Intermittent fasting or the 5:2 ‘diet’ – anyone tried it?
By Fleur
@Fleura (30539)
United Kingdom
February 1, 2019 8:38am CST
Over the years I saw quite a few scientific studies on the benefits of caloric restriction. At first the studies in nematodes (microscopic worms) showed they lived much longer if given limited food. Then there were studies in mice, showing longer life and reduced development of diseases such as diabetes, and some people adopted a restricted calorie lifestyle, and became known as ‘CRONYs’ (caloric restriction and optimal nutrition).
Recently there have been studies in humans showing fasting has benefits including longer life and reduced risk of diabetes and pre-diabetic changes, dementia, heart disease and cancer. The work caught the eye of doctor and writer Dr Michael Mosley, and he investigated further. After trying various different routines he developed the 5:2 system, which appeared to combine the benefits of fasting with being easy to follow.
This is not a ‘diet’ but basically a lifestyle – for 5 days of the week you just carry on as usual, and for two days (preferably not consecutive days) you limit your intake to 800 calories or less.
I’ve never tried any sort of ‘diet’ for two reasons – first, all the evidence shows that anyone who’s ever been on a weight-loss diet puts all the weight, and more, back on as soon as they stop (and the thought of being on a restrictive diet for ever doesn’t bear thinking about); secondly, I love food and have limited willpower!
This system captured my attention though, because for one thing I have been reading about the science behind it for several years now, and it seems to be sound. I love food, but I also love life and want to stay alive and healthy for as long as I can. I’m not overweight, but I am middle-aged and there were some days when I wondered where my waist had gone. If I leaned over to tie my shoelaces I did get a feeling as if I had a cushion under my ribs, and internal fat has been shown to be the most dangerous in terms of increasing the risk of all sorts of nasty things. So, I thought I’d try it – has anyone else tried this system?
16 people like this
16 responses
@ThreeTeddies (2038)
• United Kingdom
2 Feb 19
@WorDazza Is that each or between you both?
2 people like this
@1hopefulman (45120)
• Canada
1 Feb 19
I do intermittent fasting this way and do it every day. I start eating around 3 PM and finish when I'm full which can be around 6-9 PM.
3 people like this
@1hopefulman (45120)
• Canada
1 Feb 19
@Fleura I have been doing that a few years and I find it suitable for my health and life. I will probably continue eating this way unless I learn something better.
2 people like this
@Fleura (30539)
• United Kingdom
1 Feb 19
@1hopefulman Based on what I've read, it seems to be a good approach.
2 people like this
@marguicha (223720)
• Chile
1 Feb 19
I am trying to put off some weight but I´m just taking smaller portions, specially less fat and pasta.I have shed 2 kilos in 4 weeks and I´m happy with it.
3 people like this
@LadyDuck (472004)
• Switzerland
1 Feb 19
@Fleura Both my husband and I do not eat a lot. For lunch I often eat an apple and a yogurt and for supper a soup or a fish fillet with vegetables. All those things are low in calories. I was a bit maniac about weight when I was young, I know what is high in calories, oil is the worst of all.
2 people like this
@Fleura (30539)
• United Kingdom
1 Feb 19
Apparently it's not just about how much you eat, but also about giving your body a rest from eating now and then (you can make up for it afterwards if you need extra!) The Dr made a TV program about his research and one of the people he spoke to was a marathon runner who was 101 (he only took up runniing in his 80s!)
@Torunn (8607)
• Norway
8 Mar 19
I tried it for a while, but I realized I have to calculate what I actually use per day to find out the correct amount of calories for the fasting days. 500 kcal wasn't enough to get me through the day. Or I would have to do something clever and find some vegetable I can eat a lot off.
I know I use more than the average 2000 kcal they say a woman uses, but not sure how much more. They say you should have about 1/4 on the diet days I think.
1 person likes this
@Torunn (8607)
• Norway
9 Mar 19
@Fleura I think cutting down calories will have an effect no matter how you do it, and slowly is better than fast, 'cause it gives your body time to adjust to it's new weight.
I have thought of doing to vegetables days, instead of a normal 2:5 I do two days a week with mainly vegetables. I'll have to plan it in advance though, possibly make the food on Sunday and have vegetable day on Monday or something like that, 'cause once I have to buy food that day is back to normal.
My problem with the fasting part was partly that I run far too much around, so I woke up in the night hungry. I never usually do that. I like math though, so calculating calories should be OK
1 person likes this
@Fleura (30539)
• United Kingdom
8 Mar 19
I don't have the time or the willpower to calculate the calories in every single thing. Weighing out every ingredient would drive me crazy! Basically I have been getting through the day with just a couple of drinks (with just a splash of milk in coffee) then having a reasonably normal meal with the family in the evening. It seems to be having an effect, slowly.
@Fleura (30539)
• United Kingdom
9 Mar 19
@Torunn That's true and obviously having a day where you don't eat for most of it will cut calories, but there seems to be more to it than that - having a break from eating seems to have beneficial effects on cell renewal and repair. Some people approach it in different ways, for example eating all meals only during an 8-hour period each day.
@Orson_Kart (6827)
• United Kingdom
3 Sep
I think the one of the biggest problems with getting older is doing less exercise but still eating the same. As a man of a certain age, I have developed a bit of a paunch, which I’ve found difficult to shift. At my last few health checks, it’s been noted that I need to reduce my visceral fat. I’ve made a half-hearted effort by cutting out snacks, but it hasn’t worked. Maybe this diet is the answer, but it might be difficult to maintain. I’ll consider it though.
RIP. Michael Mosley. 
1 person likes this
@Orson_Kart (6827)
• United Kingdom
5 Sep
@Fleura Hey! I’ve jumped over onto this discussion for some encouragement. 
I mean, it’s only 24 hours of hell, and then I can eat what I want, right? 
Actually I’m doing ok, I’m just expecting my stomach to rumble all night. 
I mean, it’s only 24 hours of hell, and then I can eat what I want, right? Actually I’m doing ok, I’m just expecting my stomach to rumble all night. 1 person likes this
@Orson_Kart (6827)
• United Kingdom
10 Sep
@Fleura There’s a distinct lack of encouragement over here! I’ve just completed my 2nd fast day and it’s now been nearly a week. How are you getting on?
1 person likes this
@Fleura (30539)
• United Kingdom
3 Sep
Good luck! Maybe we can encourage each other : )
I was sorry about Michael Mosley. I almost felt as if I knew him because I had been listening to his 'Just One Thing' podcasts for a long time. And it was so sad that he adopted a healthier lifestyle himself to try to avoid the fate that befall his father, and he ended up dying at a younger age!
1 person likes this
@garymarsh6 (23404)
• United Kingdom
4 Feb 19
I have heard much about this diet although I have not come across anyone who has done it. I find that if I eat regularly I lose some weight but because of my job I eat as and when I can manage to fit it in. Hopefully that will stop once I retire and I can look after myself a bit better!
1 person likes this
@garymarsh6 (23404)
• United Kingdom
4 Feb 19
@Fleura Good luck it i worth a try!
1 person likes this
@WorDazza (15830)
• Manchester, England
4 Feb 19
I tend not to go in for any of these prescriptive diets as I'm not great at following set rules when it comes to eating.
I find it easier to try to eat sensibly through the week, pretty much eliminating any snacking, and then not think about things too much at weekends.
This all goes hand in hand with 5 exercise days every week so it's not just about the food. My exercise regime does make it difficult for me to find 2 consecutive days where I could restrict my calorie intake to 800 which is another reason I don't think 5:2 is for me
It must be working as I'm the same weight I was when I was in my early 20s and I'd say my body composition is probably better than it was then i.e. more muscle and less fat.
I do know people who seem to have had success with the 5:2 diet but the one which seems to be the diet du jour is the 8:16 diet where you only eat in an 8 hour window in every 24 hour period. I suppose it depends on your lifestyle whether or not that might be feasible for you.
There you go! That better?
1 person likes this
You do realise I'm now going to bore for England in response to your posts?? I'll have you begging for a return to short, pithy, nonsense comments 
@Poppylicious (11133)
•
1 Feb 19
800? It used to be 500? I looked into it, but you can only carry on as normal on the other five days if you eat a healthy diet. You're still restricted to a calorie count. Not that I'm saying I don't, but I wonder how many people do it, eating relatively unhealthily on those five days!
I fast every night.
;)
3 people like this
@JudyEv (341752)
• Rockingham, Australia
1 Feb 19
I don't per se but I'm sure I'd have occasional days where I eat less than 800 calories. I don't eat between dinner (around 7pm) and usually lunch next day when I often just have a cup of soup. Then I have a proper dinner at night. The days we have a very light meal in the evenings I might have less than 800 for the day. I think it is a good idea.
With my approach I did lose a lot of weight (10 kgs) for a while but have settled to what seems my 'destined' weight now. I haven't put the weight back on.
2 people like this
@Fleura (30539)
• United Kingdom
2 Feb 19
This was interesting because giving your body a break from eating for a while seems to switch it from 'full speed ahead' mode to 'service and repair' which has many beneficial effects, not just weight loss (if that is desired). One of the people he talked to was a 101-year-old marathon runner, who only ate small portions of food. It sounds like you are on the right track too - here's to 101!
1 person likes this
@ThreeTeddies (2038)
• United Kingdom
2 Feb 19
I don't like the sound of it so I won't be trying it
1 person likes this
