Whether you're waiting for New Year to really make you lose weight, or you're under doctor's orders to shift a few pounds, my NEW 5: 2 can be exactly what you need.
When I first wrote The Fast Diet with journalist Mimi Spencer, in 2012, millions of people around the world fell in love with the idea of losing weight by being good twice a week & # 39; and normally eat the rest of the time.
Many people found it easier to eat in this way, rather than with the standard slow and stable & # 39; method.
Dr. Michael Mosley wrote The Fast Diet for the first time in 2012, but has now made some changes to the 5: 2 plan to make it easier to hold
I originally compiled the 5: 2 diet after talking to scientists about the potential health benefits of intermittent fasting.
I decided five days a week that I would eat healthy, and on my two fasting days I would reduce to 25% of my normal intake – about 600 calories a day (500 calories for women, who need fewer calories every day).
I was amazed at how effective 5: 2 turned out to be. I think that one of the most important reasons why people swear it is due to flexibility. Unlike many other diet plans, you do not have to stop eating many food groups (such as carbohydrates) or buy expensive ingredients. In fact, it will save you money!
This early version of the 5: 2 diet was, I think, pretty good. The science of nutrition and health, however, does not stand still, and in the past six years there has been a wealth of fascinating new research into various forms of fasting and intermittent diet.
On the new plan, people can choose to follow the diet quickly and spend two weeks (or more) on 800 calories a day, or relax more slowly instead (file photo)
That's why I made some changes to my original 5: 2 plan to make it easier to hold. It also offers the possibility to start it with a fast 800-per-day regime. Follow it and hopefully you will stimulate your mental and physical health and you will lose a few centimeters of your waist.
In Saturday & # 39; s Mail I launched the Fast 800 diet with a 32 page magazine full of tasty, healthy recipes, much made by my wife, Dr. Clare Bailey. Today I will concentrate on the core 5: 2 element of my new, improved plan.
Every day I will reveal more this week about the health benefits of the multi-faceted approach to my Fast 800 plan, with nutritious recipes created exclusively for email readers.
A completely new 5: 2
As I explained in Saturday's magazine, you can choose on my new plan whether you want to follow your diet quickly and want to spend two weeks (or more) on 800 calories per day, or rather slower to train.
If you opt for the 5: 2 route, choose two days per week for 800 calories to & # 39; fasting & # 39; and then to eat an abundance of delicious Mediterranean-inspired dishes on the remaining five days.
So what happens when you start to fast?
During the first 24 hours of rapid, major changes occur in your body.
Within a few hours the sugar levels (glucose) that circulate in your blood begin to decrease.
If it is not replaced by food, your body starts looking for energy in the form of glucose that is stored in your muscles and liver, called glycogen.
But as soon as the glycogen stores start low (about ten to twelve hours after your last meal), your body switches to fat burning mode.
It is called & # 39; the metabolic switch turn around & # 39 ;. When this happens, fat is released from your fat storage and converted into fatty acids and ketone bodies.
This process is called ketosis. Your brain will use these ketone bodies as a source of energy.
The longer you can avoid sugar and reduce carbohydrates, the longer you should be able to maintain this ketogenic fat-burning state – that's why many of my recipes in this series contain fewer carbohydrates than you might expect.
The key to both approaches is the idea of consuming 800 calories, studies have shown that it is just the right amount to tempt your body into a fastener, without being so low, that you would eventually want you to have no diet at all. would follow.
On your & # 39; fast & # 39; days you just have to keep an eye on your calorie intake. You can choose between three small meals per day or two larger meals (without breakfast or dinner), as long as the total calories reach 800.
I also urge you to try Time-Restricted Eating (TRE), where you eat within a shorter time span.
Studies also show if you extend your nighttime rest to 12 hours or longer, and your eating time shortens in less hours, you can enjoy even more of the health benefits of intermittent fasting.
So, if you start the fast-track 800 calories per day plan, I advise you to eat those calories in a 12-hour window (say between 8 am and 8 pm) and then 12 hours without food. Stick to the plan and you could lose a stone in three weeks.
But if you decide to do the NEW 5: 2 and limit your 800 calorie days to two days a week, then I think it's a good idea to apply a little extra TRE and within 24 hours ten hours to eat (for example from 8 am to 6 pm). , or from 11:00 am to 9:00 pm) on your fasting days.
If it seems easier, it could mean that you skip breakfast and enjoy two slightly larger meals instead of three small meals.
For the 800-calorie fast days, you can use the low-calorie recipes in this series. On other days you can eat normal but healthy, while you stick to a Mediterranean-style diet with low carbohydrates and refined sugars, without having to count calories. You could lose 1-2 kg per week on this version of the plan.
Fast weight loss was previously described as "crash dieting", but the research now shows that it can be safe and durable. In fact, people who lose weight quickly are more likely to keep it off.
You can stay in this fast phase for up to 12 weeks, but if you have medical problems, please contact your doctor beforehand.
This diet is not suitable for children under 18 years of age, or if you are breastfeeding, pregnant or undergoing fertility treatment. It is also not for those who are too light, have an eating disorder or a psychiatric disorder, who have recently had heart problems or uncontrolled heart disease or high blood pressure.
Consult a doctor if you feel unwell or are recovering from a serious operation, or if you have diabetes, retinopathy or epilepsy.
Choose from these irresistible and nutritious recipes to boost your weight loss
The poached eggs with breakfast option with mushrooms and spinach contain 218 calons
Poached eggs with mushrooms and spinach
218 cal., Serves 1
- 2 very fresh medium eggs, refrigerator-cold
- 5 g butter or 1 teaspoon. Extra virgin olive oil
- 75 gr small chestnut mushrooms, sliced
- 50g young spinach leaves
1. Take a medium-sized pan with a third amount of water and simmer gently. Break the eggs into two cups and gently place them one by one in the pan. Immediately turn off the fire. Let stand for 4-5 minutes, or until the whites are set and the yolks remain liquid.
2. Melt the eggs while the butter poaches in a non-stick pan (or use olive oil) and fry the mushrooms for 3-4 minutes or until lightly browned.
3. Add the spinach and mix with the mushrooms until the net begins to wither. Do not boil too much or a lot of liquid is released. Season with pepper and a pinch of salt. Put the mushrooms and spinach on a plate. Drain the eggs with a skimmer and place them on top. Season and serve.
Another breakfast option is eggs with seasoned asparagus and the recipe serves two
Boiled eggs with spiced Asparagus soldiers
230 cal., For 2 people
THIS fantastic light breakfast is full of flavor.
- 250 grams of spears of the asparagus
- 4 eggs
- 1 tablespoon of olive oil
- Large pinch of ground cumin or smoked paprika
1 Cut or break the woody ends of the asparagus and blanch the spears in a pan of boiling water for about 3 minutes. Drain, pat dry with kitchen paper and set aside.
2 Heat a pot of water with water. Add the eggs and cook 6-7 minutes for a soft yolk.
3 Meanwhile, heat a baking sheet on the hob. Throw the asparagus spears into the olive oil and drizzle with the cumin or pepper, salt and black pepper. Bake on the baking sheet for 3-4 minutes, rotate a few times, until they are soft and slightly charred.
4 Serve the boiled eggs in egg cups, with the asparagus on the side for dunking.
MORE PRESENT: (Calories per person are shown.) Add a large handful of spinach, throw in a non-stick pan for about 1-2 minutes until it wilts (insignificant calories; add 37 calories if you fry the leaves in 1 teaspoon of butter, or 27 calories for 1 teaspoon of olive oil). Or add a large handful of mixed salad (no extra calories unless you add a dressing, such as olive oil and cider vinegar).
For a more unusual breakfast try the spiced stewed plums with yogurt and almonds
Seasoned, stewed breakfast plums
244 cal., For 2 people
- 4 prunes (about 275 g), halved and stoned
- 2 x 10-12 cm strips of orange peel, peeled with a peeler
- Juice of 1 large orange (about 100 ml)
- ¼ t of ground cinnamon
- 100g full, fatty Greek yogurt
- 15 g of roasted almond flakes
1 Put the prunes in a pan. Add the orange peel and the juice, 150 ml water and cinnamon. Stir slightly.
2 Bring the liquid to the boil, cover and cook over low heat for 10-15 minutes, or until the plums are soft but retain their shape.
3 Serve hot or cold with Greek yogurt and a dash of roasted almonds.
Zingy avocado salad contains 240 calons and is easy to make
Zingy avocado salad
240 cal., For 2 people
- 210g can be red kidney beans, drained and rinsed off
- 40 g mixed lettuce leaves
- 10 cherry tomatoes, divided into quarters
- 2 spring onions, trimmed and finely chopped
- 20g forest fresh coriander, leaves coarsely chopped
- 1 medium avocado, peeled, stoned and sliced (150 g of prepared weight)
- 15 g mixed seeds, such as sunflower, pumpkin, sesame and flax
For the dressing:
l Juice of 1 lime
l 2 tablespoons of extra virgin olive oil
l ½ tl Dijon mustard
1 Throw the beans, leaves, tomatoes, spring onions and coriander together. Put the avocado on top.
2 Mix together the lime juice, the oil and the mustard. Season with salt and pepper. Sprinkle the dressing over the salad, drizzle with the seeds and serve.
This twist on beans on toast requires cannellini beans and a selection of seeds
Spicy baked beans on sourdough Toast
246 cal., For 2 people
A COMPLETE FOOD, home-made, low-sugar beans on toast.
- ½ teaspoon of cumin seeds
- ½ tsp coriander seed
- 2 tablespoons of olive oil
- 1 small red onion, peeled and finely diced
- 1 prickly celery, finely diced
- ¼ t of crushed turmeric
- ¼ tsp pepper
- 227 g can chop tomatoes
- ½ el balsamic vinegar
- 1 x 400 g can cannellini beans, drained and rinsed
- 2 slices of sourdough bread
1 Heat the cumin and coriander seeds for 1-2 minutes in a medium sized, non-stick pan to release their aroma, then add the oil and fry the onion and celery for 2-3 minutes, until softened.
2 Stir in the remaining herbs and cook 30 seconds longer before adding the tomatoes, 150 ml water and the balsamic vinegar. Let it simmer for 15 minutes, stirring occasionally.
3 Stir in the beans, add 1-2 tbsp water to loosen if necessary and season. Let it cook 2-3 minutes longer, or until the beans are warm.
4 Meanwhile, toast the bread. Serve the beans over the slices of sourdough.
Another lunch option is dark rye bread with egg and spinach that contains 240 corals
Dark rye bread with egg and spinach
240 cal., Serving 1
- 2 eggs
- 1 teaspoon of butter or olive oil
- 2 handfuls of spinach
- 1 slice of rye bread, lightly toasted
1 Poach the eggs in boiling water for 4 minutes or throw them together.
2 Meanwhile, melt the butter (or use oil) in a frying pan that is non-stick on a medium heat and add the spinach. Bake briefly, until it wilts, then spoon on the toast.
3 Place the eggs on top. Season with a little salt and lots of black pepper.
TIP: for extra flavor, add a few drops of Tabasco sauce or a pinch of cayenne pepper.
A low-calorie dinner option is lemony chicken
Lemony roast chicken
410 veal, for 2 people
- 2 teaspoons of extra virgin olive oil
- 4 small chicken thighs (about 470 g), without skin
- 1 medium-sized red onion, cut into thin segments
- 1 medium-sized red pepper, without seed and cut into 3 cm pieces
- 1 medium yellow pepper, without seed and cut into 3 cm pieces
- 1 medium-sized zucchini, halved lengthwise and cut into 2 cm slices
- 2 vines of cherry tomatoes, each with about 7 tomatoes
- Juice of ½ lemon
1 Preheat the oven to 200c / 190c fan / gas 6. Brush a baking tray or fry the can with a little oil and place the chicken thighs with the skin facing up. Season with salt and pepper. Grate for 10 minutes.
2 Put the onion, bell pepper and zucchini in a bowl and mix with the remaining oil. Season with pepper. Remove the dish from the oven and sprinkle the vegetables around the chicken. Roast 20 minutes.
3 Remove the baking sheet from the oven and add the tomatoes. Squeeze the juice of the lemon over the chicken and the vegetables. Return to the oven for another 10-15 minutes or until the vegetables are soft and slightly charred and the chicken is cooked.
4 Serve the chicken and vegetables with the delicious lemon-like cooking juices.
The simple soy salmon and stir fry vegetarian recipe feeds two and is only 395 calons
Simple Soy Salmon and Stir-fry Veg
395 cal., For 2 people
- 2 tablespoons dark soy sauce
- 1 teaspoon of sesame oil
- ½ teaspoon dried chili flakes (optional)
- 2 x 125g salmon fillets
- 4 spring onions, cut and cut into pieces of about 2 cm
- 1 tablespoon extra virgin olive oil
320g bag stir-fry vegetables or mix of prepared pods, shredded pak choi, sliced carrots, mushrooms and peppers & # 39; s
1 Preheat the oven to 200c / 180c fan / gas. 6. Cover a small, shallow baking dish with kitchen foil. Mix the soy, sesame and chili, if used.
2 Place the salmon fillets in the prepared bowl or in the baking tin, with the skin side down and scoop the soy sauce mixture over it. Spread the spring onions.
3 Season with ground black pepper and cook for 15 minutes or until the fish is just done.
4 When the salmon has almost finished cooking, heat the olive oil in a large frying pan or wok with non-stick coating and stir-fry the vegetables for 4-5 minutes, or according to the instructions on the package.
5 Spread the vegetables evenly over two heated plates or bowls and cover them with the salmon. Spoon over the soy cabbage and serve.
There is even a curry on Dr. Mosley's recipes and this vegan Rogan Josh, who serves four people, comes in at 310cals
Vegan Rogan Josh
310 cals, serves 4
YES, you can still enjoy curry. . . just skip the potato, white rice, naan and chapattis!
- 3 tablespoons of olive oil
- 2 onions, 1 cut, the other cut into rings
- 300 g of pumpkin, peeled and chopped
- 3 garlic cloves, cut into slices
- ½ red pepper, without seed and in slices
- 200 g Portobello mushrooms, chopped
- 400g chickpea pans, drained
- 2 tablespoons of rogan josh pasta
- 400g cans of chopped tomatoes
- Handful of kale
- 2 tablespoons fresh coriander, chopped
1 Heat the oil in a pan and fry the onion rings for 8-10 minutes or until golden brown and crunchy. Remove from the pan and set aside.
2 Bake the chopped onions for 2-3 minutes in the same pan and oil. Add the pumpkin, garlic, red pepper and mushrooms and fry for another 3-4 minutes.
3 Stir in the chickpeas with the rogan Josh dough, followed by the tomatoes.
4 Cover the pan and simmer for 15 minutes or until the vegetables are tender. Add water if necessary to loosen the sauce.
5 Stir in the kale and cook for 2 minutes, then add the coriander and season. Garnish with the onion rings and serve with Coconut cauliflower rice (recipe to follow, add 105 cals).
Q & A: On what days should I fast and keep the weight off?
Fast days can be back-to-back or divided during the diet (file photo)
Question: Should I start with 800 calories a day?
A: The first decision you have to make is whether you want to start the fast-track 800 calories-per-day diet, or the new 5: 2 plan of 800 calories on two days a week.
The answer depends on your motivation levels and how much weight you want to lose. The advantage of the fast-track option is of course that the weight loss will be dramatic, and that can be very motivating – but you have to be sure that you find it comfortable to try.
I propose that you commit to this phase for two weeks, and then review again.
Question: How do I choose my 800 calorie days?
A: I am often asked whether it is better to do 800 calories consecutively during the 5: 2 days or split them up.
When I started, I did not care what days I fasted, so I opted for Tuesdays and Thursdays. This was primarily a process of elimination. I did not want to curtail my social life by choosing Friday or on weekends. Monday fasting seemed an unattractive way to start the week.
When I initially tried to do my fast back-to-back (Tuesdays and Wednesdays), I found it awkward, but it is a pattern that I often follow now.
In theory, you might be fasting better if you can, because that helps you to get the maximum fat-burning benefit of two days of calorie restriction, and your body should stay in fat burning mode (ketosis) for the entire second day. Some people also find it more convenient to get their fasting over and done at once.
However, you may prefer to split your days. Just find a solution that suits you best. My only advice is that once you have chosen your days, try to hold them week after week. Being flexible about your busy days can mean that you will complete them less quickly.
Question: When should I eat 800 calories a day?
A: Everybody is different. When I do 5: 2, I use most of my calories in just two meals and I put a few aside for a small snack.
You can double the amounts of ingredients in recipes or add extra vegetables for non-fast days.
I have a late breakfast, skip lunch and try to eat early in the evening. As you will see in this week's extracts, including today, our menus offer a huge selection.
You can use three small meals – breakfast, lunch and dinner – or distribute the calories over two larger meals. Try every approach until you find one that works for you.
Question: If I lose weight quickly, will I put it back on when I stop a diet?
A: No. Studies that have lasted longer than a year show that gaining weight is no longer a problem for those who lose weight quickly than those who have gradually lost it.
In fact, weight loss dieters quickly lost, and loved, much more weight. An Australian study in which 200 obese volunteers were put on a 800-mg fast-loss diet for 12 weeks found that they not only lost more weight than regular dieters, but four years later they were even leaner.
Question: Does it matter what I eat if I stay below 800 calories?
A: I strongly recommend that you eat a Mediterranean-style diet instead of preparing a diet for yourself. Please do not even think of one of those crazy cabbage soup or green juice diets.
Even if you eat less, you do not get a good balance of nutrients.
The menus in this series are made to be safe and durable. Whatever you eat, it is vital that you get enough daily protein (at least 50-60 g per day), otherwise you risk losing muscle. You also need to be sure that you have a balanced mix of all other essential nutrients.
Question: Will my metabolism not crash if I follow a fast slimming diet?
A: Fear of being in & # 39; starvation mode & # 39; to go is one of the reasons why many people think that diets, especially fast diet foods, do not work.
This myth is based on the Minnesota Starvation Experiment, conducted during the Second World War, in which slender young volunteers lived with a low-calorie diet (approximately 1,500 calories a day), mainly consisting of turnips and potatoes.
People can still play sports on the Fast 800, but Dr. Mosley said: "I would not recommend long-term intensive exercises on fast days." (file photo)
After six months on this low-protein diet, when their body fat had dropped to less than 10 percent, their metabolism collapsed (the amount of energy your body uses to keep themselves moving). But this was an extreme situation.
More recent experiments with the effects of short-term caloric restriction have yielded very different results. In fact, it has been shown that short-term fasting can have the opposite effect and can even improve your metabolism.
Question: If I open the weight again, am I worse off than before?
A: No one who goes on a diet plans to reduce the weight, but it happens. When I asked Susan Jebb, professor of nutrition and public health at the University of Oxford, if that matters, she emphatically said no.
& # 39; The harmful effects of obesity come from how tall you are and how long you have carried that extra weight. Even if you have had a few years in which you are lighter than you would have been, it will bring substantial health benefits, "she says.
She adds that you have to weigh yourself regularly and if you find yourself getting pound again, you must act quickly to prevent it from progressing. A few pounds can quickly change into a lot of pounds.
Question: Do I have to avoid exercises on 800 calories?
A: There is no reason to stop exercising just because you are fasting. Exercise can help to burn fat and maintain muscle mass. But I would not recommend lengthy intensive exercises on fast days.
I like doing push-ups and making short runs is both possible and useful as distracting as I am.
Being active is a great way to get your thoughts out of your food and lift your mood to a higher level.
Question: Can I follow this diet if I am a vegetarian or vegan?
A: The abundance of vegetables and legumes in the recipes in this series make this diet ideal for a vegan or vegetarian lifestyle. Many of the dishes are suitable for both. We recommend tips and swaps for vegetarians wherever possible.
However, keep in mind that some vegan alternatives, such as coconut yoghurt, may be higher in calories than their dairy products.
Question: Do I have to take a vitamin supplement?
A: The menu's in this diet plan are designed to ensure that you get all the necessary minerals and vitamins.
The abundance of vegetables and legumes in the recipes in this series make the diet ideal for a vegan or vegetarian lifestyle (file photo)
Nevertheless, as a precaution you can try a reputable brand of multivitamins and minerals, especially on fast days. You could also take fish oil supplements from a decent brand.
Under normal circumstances I am not a big fan, but it is better to be safe.
Question: How long do I have to spend on the fast track before I switch to 5: 2?
A: If you choose to start your weight loss with your accelerated plan, it's up to you when you go to the new 5: 2. Maybe you'll find a few weeks of fast weight loss enough, or you might want to stay longer in the fast-track phase stay. It depends on what you are trying to achieve and how you are trying to save it.
Anyway, you should notice your hunger levels and the craving will be greatly reduced. You should also notice that you feel more energetic, lighter and clearer – and people will begin to comment on how good you look!
Switching is simple and can be done at any time.
Adapted by LOUISE ATKINSON from The Fast 800 by Michael Mosley, published by Short Books for £ 8.99. To buy a copy for £ 6.74 (25 percent discount) go to this site or call 0844 571 0640. Offer valid until January 19, 2019; P & P free with orders over £ 15.