What about the 5:2 diet?

Stephen PaulWEIGHT LOSE

Intermittent fasting is one of the hottest eating rhythms right now. Indeed it is attributed all the virtues: better health, lower risk of disease, sustainable weight loss … Among the different types of fasting (sequential, 16:8, every other day), one is often touted: the 5:2 diet. It would indeed be easy to set up and above all, would guarantee a certain weight loss. But what does it consist of and, above all, does it really present the benefits advanced by its followers?

What is the 5:2 diet?

The 5:2 diet is considereda type of intermittent fasting because it involvesalternating periods of near-fasting and periods of “normal” eating. However, this dietdoes not involve effective fasting, only drastic calorie restriction. The principle: eat normally for 5 days of the week and, the remaining two days, reduce your energy intake by 70 to 75%, then repeat this cycle as necessary. Thus some consider it more as a diet ofintermittent energy restriction.

The creators of the 5:2 diet, Dr. Michelle Harvie and Professor Anthony Howell, recommend:

  • adopt a healthy and balanced diet during the 5 “normal” days, typically a Mediterranean-type diet, rich in unprocessed foods (fruits and vegetables, fish, meat, whole grains, legumes, lean dairy products, olive oil and oilseeds);
  • drink abundantly, especially during the 2 low-calorie days and mainly water or unsweetened drinks (tea, coffee, herbal teas) ;
  • limit, during the 2-day off-peak period, its caloric intaketo 500 kcal / day for a woman and 600 kcal for a man;
  • avoid eating sugars (slowand fast) during the semi-fasting periodand be content with lean proteins (white fish, lean meat), skimmed dairy products, vegetables and one fruit per day;
  • avoid, in general, processed and industrial foods,sugar,saturated fats, alcohol,refined cereals,fried foods ;
  • Continue a physical activity, at a rate of 2h30 at the beginning of the diet, then 5h thereafter.

Does the 5:2 diet help you lose weight?

The origin of the 5:2 diet

Before answering this question, it is interesting to recall the origin of the 5:2 diet. Harvie and Howell developed this diet for weight loss purposes , in a well-targeted audience: women with breast cancer . The two researchers found:

  • a correlation between disease and overweight/obesity;
  • hormonal secretion of adipose tissue which can increase the risk of cancer;
  • a reduction in the effectiveness of anti-cancer treatments in overweight women;
  • an increase in postoperative infectious risks in the event of overweight;
  • hasslowing down of the basic metabolism in the event of cancer.

Thus, for the two doctors, it is crucial to lose weight to prevent the occurrence of breast cancer, but also to better treat the pathology .

The effectiveness of the 5:2 diet

But in fact, does this diet actually allow you to lose weight? Is it beneficial to health? The studies are mixed. Thus:

  • A 2015 study states that the results in termsof weight loss, fat reduction and waist circumference Reduction hasidentical, whether one opts for intermittent energy restriction (typically the 5:2 diet) ordaily energy restriction(1)  ;
  • the same goes for the control of glycated hemoglobin  ; thus, in patients with type 2 diabetes, intermittent energy restriction lowers fasting glycaemia in the same proportions as continuous energy restriction (2)  ;
  • in any case the 5:2 diet shows encouraging results in reducing the risk of type 2 diabetes in obese people (3)  ;
  • the 5:2 diet affects the structure of macro- and micronutrientintake; there is generally an increase in the consumption of salt and protein, a decrease in the intake of carbohydrates andFibers and possible long-term deficiencies in calcium, zinc, magnesium and potassium (4)  ;
  • in the short term, both normal and obese people show an improvement in biological markers , as well as a propensity for the body to better fight oxidative stress and inflammation (5)

It is therefore, at the present time, possible to affirm that the 5:2 diet seems effective for losing weight and improving its blood markers(glycaemia, cholesterol). But no study confirms that intermittent energy restriction is more effective than a classicHypocaloric diet (continuous restriction) for losing weight or being in better health.

What are the pros and cons of the 5:2 diet?

Benefits of the 5:2 Diet

The 5:2 diet has undeniable advantages. In addition to those previously mentioned and scientifically proven (better insulin resistance, lower cholesterol, lower oxidation conducive to cardiovascular disease), its main quality is that it promotes a healthy diet. In effect:

  • it promotes a Mediterranean-inspired diet , renowned for its positive impact on weight and overall quality of life;
  • it invites to eat raw food , to cook oneself and to abandon processed products harmful to health;
  • it gives prominence to fruits, vegetables, oilseeds, lean proteins, legumes and whole grains, which are healthy foods , helping to maintain A healthy weight. ;
  • it promotes other elementary rules of “Eating Well“ , in this case listening to one’s feelings of hunger and satiety (at least on non-calorie-restricted days);
  • he does not neglect the importance of daily physical activity , which is inevitable when you want to lose weight.

Disadvantages of the 5:2 Diet

However, the 5:2 diet has its limitations, including:

  • the diet can represent a dangerforumchildren , Teenagers , pregnant and breastfeeding women and kidney failure (very high protein intake can lead to dehydration and thus kidney fatigue);
  • it can degenerate into eating disorders, almost fasting days can reinforce access to food compulsion (“binge eating”), or even bulimia or binge eating in fragile people;
  • it could negatively impact mood and mental health , with irritability, increased feelings of hunger and obsessive thoughts around food, difficulty concentrating, stress and fatigue (6)  ;
  • some studies confirm the possibility of deficiencies , both in trace elements and in fiber or essential fatty acids;
  • the 5:2 diet is also disabling from a social point of view , the strict days being demanding and allowing neither meals outside nor conviviality;
  • Some People ReportUnpleasant Symptoms (fatigue, pasty mouth and headaches) on days with reduced calorie intake;
  • in the long term, its weight and health benefits could be compromised .

How to get on a 5:2 diet?

If you are tempted by the 5:2 diet, here is an example of two typical days: one corresponding to a so-called normal day (without caloric restriction) and a low-calorie day.

Restricted day

  • Atbreakfast: a hot drink without sugar, a 0%cottage cheese, a slice of white ham
  • At lunch: a fillet of steamed fish and a plate of various vegetables (with 1 tbsp of olive oil and aromatic herbs), an unsweetened plain yogurt
  • As a snack: a fresh seasonal fruit, a small portion of almonds
  • At dinner: a chicken breast and a plate of various vegetables, an unsweetened plainyogurt

Normal day

  • At breakfast: a hot drink without sugar, a porridge of oatmeal with semi-skimmed milk or vegetable milk, a compote without added sugars
  • At lunch: a turkey fillet, a portion of brown rice, a portion ofratatouille, a portion of fresh goat cheese
  • As a snack: a fresh seasonal fruit, a small handful of nuts
  • Atdinner: vegetable soup, 1-2 slices of wholemeal bread, 1-2 boiled eggs, plain unsweetened yogurt
Stephen
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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.