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Home » Diets that Work » Does the 5:2 diet REALLY work? Nutritionist reveals what you need to know about the plan – Express.co.uk

Explaining how the diet works, Robert Brennan, fitness, lifestyle and nutrition consultant, said: "The 5:2 diet is simply eating what you would normally for five days of the week; and then restricting calorie intake on two days; 500 for women and 600 for men.

It is best not to count calories at all on the five non-fasting days and whilst it is not a requirement of the diet, I have found far greater results when clients, as well as observing the fast days, eat a generally healthy diet, free from processed foods and rich in vegetables and protein with plenty of water.

I wouldnt call this a diet but rather an eating pattern, as it doesnt prescribe what foods to eat.

"It is also quite likely that throughout human evolution there would have been a considerable element of intermittent fasting occurring through the simple fact that food was not always readily available.

It is likely that, at first, blood sugars will get somewhat low on fast days. This can lead to feeling grumpy, short tempered, dizzy or even anxious if you are more prone to it

Robert Brennan

Many people do the 5:2 approach who do not need to lose weight, as it has many hormonal and cognitive benefits too, making it a simple way to maintain good health of body and mind as well as to achieve weight loss if required.

Despite thinking it is a good diet plan, Robert did admit there were some drawbacks.

He said: "There are a few important things to look out for with any intermittent fasting, and it is important to listen to your body with regard to these.

"It is likely that, at first, blood sugars will get somewhat low on fast days. This can lead to feeling grumpy, short tempered, dizzy or even anxious if you are more prone to it.

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"These side effects will lessen as your body adapts to the new eating pattern, but it is wise to have a small snack such as a date or a few raisins to pick up your blood sugars quickly if you need to.

"Some people have found it difficult to sleep on the fast days due to hunger, so it may be advisable to ensure that more of the calories are consumed later on in the day to avoid this."

Robert also cautioned the diet is not suitable for pregnant women, type 1 diabetics or elderly adults with health complications.

But the diet is popular with middle aged people who worry that their metabolism has slowed down with age.

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Robert clarified: "Its a common misconception that peoples metabolisms slow down as they age, which causes them to put on weight. It is much more likely that as people age, any weight gain is due to the body becoming more insulin resistant over time, which for the reason outlined above, may ultimately lead to diabetes and weight gain.

"Fasting is therefore relevant for people as they age, as it can be a very simple way, alongside regular exercise and other heathy lifestyle factors, to keep insulin sensitivity higher for longer and maintain a healthy, lean body.

"Unless there is a medical reason not to, people can successfully adopt the intermittent fasting approach at any age, albeit with a little more caution than someone in their 20s or 30s. Many elderly people have reported great success on this approach to eating."

In fact correcting insulin sensitivity is the primary benefit in Robert's opinion, and he explained: "The primary physiological benefit is increased insulin sensitivity, giving rise to reduced insulin levels on a daily basis and reduced average blood glucose levels.

"In simple terms, overeating (especially carbohydrates) causes blood insulin levels to increase to restore the blood glucose level to normal. Repeated overeating leads to continually elevated insulin levels and cells become less sensitive to insulin.

"This means even more insulin in needed to remove glucose from the blood, and can ultimately lead to Type 2 Diabetes. Insulin is an anabolic hormone (body building), so its continual elevated presence leads to body fat gain."

To find out more about Roberts services, go to http://www.robert-brennan.com.

The advice about the 5:2 diet comes after controversial weight loss guru Steve Miller spoke out about the obesity epidemic.

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Does the 5:2 diet REALLY work? Nutritionist reveals what you need to know about the plan - Express.co.uk

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Home » Diets that Work » Does the 5:2 diet REALLY work? Nutritionist reveals what you need to know about the plan – Express.co.uk