In the last year or
so, the 5:2 intermittent fasting diet has become so well known that it has been
written about in most magazines and nutrition blogs, been the subject of
several television programmes and has many books written about it. It is a diet
based in the principle of intermittent fasting: you eat ‘normally’ for five
days and you fast for two days of the week. Intermittent fasting came to most
people’s attention when it was featured in a BBC documentary in August 2012:
‘Horizon: Eat, Fast and Live Longer’. In this documentary Dr Michael Mosely
investigated intermittent fasting and tried living on the diet himself,
discovering many aspects of his health improved and his weight reduced in the
process.
Michael Moseley and his 5:2 sidekick, Mimi Spencer. |
On the 5:2
intermittent fasting diet you ‘fast’ for two days of the week, eating only
500-600 calories per day which is essentially just another way of reducing the
total calories consumed per week. On 'normal' days, you eat, well, normally. So
if you're a woman you stick to 2,000 calories and if you're a man you stick to
2,500 calories. The official Fast Diet website describes the five 'normal' days
as "days of normal eating, with little thought to calorie control and a
slice of pie for pudding". Call me cynical but I would suspect that if a
person is overweight - hence they began the diet - it is their
"normal eating, with little thought to calorie control" that lead
to them being overweight and therefore needs addressing. To encourage this is
not only irresponsible but dangerous, as we all know the consequences of being
overweight (heart disease, stroke, Type 2 Diabetes). It also bothers me that
there is absolutely no thought given to those people who are overweight because
of a negative relationship with food or even an eating disorder such as
compulsive overeating disorder. This is a genuine disorder
with debilitating effects, not just physically but emotionally and
psychologically. It is so important that a person is supported emotionally as
they work on reducing their weight, and that they aren't just left to tick
boxes and follow instructions to "eat normally" and then starve.
This diet is also a
danger for sufferers of other eating disorders, namely anorexia nervosa and
bulimia nervosa. As we know this diet encourages a cycle of starving and
(potentially) gorging, much like the binge-purge cycle of bulimia, and
sometimes of anorexia. The 'fast' days, in encouraging such severe calorie
restriction, could easily trigger even a recovered anorexic or bulimic person.
I would recommend so, so strongly that if you have ever suffered from an eating
disorder, have a negative relationship with food or have a history of comfort
eating or food restriction, that you don't touch this diet with a barge pole.
So let's go back to
the weight loss people experience on the 5:2 diet. An average woman who
requires 2000 calories per day and is on the 5:2 diet is simply reducing her weekly
calorie intake from 14,000 to 11,000 which is likely to affect her weight in
the same way that reducing her daily calorie intake from 2000 to around 1600
(seven days a week) would; it equates to the same calorie deficit. This creates
a weekly calorie deficit of 3000 calories, equating to just under 1lb of weight
loss per week. Most doctors, dieticians, nutritionists and sensible weight loss
diets will tell you to consume around 1,600 calories per day (if you're a woman
- 2,000 if you're a man). This creates a weekly calorie deficit of 3000
calories, equating to just under 1lb of weight loss per week. Nothing new:
reduce your calorie intake by 3,000-3,500 and lose a pound in weight.
The weight loss
experienced during intermittent fasting depends on not overeating on the five
remaining ‘normal’ days of the week. In this respect, the 5:2 diet offers
nothing new or miraculous, it is simply a method of reducing calories. It may
feel tempting to reach for the biscuit tin after two days of restrictive eating,
your body will certainly be screaming out for an energy quick-fix as it slips
into starvation mode and the metabolism slows down. However it is vital - if
you really must follow this diet - that you don't binge eat or eat sugary,
high-fat, refined and processed foods on your 'normal' days. The idea is that
you eat a wholesome, healthy diet full of wholegrains, protein, healthy fats,
natural sugars and plenty of fresh fruits and vegetables, which is great, until
day six comes around and you have to starve yourself. However for people who
struggle to diet 24/7, having to only restrict calories twice a week may be an
ideal option.
Research has shown
that intermittent fasting is just as effective as constant calorie restriction
in terms of weight loss, insulin sensitivity and other health risks such as
heart disease and high blood pressure (Harvie et al., 2010). Previous to the
2010 study led by Dr Michelle Harvie, the benefits of intermittent fasting had
only been tested on rodents yet showed equal – sometimes more – effectiveness
than constant calorie restriction with regards to weight loss and reducing
disease risk. Harvie’s experiment involved prescribing a 25% calorie
restriction diet to two groups of women over six months: one group was
intermittently fasting, the other was constantly restricting calories. Harvie
found that the women who intermittently fasted lost more body weight than those
who constantly restricted and fat loss was the same for both groups,
demonstrating that intermittent fasting could be an ideal diet for anyone who
struggles to stick to a constant calorie restriction diet.
In Harvie’s
experiment, intermittent fasters experienced greater improvements in insulin
sensitivity, greater reductions in insulin resistance and a greater increase in
adiponectin (a protein involved in the regulation of blood-glucose levels and
fatty acid breakdown which, in higher quantities, can aid weight loss) compared
with constant calorie restrictors. Other research suggests that along with
these benefits, intermittent fasting can increase lifespan, improve cognitive
function thus protecting from conditions such as dementia and Alzheimer’s, and
protect from diseases such as heart disease (NHS, 2013). However, the NHS
propose that currently there is not enough detailed research into the 5:2
intermittent fasting diet to understand how exactly these benefits occur. For
example, although the 5:2 diet recommends women eat 500 calories and men eat
600 calories on fast days, there is no evidence offering good reasons for these
specific figures. Equally, it is unclear whether 5:2 fasting is the most
beneficial form of intermitting fasting – it could instead be alternative day
fasting, for example. Also, as the 5:2 diet has only been popular for around 18
months, its sustainability in the long term is currently unclear (NHS, 2013).
On Horizon’s ‘Eat,
Fast and Live Longer’, Dr Michael Mosely discovered that by consuming only 600
calories per day on his ‘fast’ days twice a week and eating his normal diet on
his ‘feed’ days, for a total of five weeks, he lost a stone in body weight. He
also found his blood markers such as IGF-1, glucose and cholesterol improved
which will, in the long term, reduce his risk of age-related diseases like
cancer and diabetes (BBC, 2012). Mosely also found that by eating a balanced
300 calorie breakfast to kick-start his ‘fast’ days, he would have adequate
energy throughout the day and would not feel the need to binge, even on ‘feed’
days.
It is evident that
the 5:2 intermittent fasting diet has some benefits, particularly to people who
can stick to a healthy, well-balanced diet on 'normal days' and are not easily
triggered into a binge-purge or binge-starve cycle. And as Michael Mosely
discovered, there are some other health benefits to the 5:2, although nothing
that a balanced diet 7 days a week wouldn't also produce. It appears to be an
ideal diet for people who have struggled to be on a diet 24/7 before, as
calorie restriction only takes place on two days per week. What seems to make
this diet more sustainable for most people is the fact that you are never more
than one day away from eating ‘normally’ again. But is this not just another
diet which pulls us back into the cycle of trying one fad diet after another,
overeating, undereating, cutting out food groups, making up for lost calories,
restricting, guilt, weight gain, weight loss, repeat?
References
Harvie et al., 2010, ‘The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women’, 5 October 2010, published by Int J Obes (Lond). http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
NHS, 2013, ‘Does the 5:2 Intermittent Fasting Diet Work?’, NHS Choices, January 2013. http://www.nhs.uk/news/2013/01January/Pages/Does-the-5-2-intermittent-fasting-diet-work.aspx
BBC, 2012, ‘The Power of Intermittent Fasting’, 5 August 2012, http://www.bbc.co.uk/news/health-19112549
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