New 5:2 Diet Explained

New 5:2 Diet? Yes it's been updated and you're going to love the changes.

The original 5:2 diet was based around a two day fast each week where men consumed 600 calories or less on those two days and women consumed 500 calories or less.

The Science Behind the 5:2 Diet

The new 5:2 Diet. Updated for 2017 with more calories, science, tips and recipes. #vegetarian #vegan

The 5:2 Diet was created by Dr Michael Mosley, who introduced it to us in a 2012 BBC Documentary Eat, Fast and Live Longer

When Michael was tested in the documentary he discovered his body was a third fat which put him at a higher chance of heart disease or cancer. After he changed his diet and followed the 5:2 diet his chances lowered quite dramatically.

The scientific facts behind the 5:2 Diet

  • We all have a growth hormone called IGF-1. As a child this hormone helps us to grow, but as an adult it ages us. High levels of this hormone can increase our chances of getting heart disease, diabetes or cancer. To reduce our chances we need to lower this hormone.
  • An intermittent fast diet like the 5:2 Diet helps to lower this hormone and our bodies go into 'repair mode' rather than 'growth mode'.
  • This was found to be the case in scientific tests as well as studies of a small group of people in Ecuador who have much lower levels of IGF-1 and very rarely develop cancer and other age-related diseases.

A personal story

While I was doing the 5:2 diet I often spoke about it to friends at work and indeed a few of us tried it. During one of these conversations an Indian friend backed up the data about the benefits of fasting and how it helps present against disease. She said in India her parents, aunts, uncles,  grandparents, great grandparents and so on all fasted one day a week and there has never been any heart disease, cancer or any other age-related diseases in her family

The new 5:2 Diet

As I mentioned before, the 5:2 Diet has been updated. Michael Mosley is now suggesting we can eat 800 calories while doing the 5:2 Diet. In a article in The Telegraph he said “You don't need to stick to 600 calories. Cutting down to 800 calories a day seems to be almost as effective and for some people much more ‘doable’.

Tips for the updated 5:2 Diet

  1. Eat 800 calories or less two days a week
  2. Space out your fast days, don't do two together, this just makes it harder.
  3. To make the larger 800 calorie count work more effectively, eat dinner earlier the night before your fast and eat breakfast later the day after your fast.
  4. Try to stay within the recommended daily amount of protein while fasting. Many people eat too much protein and this limits the effect on the growth hormone. The recommended daily amount is 0.8 grams of protein per kilo of body weight. There is an online calculator to help you.
  5. Drink plenty of liquids on fast days. Water is best, but you can drink tea or coffee. 8 glasses a day is recommended.
  6. Try not to consume empty calories on fast days, so no alcohol (it's good for you to give this up a couple of days a week anyway), crisps, cakes or sweets. I have a healthy chocolate mousse you can try if you want a sweet treat and it's only 126 calories per portion. A square of really good quality of dark chocolate is a good option too, if you have that craving.
  7. Do a bit more exercise while following the 5:2 diet. Just walking more or climbing stairs instead of taking the lift can help.

I'm going to give this a go. I followed the 5:2 diet when it was developed in 2012, then again the next year, but I found it was sometimes hard to get organised and back into it again after a break for a holiday or for Christmas and New Year. I lost 1-2 lbs a week while I was doing the diet and felt energised and positive on my fast days, but I found it helped to have a friend doing the diet too. If you don't have a friend doing the 5:2 diet, there are some supportive fast groups on Facebook.

Help with the 5:2 Diet

I have a great guide to the 5:2 Diet, with calorie counting, recipes and tips, but you can also find more info on The Fast Diet website. You may also want to read about Michael Mosley's new Blood Sugar Diet which incorporates the 5:2 diet.

If you have a 5:2 diet story or tips please share them with us.

Meat Free Mondays - 19 June 2017

Happy Monday!

How are you my friends? Me, I'm super excited! I'm heading to Milan this week with some of my blogging buddies. My hubby and wee one are staying at home and carrying on with their normal week. I better bring something nice back for them.

Meat Free Monday

I still need to plan and prepare some meals this week though and that's where Meat Free Monday comes in. One day of meat free eating for some and every day for others. Whichever category you fall into, I hope you leave inspired.

Scottish Oaty Cranachan with Strawberries

We Scots love our oats and this Scottish Oaty Cranachan is a good example of how fabulous oats can be. I know you probably use them to make the occasional bowl of porridge but do consider them when making dessert too.

What is cranachan?

First of all let me help you pronounce it, here we go, cran-i-kin.

Cranachan is an old Scottish dessert that was originally called cream crowdie and was traditionally served at harvest time. It was made with crowdie cheese, a creamy cheese which was mixed with cream and oats and a little bit of honey to sweeten it. When raspberries were in season they would be added and if a crofter was feeling flush he would add a spot of whisky.

Overnight Sweet Potato Oats - Wake up to Organic

Wake up to Organic

That's today's theme and the reason I'm sharing these overnight oats with you. As a good Scot's lass I usually make porridge out of oats, but it's nice to change things up from time to time and these overnight sweet potato oats are a delicious addition to a breakfast table.

Independent stores across the country served up free breakfasts as part of the Wake up to Organic campaign, but I think we can do more at home and make ourselves some really interesting breakfasts instead of just pouring cornflakes into a bowl.

A simple recipe for sweet potato overnight oats that's high in vitamin c & iron. This recipe is dairy free and vegan.

As well as these overnight sweet potato oats, try some homemade tattie scones with beans, some chocolate chip & raisin scotch pancakes or a chocolate cherry smoothie bowl.

Meat Free Mondays

Happy Monday! How are you?

You may see a few changes to Tinned Tomatoes blog. I've had a blog upgrade and I'm rather pleased with it. Of course I have loads of work to do behind the scenes to get everything upgraded and quite how it should be, but I'm getting there (slowly). There may be a little less posting for a few weeks, but I'll try to post at least a couple of times a week.

As well as the refresh, Tinned Tomatoes has been nominated for a Good Housekeeping Award, if you have a minute, please vote

Now on to the recipes for the week. Meat Free Mondays is all about trying a veggie diet at least one day a week, but I like to give you options for the whole week. I do hope you try some of them.

Back to Top