125.

Lunch:Make your midday meal a filling one with a slice of toasted rye bread with a small can of reduced sugar and salt baked beans at 195 calories. Calories so far = 304. Breakfast: Perfect to grab on the go, an Alpen Fruit and Nut Bar starts your day off at 109 calories. Calories so far = 109 As well as very low calorie meals for fast days, this 5:2 gives you a complete weekly menu. So you get a good idea of what you can eat on non fast days without compromising your weight loss. How the 5:2 plan works Try to avoid wasted calories in sweet or starchy foods, such as cakes, bread, pasta, rice, processed cereals and potatoes. And avoid alcohol too (sorry!).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. How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories.