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The '''5:2 diet''' is a ] that emphasizes ].<ref>https://www.bbcgoodfood.com/howto/guide/what-52-diet</ref> The 5:2 approach is similar to, but less restrictive than ''alternate day fasting'', as adherents restrict calories for just two days per week.<ref>https://the5-2dietbook.com/basics</ref> The diet was popularized in the summer of 2012 when the ] broadcast a ] ] featuring doctor and journalist Michael Mosley and his experiments with fasting.<ref>https://www.bbc.com/news/health-19112549</ref> |
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==Technique== |
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The diet involves restricting ] to 25% of an individual's caloric needs for two days per week, and eating ''normally'' for the other five days.<ref>http://www.healthylivingheavylifting.com/an-objective-review-of-the-52-diet/</ref> The diet does not actually advocate for full ], but rather severe ] during the two "fasting" days: the average limit for women is 500 calories, with 600 for men,<ref>https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#section2</ref> although this varies based on ]. Although the diet does not restrict any types of foods during the fast days, it is suggested that adherents focus on: ] (especially ]), lean ], ], ], black ] and ], and water.<ref>https://www.star2.com/health/2018/03/01/what-to-eat-when-youre-on-the-52-diet/</ref> There is no restriction placed on how often adherents may eat during the "fast days," as long as the caloric intake is kept at 25%. There is also no rule for which of the two days during the week are fasting days. |
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Another version of the 5:2 diet is based around the ], with a slight increase in allowed calories (800) during "fast days."<ref>https://thebloodsugardiet.com/the-52-bsd/</ref> |
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==History == |
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Fasting is one of the most ancient traditions in human history, and has been practiced by virtually every culture and religion on earth.<ref>https://idmprogram.com/fasting-a-history-part-i/</ref> ] was known to ] short-term fasting to ] ] in the ].<ref>https://www.targethealth.com/post/short-history-of-fasting</ref> |
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The modern 5:2 diet was popularized in the ] in the summer of 2012 after Dr. Michael Mosley took part in a ] ] ] about the ] of fasting. The popularity of the diet increased after Mosley published his book "The FastDiet" in early 2013. Dr. Michelle Harvie and Tony Howell released "The 2-Day Diet" soon after. |
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==Health effects== |
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Although ] have long shown that intermittent fasting helps improve ], and lengthen ], very few ] have been conducted.<ref>http://news.bbc.co.uk/2/hi/health/8141082.stm</ref> |
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A 1946 study by Anton J. Carlson and Frederick Hoelzel was the first to show that the life expectancy of rats was prolonged by intermittent fasting,<ref>https://academic.oup.com/jn/article-abstract/31/3/363/4725632</ref> and recently a 2018 study on mice by Siying Wei et al. published in Nutrition & Metabolism showed that alternate-day fasting led to a reduction in obesity, blood glucose and improved insulin sensitivity levels.<ref>https://www.heliyon.com/article/e00830/</ref> |
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Some human studies have been done. In 1963 Garfield G. Duncan found that intermittent fasting was able to control obesity in humans.<ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2249073/</ref> |
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The first known large scale human study was done by Francoise Wilhelmi de Toledo et al. and published in ] in January, 2019.<ref>https://journals.plos.org/plosone/article/authors?id=10.1371/journal.pone.0209353</ref> de Toledo studied 1,422 humans with a mean age of 55; 59% were women and 41% were men; 63.4% of the subjects were non-obese. The results were that weight, ], ], and ] decreased, with the reduction significantly higher in men compared with women. The most common adverse effect reported in de Toledo's study was ] (15%), while the least common was muscular ] (0.35%). Other adverse effects reported were ] and ]. No permanent adverse effects were observed. |
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==Critical response== |
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The diet was included by ] as one of the best diets of 2017<ref>https://health.usnews.com/wellness/food/articles/2017-01-04/us-news-ranks-the-38-best-diets-of-2017</ref> and 2018<ref>https://health.usnews.com/wellness/food/slideshows/best-diets-overall?slide=34</ref>, and ranked as one of the ten most popular diets of 2018 according to Google.<ref>https://www.health.com/weight-loss/most-popular-diets-of-2018</ref> |
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==See also== |
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==References== |
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{{reflist}} |
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==External links== |
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* {{official|https://thefastdiet.co.uk/}} |
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{{Diets}} |
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