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| The '''5:2 diet''' |
The '''5:2 diet''' emphasizes ] by restricting food intake on two days of each week.<ref name="fisher">{{cite web|url=https://www.bbcgoodfood.com/howto/guide/what-52-diet|author=Roxanne Fisher|title=What is the 5:2 diet?|website=BBC Good Food|date=30 August 2017|accessdate=14 January 2019}}</ref><ref name="nhs">{{cite web | title=Is there an effective new alternative to the '5:2 diet'? | publisher=National Health Service, UK | date=22 June 2018 | url=https://www.nhs.uk/news/food-and-diet/is-there-an-effective-new-alternative-52-diet/ | access-date=14 January 2019}}</ref> The 5:2 approach is similar to but less restrictive than ''alternate day fasting,'' and does not restrict a particular ] (e.g. carbohydrates). The diet was popularized in the summer of 2012 when the ] broadcast a '']'' ] featuring ], ], and author ] explaining his experiments with fasting.<ref name="mosley">{{cite web|url=https://www.bbc.com/news/health-19112549|title=The power of intermittent fasting|date=5 August 2012|author=Michael Mosley|publisher=BBC Health|accessdate=14 January 2019}}</ref><ref name="BBC">{{cite web | title=Horizon - Eat, Fast and Live Longer | publisher=BBC iPlayer | date=6 August 2012|url=https://www.bbc.co.uk/iplayer/episode/b01lxyzc/horizon-20122013-3-eat-fast-and-live-longer | accessdate=14 January 2019}}</ref> A variation of the 5:2 diet is the 16:8 diet, in which the person fasts for 16 hours a day and eats meals each day in an 8 hour window, often between 10am and 6pm.<ref name=nhs/> | ||
| ==Technique== | ==Technique== | ||
| 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 name=mosley/> 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, although this varies based on ].<ref name=fisher/> Although the diet does not restrict any types of foods during the fast days, it is suggested that adherents focus on ] (especially ]), lean ]s, ], ]s, black ] and ], and water.<ref name=fisher/> 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%.<ref name=fisher/> There is also no rule for which of the two days during the week are fasting days.<ref name=fisher/><ref name=mosley/> | 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 name=mosley/> 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, although this varies based on ].<ref name=fisher/> Although the diet does not restrict any types of foods during the fast days, it is suggested that adherents focus on ] (especially ]), lean ]s, ], ]s, black ] and ], and water.<ref name=fisher/> 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%.<ref name=fisher/> There is also no rule for which of the two days during the week are fasting days.<ref name=fisher/><ref name=mosley/> | ||
| Medical opinion is that the benefits of fasting |
Medical opinion is that the benefits of fasting are known, although adherence may be difficult for some compared to other diets. For some people, such as pregnant women or ] on medication, fasting may be unsafe.<ref name=fisher/><ref name=mosley/> | ||
| ==History == | ==History == | ||
Revision as of 13:44, 13 July 2019
The 5:2 diet emphasizes intermittent fasting by restricting food intake on two days of each week. The 5:2 approach is similar to but less restrictive than alternate day fasting, and does not restrict a particular macronutrient (e.g. carbohydrates). The diet was popularized in the summer of 2012 when the BBC broadcast a Horizon episode featuring physician, broadcaster, and author Michael Mosley explaining his experiments with fasting. A variation of the 5:2 diet is the 16:8 diet, in which the person fasts for 16 hours a day and eats meals each day in an 8 hour window, often between 10am and 6pm.
Technique
The diet involves restricting caloric consumption to 25% of an individual's caloric needs for two days per week, and eating normally for the other five days. The diet does not actually advocate for full fasting, but rather severe calorie restriction during the two "fasting" days: the average limit for women is 500 calories, with 600 for men, although this varies based on various factors. Although the diet does not restrict any types of foods during the fast days, it is suggested that adherents focus on vegetables (especially leafy green), lean meats, eggs, soups, black coffee and tea, and water. 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.
Medical opinion is that the benefits of fasting are known, although adherence may be difficult for some compared to other diets. For some people, such as pregnant women or diabetics on medication, fasting may be unsafe.
History
Fasting is an ancient tradition, having been practiced by many cultures and religions. Hippocrates was known to prescribe short-term fasting to ill patients in the 4th century BC. The modern 5:2 diet was popularized in the UK in 2012 after Dr. Michael Mosley took part in a BBC2 Horizon documentary about the supposed health benefits of fasting. Interest in the 5:2 diet increased after Mosley published a series of related diet books, beginning with the first book – The 5:2 Fast Diet – in early 2013.
See also
References
- ^ Roxanne Fisher (30 August 2017). "What is the 5:2 diet?". BBC Good Food. Retrieved 14 January 2019.
- ^ "Is there an effective new alternative to the '5:2 diet'?". National Health Service, UK. 22 June 2018. Retrieved 14 January 2019.
- ^ Michael Mosley (5 August 2012). "The power of intermittent fasting". BBC Health. Retrieved 14 January 2019.
- ^ "Horizon - Eat, Fast and Live Longer". BBC iPlayer. 6 August 2012. Retrieved 14 January 2019.
- Fung, Dr Jason (11 April 2015). "Fasting - A History".
- Hicks, Cherrill (13 April 2015). "Why fasting is now back in fashion". The Telegraph. Retrieved 14 January 2019.
- ^ Michael Mosley; Mimi Spencer (26 February 2013). The 5:2 Fast Diet. Atria Books. ISBN 9781476734941. Retrieved 14 January 2019.
External links
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