The 5:2 diet not only helps lose 1kg per week but also enhances brain function, reduces the risk of heart disease and cancer, and improves cholesterol and blood sugar levels.
Dr. Michael Mosley is a renowned science presenter, journalist, and executive producer in the UK. The 5:2 diet introduced by him has quickly become a popular weight loss method. It not only supports weight loss of 0.5 to 1kg per week but also helps stabilize blood sugar levels and reduce inflammation.
Accordingly, Mosley recommends unrestricted eating for 5 days and a strict calorie reduction on the remaining 2 days (600 calories for men and 500 calories for women). Since its launch in the book “The Fast Diet” in 2013, this method has become a smart choice for those seeking balance in weight management and long-term health.
Not prohibiting any foods, this diet allows free eating for 5 days and significant calorie reduction on two days, creating anticipation for delicious meals to come. This flexibility makes it easier to maintain the diet, enhancing the chances of success.
Importantly, this diet is designed to guide participants toward a healthier and longer life. Weight loss is not the only goal; it is also part of the process of enhancing quality of life.
Dr. Michael Mosley. (Photo: Express).
How Does the 5:2 Diet Work?
The 5:2 diet operates on the principle of intermittent fasting. Studies show that intermittent fasting can be as effective as reducing daily caloric intake. Notably, a study published in the journal Obesity Science and Practice in 2016 indicated that for some individuals, this method is not only easy to follow but also helps significantly reduce fat while preserving muscle mass.
What Results Can Be Expected?
This diet is not only a sustainable weight loss pathway but also a method that promotes a healthy lifestyle change. Participants can expect to gradually lose weight from 0.5 to several kilograms.
Each individual is unique, so comparisons do not always accurately reflect progress. The rate of weight loss will depend on initial body conditions and other factors such as physical activity on regular eating days. Weight loss typically occurs more rapidly in the initial stages and then slows down.
According to BBC Good Food, the 5:2 diet also offers other health benefits such as:
- Enhancing brain function.
- Reducing the risk of cardiovascular diseases, strokes, and cancer.
- Improving cholesterol levels and blood sugar control.
- Combating aging by lowering IGF-1 hormone levels (a hormone related to aging).
The calorie intake on fasting days will depend on gender, basal metabolic rate, and total daily energy expenditure.
The 5:2 diet includes eating freely for five days and reducing calorie intake on the remaining two days. (Photo: Freepik).
However, the 5:2 diet is not suitable for everyone. Pregnant women, nursing mothers, and individuals with diabetes who are on medication should exercise caution and seek medical advice before starting. For teenagers and children, implementing this diet may not be safe due to potential deficiencies in essential nutrients needed for growth and the risk of developing unhealthy eating habits.
Individuals taking medication, especially those that need to be consumed with food on a fixed schedule, should also consult a doctor before beginning. Most importantly, before deciding to try any dietary method, it is crucial to discuss it with a physician to ensure it does not pose health risks.
