Five days of eating
This popular new approach to dieting has led to many questions on whether it's a good one to choose.
The approach is be really strict with yourself for two days a week, which is manageable for most people, then you can relax on the other days.
For 5 days a week eat as you want to - you choose the foods there are no prescriptions of meal plans. On your two fasting days (not in a row but spread out in the week) you eat only one quarter of your recommended nutrient intake - the authors, Michael Mosley and Mimi Spencer, suggest that is 500 calories (2000kJ) for women and 600 calories (2500kJ) for men.
What is 500 calories?
Here are a few suggestions I came up with:
Morning: boiled egg
Lunch: slice of wholemeal bread with Vegemite
Dinner: bowl of vegetable soup
Morning: small bowl of strawberries
Lunch: salad made of lettuce, tomato, cucumber, peppers, onion and balsamic vinegar
Dinner: 95g can of tuna in brine / water
Morning: 30g plain porridge with skimmed milk
Evening: bruschetta (tomato, red onion, parsley diced on 1 slice wholemeal toast).
Does it work?
The idea is a good one. Make it easy for people so they can stick to it. It means that on weekends you don't have to calorie count at a BBQ or go without dessert at a friends house risking offence. You can choose the two fast days that work for you. The main consideration as to whether it works is how much you eat on the 5 normal days.
The good thing about calorie counting on the two fast days is it makes you aware of how much energy is in your food without it being a laborious calorie counting task. As long as you eat reasonably (less than 2000 calories that is 8000kJ) on the 5 normal days you should lose weight.
Things to consider
There isn't much emphasis on exercise. Physical activity will be really important for shifting the weight and keeping it off. Try to do vigorous activity (eg team sports, jogging, gym class or cycling) on the non fast days and something gentle during the fast eg walk part way to work, go for a swim or a slow bike ride.
Don't forget to drink - try and drink 2L (8 cups) of water a day. This is especially important during the fast.
Is it dangerous?
Fasting for two days a week is safe as long as you are not getting dehydrated. Drinks plenty of water and try and minimise time in the sun on these days.
Should I try it?
If you're looking for something easy to follow without having to buy special foods this is a good option for you. You might like to consider talking to a dietitian about how to keep the weight off after you have lost it.
Image from freedigitalphotos.net
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