Kate Harrison - The 5: 2 Diet: Feast for 5 Days, Fast for 2 Days to Lose Weight and Revitalize Your Health

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Table of Contents

A Letter from the Author

June, 2013

Dear Reader,

Ten months ago, I watched a TV program that changed my life. I almost didnt write that line, because it sounds so cheesy, but it happens to be true. Sixty minutes of viewing set the scene for a huge change in my attitude toward dieting, introduced me to an exciting new branch of medical scienceand gave me the tools to begin transforming my body.

Of course, Ive had to do the hard work myself, but the program opened the door to the world of intermittent fasting and calorie restriction, the official name for an approach to health and diet that is gaining huge numbers of followers around the world. What began with a science show on British TVinspired by some incredible work in U.S. universities and hospitalshas turned into a movement that is spreading to all corners of the globe. By autumn of last year, so many of my friends were trying it that I set up a group for us on Facebook. By January, it was the most talked-about diet in the UK, and before long the word of mouth successes were making waves in the U.S. too. My little Facebook group now has over 6,000 members from across the States, Australia, Europe, and Asia.

Many of those members shared their experiences for this bookexperiences that are likely to inspire you to follow their lead!

What Ive learned has made me feel in control of food, not the other way around. Its given me new hope that I can do something constructive to reduce my chances of developing cancer, dementia, and diabetes, which have had devastating effects on members of my family. Its a lifestyle I want to follow... well, for life.

The rapid popularity of this approach is typical of many hyped diets. You know the ones. Theyre flavor of the month, and then they drop out of fashion almost as quickly.

But intermittent fasting is one diet craze that is anything BUT crazy. Its sustainable, adaptable, and it might help you live longer. Its also very simple, and the fasting part isnt nearly as punishing as it sounds becausewhisper ityou never have to go a day without eating. You simply work one, two, or more days of low-calorie eating into your weekly routine, and forget all about dieting the rest of the time. Until you step on the scale or try on the jeans that didnt fit two weeks ago...

And its not just about how you look or how much you weighits also about how your body works, right down to the cellular level. Reducing your calorie intake radically for short periods triggers changes in your bodys metabolism and brain function that can cut the risk of the diseases we all fear: cancer, heart disease, Alzheimers, and diabetes. There are benefits for your body and your brain as your body works hard to repair cells damaged by lifestyle and aging.

This diet is for people who dont diet. The health benefits are so great that people are choosing to adopt this approach to eating even if they dont have weight to losein my case, as I near my ideal weight, I have no intention of stopping. Im going to carry on with the lifestyle because of the changes its making. I have more energy than I have had in years, my outlook is more positive, and I feeland lookyounger.

The approach helps you to change your attitude toward food and eating for the better. In fact, many people prefer not to call it a diet at all, because so many calorie-controlled diets fail. It doesnt matter one bit whether you call this a diet, way of eating, approach, or lifestylewhat matters is that its sustainable, sensible, and intuitive. And it works.

The benefits of fasting have been known in medical circles for some time, but finally this way of eating is going mainstream. There are no hidden gimmicks, no complications, no over-priced supplements or revolting meal replacements. In fact, this way of eating will save you money.

And its definitely not just for girls... This is a diet that both men and women are adopting wholeheartedly because its so flexible and fuss-free. Fast Days offer a mini break from worrying about foodand because you only have to stick to any kind of plan for a couple of days a week, you dont feel deprived. Plus, research suggests that even when given total freedom to eat what they like on Feast Days, dieters simply dont decide to binge or overcompensate. Thats been true of my own experience and that of hundreds of others I know who are doing thiswe adopt healthier habits without even thinking about it or noticing.

Its the ultimate practical guide to the most sustainable diet there is!The 5:2 Diet has all the information you need to start tomorrow. Orif youre reading this before breakfastyou could even start today!

The book takes you step-by-step through embracing a lifestyle that suits your needs and goals. There is no proscriptive list of dos and donts, no list of banned or sinful foods. You work out the maximum number of calories you can eat on your Fast Days then stick to that limit for a couple of days a week, or once a week, or every other dayit depends what suits you and how much weight, if any, you want to lose. Then you eat normally the rest of the time.

If its that simple, why do I need a book about it? Well, maybe you dontif you stick to 500 calories a day (if youre a woman) or 600 (if youre a man) on your Fast Days, then youll almost certainly benefit. But, when I started following this regimen, I had lots of questions and uncertainties, and I looked in vain for a guide that would help me find the right approach. Which is why Ive written this book.

Once Id distilled all the information I could find for my own use, I decided it would make sense to put it together and create the consumer guide I couldnt findso here it is.

Itll be your companion when you start, with lots of practical information, recipes, meal plans, and encouragement to help you launch this way of life and alter your body and approach to food for good. Pretty soon, this way of life should feel like second-nature, but the case studies and the remarkable scientific research underpinning this diet should help keep you on track. Ive spoken to dozens of other 5:2 dieters, male and female, of all ages, who have shared their wisdom, success, and excitement about the changes theyve seen.

Im no doctor. Im just a failed dieter who has found something that works for me, at last. And I am pretty certain it can work for you too. I happen to be a vegetarian and a baking TV show addict, but whether youre a dedicated foodie or not into cooking, a cuddly carnivore or a gluttonous veggie, a carb-lover or a party animal, you can make this fit your life.

Health Warning I have no medical training, though Ive always had a strong interest in food and nutrition. Im going to share my experiences and those of other successful 5:2 dieters. But there are people who shouldnt follow this diet: children and teenagers, pregnant women, and people with compromised immunity. If you have type-2 diabetes, you should talk to your doctor as this diet could help but you need to do it under supervision.

In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctor. In fact, even if you are otherwise healthy, talk to your GPtheyre on your side, and if you are committed to losing weight, itll make their job easier! Its also quite likely theyll know all about 5:2many doctors are trying it for themselves!

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