5:2 method : Michael Mosley lost 9 kilos & reversed his diabetes

Posted on Posted in Food and Health, Healthy Diet, Healthy Living, Weight Loss

5:2 Method: Introduction

5:2 method is one of the intermittent fasting methods to reduce weight. Using this method, Michael Mosley, a British television journalist, producer and presenter lost 9 kilos & reversed his diabetes. This diet method is also known as Fast Diet. This plan is called a 5:2 diet plan because you eat normally for 5 days in a week and eat only 25% of calories(450-500 for girls and 550-600 for boys) that you eat on a normal day. According to this study [1], this method and other intermittent fasting methods can be used as an alternative to calorie restricted diet for weight loss and type 2 diabetes risk reduction in overweight and obese populations.

Process Involved

This is a very simple process. You just have to eat 25% on the restricted day of what you eat on a non-restricted day. Restricted days must not be on consecutive days. You can eat normally without counting calories on the non-restricted days. And Yes!!, this does not mean that you can eat anything and everything. Junk foods must not be consumed if you wish to reduce weight.

Health Benefits

This process helps with various health benefits as proven by researchers [2][3][4][5]. One of the studies also shows that 5:2 method is as effective as calorie restricted diet method for reducing disease risk [5]. Some studies have recorded positive results with this method on obese and type 2 diabetic individuals to reduce and control heart diseases [6]. Alternate fasting method is similar to 5:2 method, the difference being it’s a 4:3 method, that’s all. A group consisting of 32 people for either alternate fasting method or controlled diet method [7]. This experiment concluded with a reduction in body weight by more than 5 kg and fat mass by 3.5 kg, with no change in muscle mass.

Weight Loss using 5:2 method

Now, talking about weight loss, intermittent fasting can be an easy and effective way. But this may not be as effective as weight loss using calorie restricted diet [1]. But there have been significant studies to show that it is effective for weight loss[5][7][8].weight loss photo

There are various foods you can eat if you want to restrict your calories during fasting days. You can check out 6 Foods to reduce weight. Foods with high satiety value will help you eat less and limit your calorie intake such as boiled potato, pulses, legumes, etc.

Take Away

Follow 5:2 method if you want to reduce weight but don’t want to count calories every time during the weight reduction process.

 

 

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