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The 5:2 diet is a fad diet that emphasizes intermittent fasting. The 5:2 approach is similar to, but less restrictive than alternate day fasting, as adherents restrict calories for just two days per week. The diet was popularized in the summer of 2012 when the BBC broadcast a Horizon episode featuring doctor and journalist Michael Mosley and his experiments with fasting.
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. Another version of the 5:2 diet is based around the Mediterranean diet, with a slight increase in allowed calories (800) during "fast days."
History
Fasting is one of the most ancient traditions in human history, and has been practiced by virtually every culture and religion on earth. 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 the summer of 2012 after Dr. Michael Mosley took part in a BBC2 Horizon documentary about the supposed health benefits 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.
Health effects
Although animal studies have long shown that intermittent fasting helps improve health, and lengthen life expectancy, very few human studies have been conducted. 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, 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. Some human studies have been done. In 1963 Garfield G. Duncan found that intermittent fasting was able to control obesity in humans. The first known large scale human study was done by Francoise Wilhelmi de Toledo et al. and published in PLOS One in January, 2019. 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, BMI, blood pressure, and abdominal circumference decreased, with the reduction significantly higher in men compared with women. The most common adverse effect reported in de Toledo's study was sleep disturbance (15%), while the least common was muscular cramps (0.35%). Other adverse effects reported were headaches and hunger. No permanent adverse effects were observed.
See also
- 2010s in food
- Calorie restriction
- Fasting girl
- Intermittent fasting
- List of diets
- Sustainable diet
- Weight loss
References
- https://www.bbcgoodfood.com/howto/guide/what-52-diet
- https://the5-2dietbook.com/basics
- https://www.bbc.com/news/health-19112549
- http://www.healthylivingheavylifting.com/an-objective-review-of-the-52-diet/
- https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#section2
- https://www.star2.com/health/2018/03/01/what-to-eat-when-youre-on-the-52-diet/
- https://thebloodsugardiet.com/the-52-bsd/
- https://idmprogram.com/fasting-a-history-part-i/
- https://www.targethealth.com/post/short-history-of-fasting
- http://news.bbc.co.uk/2/hi/health/8141082.stm
- https://academic.oup.com/jn/article-abstract/31/3/363/4725632
- https://www.heliyon.com/article/e00830/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2249073/
- https://journals.plos.org/plosone/article/authors?id=10.1371/journal.pone.0209353
External links
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