The 5:2 diet plan is designed to support anyone looking for an effective but gradual way to lose weight – here’s what you should know
This week marks the first anniversary of Dr Michael Mosley’s death. The celebrated medical specialist sadly died of natural causes in Greece.
The television star, 67, was renowned for his expertise in nutrition and diet plans, helping countless people lose weight while bolstering their long-term health. One famous dietary programme was the 5:2 diet, which he developed with his wife, Dr Clare Bailey Mosley, in an effort to simplify dieting for everyone. Despite Dr Mosley’s tragic death, the tremendous impact of his work will live on, with his family now establishing a research fund in his name.
But what exactly is the 5:2 diet, and how can it help you? If it’s something you’d be keen to explore, look no further. The Mirror has compiled everything you need to know about the popularised regimen.
What is the 5:2 diet?
The 5:2 diet plan is designed to support anyone looking for an effective but gradual way to lose weight. It involves eating normally for five days and reducing consumption for two, often called ‘fasting’ days.
During these fasting days, dieters are advised to consume between 500 and 800 ‘high-quality’ calories while eating within an eight, 12, or 14-hour window. It doesn’t matter what days of the week are fasting days, though it is advised to separate them with one ‘normal’ day.
Prioritising Mediterranean-style food is also encouraged across all days, as emerging research increasingly shows it offers greater health benefits than typical ‘Western’ staples. Specialists at Healthline have explained: “One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week.
“It’s important to emphasise that eating ‘normally’ does not mean you can eat anything. If you eat too much junk food, then you probably won’t lose any weight, and you may even gain weight.”
Does it work?
While limited research has been conducted on the 5:2 diet specifically, academic studies have acknowledged the benefits of intermittent fasting. This goes beyond weight control, with scientists highlighting its potential role in chronic illness prevention, too.
Following a study in 2021, Dr Benjamin Horne at the Intermountain Healthcare Heart Institute, explained: “Inflammation is associated with a higher risk of developing multiple chronic diseases, including diabetes and heart disease. We’re encouraged to see evidence that intermittent fasting is prompting the body to fight inflammation and lowering those risks.”
He later added: “The best routine is one that patients can stick to over the long term, and this study shows that even occasional fasting can have positive health effects.”
It’s also worth noting that Mediterranean-focused diets other than the 5:2 have garnered notable attention for their possible health perks. These benefits similarly extend beyond weight loss.
For instance, last year, the Autonomous University of Barcelona listed garlic, saffron, olives, rosemary, and grapes among the Mediterranean foods with ‘active components’ that may be advantageous for heart health. Meanwhile, another study from Tulane University even found that Mediterranean diets may be associated with a slashed dementia risk.
“Our findings suggest that the Mediterranean diet or its biological effects could be harnessed to improve scholastic performance in adolescents, or work performance in young adults,” corresponding author Dr Demetrius Maraganore at Tulane University said at the time.
“While these findings are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced dementia risk.”
Is it for everyone?
Despite its potential advantages, the 5:2 diet is not for everyone. Kerry Torrens, a nutritionist at the BBC’s Good Food, warned that it isn’t safe for pregnant or breastfeeding mothers or anyone using specific medications.
It’s also unsafe for children and teenagers who need more crucial nutrients for growth. Therefore, anyone considering the 5:2 diet is encouraged to seek medical guidance first.
Kerry said: “Much of the emphasis given to the 5:2 is on the ‘fasting’ days, but to be safe, effective and healthy, the food consumed during the other five days of the week needs to be of high nutritional value.
“For this reason, you should aim to include essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs with plenty of fruit and vegetables to supply the necessary fibre, vitamins and minerals that you need.”