IF 5 then 2 diet

Monday, February 11, 2013 Permalink

When a new diet first hits our shores it seems to pop up everywhere! And that’s certainly the case with the latest fad – intermittent fasting (IF) or the 5:2 diet (or other versions of that name).

My mother first brought the ‘diet’ to my attention after she’d seen it in a national newspaper magazine in mid January. A week or two later it featured in a weekend liftout in another newspaper. And I’ve just read about it in a magazine.

Essentially IF allows you to eat whatever you want for five days a week. But on two (non-consecutive) days, you eat only 25% of your usual calorie intake (about 500 calories for women and 600 calories for men).

Like most new fads there are worshippers and detractors and as with any ‘diet’ there are positives and negatives.

The worshippers view the way of eating / living as ‘revolutionary’ and some of the results being quoted are amazing. On top of good weight loss stats, studies are suggesting IF is resulting in reduced risk of heart disease, diabetes, cancer and neurological diseases (such as Alzheimer’s and Parkinson’s). In addition, linkages to longevity are being touted.

Those less-supportive of IF question some of the studies’ results and believe that more longitudinal information is required before claims currently being made can be substantiated. And there’s also the question of whether ANY diet or weight loss would lead to the health benefits being attributed to the IF way of life.

Dr Google found HEAPS of articles on the IF or 5:2 way of life, so I’ll leave the complicated scientific stuff up to the experts, or those like my Finnish blogging buddy, Satu at Body Capable, who relishes in research. (As for me… hmmm… not so much!)

While the health benefits (especially increased cognitive functioning) and extended lifespan appeal to me, I’ve been pondering more on the practicalities of the IF way of life.

I’ve read a few articles now and those who’ve been undertaking the program have been pretty happy with the results.

The benefits as they (and I) see them:

  • You don’t feel as deprived – going ‘without’ on two non-consecutive days each week while eating what you want on the other days – doesn’t seem overly confronting. Anyone can do ANYTHING for one day (albeit twice a week)! Whereas reducing your calorie intake by the equivalent amount (2 x 75% or 3000 – 3600 calories) over seven days may feel overwhelming.
  • You aren’t fasting completely. Well-versed weight-watchers can scare-up a fair bit of food for 500 calories if necessary. (I’m thinking soup and fish and the like.)
  • You can choose the days you are fasting around the rest of your life. One of the guys interviewed does his fast from 2pm one day until 2pm the next day.

The worries:

  • It’s a ‘diet’. Even though it’s not continuous restricted eating, there’s a mindset thing that goes with putting limits and boundaries around your food intake which may not be sustainable in the long term.
  • The 500 calorie limit (being overly restrictive) could play havoc with the minds of those who’ve suffered through eating disorders.
  • It could lead to more bingeing on other days. I for one, have been known to partake in the occasional ‘Last Supper’ before starting a diet and/or I binge when I’m allowed to eat what I want again. I may well end up spending two days fasting and four days bingeing, with only one ‘normal’ day of eating!

Obviously I’ve drawn no conclusion as yet and am still pondering on the 5 then 2 diet concept. I know the Dietitians Association of Australia and UK’s NHS have both suggested that the population stick to tried and true healthy eating guidelines, but… well… you know…

What are your thoughts on the 5 then 2 diet? A fad or fantasy? Or worth trying?

31 Comments
  • @dadlosesit
    February 11, 2013

    This has to be one of you most interesting blogs! Really serious food for thought here (pun intended). Had always wondered why my optifast 600 cals a day wasn’t derailed by theodd day off the wagon. Please keep looking into this and let us know more as it comes to hand. Keep up the good work!!!

    • Debbish
      February 11, 2013

      Hee hee. I so rarely write about serious stuff. (Almost always ‘how I feel’ angsty stuff!)

      I know someone who’s trying it and may well do so myself yet, so would definitely write about it. Hope to also get some comments from others who might have tried it already.

      Deb

  • Priska
    February 11, 2013

    I will be forthcoming in that for me, diet has never been a weight issue.
    In earlier days I didn’t care much about what I ate but in mid life calories count in the way that I want the majority of what I eat to rejuvenate and revitalize my aging body.
    So I choose to eat plenty of fruit, vegetables, nuts and whole grains.
    I would add not being kind to my body as one of my worries.
    At this point in life I know all of the right things to do and the wrong things to do.
    But even though I’ve reached mid life I have never lost the rebel in me.
    Using the word diet would work in the short term but the rebel would always want to buck the system if I placed restrictions on my freedom to choose and yes I would eat more on the other days.

    • Debbish
      February 11, 2013

      Priska, it’s fortunate that you haven’t had to worry about the weight thing but it sounds like you mostly do the right things anyway! Your moderate thinking is very enviable!!!

      Deb

  • Char
    February 11, 2013

    Personally I don’t think I could ever go for a diet which is so restrictive even if it’s only for a couple of days. As a runner I have to fuel my body or suffer the consequences. And I’ve experienced that awful lack of energy during runs and races enough times to not want to do it on purpose.

    • Debbish
      February 11, 2013

      One of the blog posts I read on the diet Char was targetting athletes and talking about when to ‘train’ etc. I suspect if you are doing ‘hard’ exercise that becomes an issue!

      Deb

  • Jess
    February 11, 2013

    I have been reading about the health benefits of fasting lately. Certain religions/ cultures fast regularly and the health benefits are interesting. However, most of them fast once a month or less, not twice a week. It sounds “faddish” to me, but that said it is not the worst one out there and maybe it would be helpful to kick start weight loss for certain people. I think I woukd go crazy the other 5 days!

    • Debbish
      February 11, 2013

      Yes, it’s hard to know isn’t it Jess?! I’m sure in a few months or years time there’ll be more written on this type of diet but for me it seems to have come from nowhere (though featured in the UK media last year).

      Deb

  • Jo Tracey
    February 11, 2013

    An author I follow (Kate Harrison) has been writing about this a lot. I don’t do prescriptive diets (although obviously have been following anti candida & sugar free principles of late). I still think one of the hardest things for any of us with weight issues to learn is moderation. My mindset is such that I could be prone to a binge/fast mentality & stuff my metabolism even more than it already is stuffed. As always though, food for thought…

    • Debbish
      February 11, 2013

      Oh… so very true Jo!

  • Kerstin
    February 11, 2013

    I have a friend who has been doing the opposite for years: she is “good” for five days during the week (allows herself around 1000-1500 cals) and then eats what she wants at the weekend. She’s lost a lot of weight this way, and is now keeping it off with this method. Personally, I doubt that any of these kinds of diet approaches aid the longterm need for a completely revised attitude towards obesity, food and an active lifestyle. There are always those who love a new fad and who this will work for, and many others who it won’t. For myself, this kind of approach is not helpful in my desire to re-learn listening to my body and to address the underlying psychological issues of my overeating.

    • Debbish
      February 11, 2013

      That’s the main problem for me Kerstin… the mindset. Eating out of hunger is never really the issue!

  • Liz
    February 11, 2013

    Like Char, it wouldn’t work for me with my training schedule, but even if I wasn’t so athletic, I’m a creature of habit – I enjoy nourishing my body with the right food and if you’re looking for the fix in terms of a diet, this aint it.

    • Debbish
      February 11, 2013

      Completely understand Liz – your priority is DEFINITELY not to lose weight – but more around your elite training regime! (Don’t know how you do it!)

      😉

  • Lou Lou
    February 11, 2013

    Fantasy! For me it would be anyway, I would totally indulge for the five days and then probably cheat on the other two. Doomed!

    • Debbish
      February 11, 2013

      Yes, that’s what worries me Lou Lou.

  • Vanessa @ babblingbandit.me
    February 11, 2013

    Hey Deb

    I have been following this for a while. Every morning I wake up and say to myself “today will be my first fast day” but of course I haven’t done the 600 calorie day.

    You must watch Michael Mosley’s documentary on it. http://www.dailymotion.com/video/xvdbtt_eat-fast-live-longer-hd_shortfilms#.URjB_aWTjh6

    The evidence Mosley has found for the benefits of this way of living is very compelling. Living on 1000-1500 cals five days a week like someone mentioned above isn’t enough for this diet to work. You have to actually cause some starving for the positive health effects.

    From what I can tell from what I have read so far is that the losing weight part is a bonus, the other benefits of this lifestyle seem even more important eg, staving off dementia in old age.

    Michael Mosley has a book out you can get on Amazon. I have got Kate Harrison’s book (mentioned above) on my Kindle which I have started. The link is here:

    http://www.amazon.com/gp/product/B00AFYX78I/ref=oh_d__o00_details_o00__i00

    The thing I like about it is that you don’t have to worry about what you are eating five days a week. Also, in human trials that have been done in the US researchers have found that when comparing two different groups on the diet (one going low fat on their five ‘normal eating’ days, the other eating high fat diets) there was no significant difference in the amount of weight lost or the subsequent health benefits gained from doing the 5:2.

    It was also said to be found that once in the routine of this diet most people tended to eat better on their ‘free’ days or at least less.

    I got your comment on my blog the other day regarding the lap-band. I’m not sure if you saw my reply but, even though I still have 7 kg to get to my goal weight (and have been trying to get there for two years!) I cannot recommend enough the lapband. Remember it is adjustable and removable if things don’t work out. I know it is a major decision but I can’t help but think, every time I read your blog and your struggles with weight that lapbanding might be the answer that you need.

    This is a really good piece I read about lapbands recently. http://theconversation.edu.au/lap-banding-a-long-term-obesity-solution-study-11651

    Anyway, I hope you don’t feel harassed by me about this. I feel a bit like a god-botherer trying to convert you or something. I guess I just feel your pain and want to help.

    Let us know if you attempt the 5:2. I’m putting off my 2013 diet until 1 March. I’m feeling depressed about the dating scene (as I blogged) and need chocolate to comfort me. Chocolate slides through lapbands!

    V.

    • Debbish
      February 11, 2013

      I don’t feel harassed at all Vanessa and thanks for the link. The first IF article I read (Weekend Australian magazine back in January) included a lot of positive info about the 5:2 diet including the cognitive benefits etc. It’s only the subsequent stuff I’ve seen which is more negative.

      I haven’t decided as yet if I’ll try it – guess it can’t really do any harm unless I find myself overeating on the day before / after I ‘fast’ (which isn’t really fasting cos you’re eating 500 calories). I went to a fat camp a few years ago when i lived on 700-800 calories every day for 4 weeks (plus exercised 3-5hrs/day). THAT led to a good weight loss (15kg in a month) – but after no carbs (incl fruit etc) for 4weeks I binged on carbohydrates non-stop after and put all of the weight back on.

      🙁

  • Rebecca
    February 11, 2013

    IF is definitely a kool aid (as in the followers are fanatical!) one.

    I have to say I’m not a fan. The muscle loss documented in numerous places that means long term you’ll have to restrict calories to maintain weight life long or do some serious workouts on your feeding days to maintain / build muscle.

    On the flip side, given my history of restriction / binging it’s really the most triggering plan that I can think of! It buys in to unhealthy attitudes to food and nearly makes it legitimate and that is the worst thing for me I could possibly do when trying to give myself a healthy attitude.

    • Debbish
      February 13, 2013

      Yes Rebecca, the ‘restriction’ notion worries me a bit! (I did notice a lot of UK media around it!)

      Deb

  • Marion
    February 12, 2013

    Hi Deb! I do intermittent fasting every day, but it is not like you describe.

    Let me clarify. Intermittent fasting generally involves narrowing the window of time that you eat each day. It is called a “window.” So instead of eating any time that a person is awake, which could be approximately 18 hours per day of eating hours, the person instead limits their eating to only certain hours. Some people use a 10 hour eating window, others use 8, 6, or even as narrow as a 4 hour windows. I generally eat all of my calories of food between 11:00 a.m. to 6:00 p.m., a 7 hour window. When you eat all of your calories in a smaller window of time, you get more satisfaction from those limited calories. And, no, there is no tiny calorie limit at all. A person is supposed to eat a proper calorie amount within the time window.

    So it is really *not* like the 5:2 diet that you describe. And the worries you have above really don’t happen for intermittent fasting. Like I said, I do IF every day, and have for well over half a year. It works super great. 😀

    🙂 Marion

    • Debbish
      February 13, 2013

      Wow, Marion, I think I knew you didn’t eat early but didn’t realize it was a regular thing. It’s certainly working for you then!

      Well done!

      Deb

  • Neen
    February 12, 2013

    I know I’d fail. I’d binge like crazy on the two days off and therefore all the good work on the other two days would go to hell!

    • Debbish
      February 13, 2013

      Yes, my fear exactly!

  • Neen
    February 12, 2013

    Other five days I mean.

    • Debbish
      February 13, 2013

      😉

  • Kek
    February 14, 2013

    It’s not exactly new – but the newspapers & mags always like to make out that every New Year diet they write about is brand new and revolutionary. Brad Pilon is considered the guru – he came up with his Eat-Stop-Eat program quite a few years back and his book was published in 2007.

    A number of my health/fitness blogger friends tried it back then and some liked it, but it never appealed to me. Tell me I can’t eat, or place severe restrictions on me, and I turn into an obsessive food-hunting monster. No thanks. 😉

    I can handle calorie cycling, and have used it a few times with success, but this is an extreme version of that particular practice. Not for me.

    • Debbish
      February 14, 2013

      I hadn’t heard of the Eat-Stop-Eat program! Shows everything old is new again!

      Deb

  • Anita Heiss
    April 9, 2013

    Hi Debbie – I’ve been doing it for two weeks and I quite like the detox effect of it. I usually eat 12oo calories (when I’m not on the road) as I’m trying to be healthy and fit and train most days, so the 500 calories is not 25% of my usual diet, but it is of course noticeably less and I AM hungry 🙂 But I also think it’s a good idea to reminded of what it’s like to be hungry given a large proportion of the world wake up that way each day.

    Also, I don’t think anyone really thinks you can gorge yourself 5 days per week and eat little 2 days a week and lose weight. Or maybe they do 🙂 I’ll let you know when I’ve been doing it a while. I know Richard Glover is doing it, I think he’s lost 6kg or so I’ve been told. And of course, the bigger you are the easier it is to come off. For most of us, it’s the last 5kg that’s hard to shift 🙂

    Now, what’s for afternoon tea?

    Peace, Anita

    • Debbish
      April 9, 2013

      I’ve always liked your approach to diet and exercise Anita. You don’t mention it a lot in your blog but the vibe I’ve gotten from your tweets and the life you live seems to be all about moderation. The people in some of the reports I read had great success using the 5:2 approach. As I said, my friend hasn’t had great success but I look forward to hearing how you go.

      PS. Hopefully it isn’t a 500 calorie day!

      Deb

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