The Healthy 5:2 Diet
However, recent scientific findings from CPC RPA Health for Life research group indicate that fasting for two days cannot offset an unhealthy diet throughout the rest of the week.
Blog for Life is a series of blogs and opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, introducing a sustainable 5:2 diet regime.
What is the 5:2 Diet?
The 5:2 diet, also known as the Fast Diet, is an intermittent fasting plan aimed at promoting weight loss and overall wellbeing. The concept is simple: eat a healthy diet for five days, incorporating lots of vegetables, wholegrains, beans, nuts, fish and fruits as a dessert and on the remaining two days, significantly reduce calorie intake. Unlike traditional diets focusing on daily caloric restriction, the 5:2 diet allows for a more flexible approach to eating.
Ideally, during the two fasting days, you should consume no more than 500-600 calories for women and 600-800 calories for men. In one of our studies, we employed a strategy involving the consumption of non-starchy raw or cooked vegetables for both lunch and dinner, complemented with 2 tablespoons of extra-virgin olive oil, vinegar, lemon, and spices. This caloric reduction prompts the body to use its fat stores for energy, resulting in gradual weight loss over time. But don’t panic, the fasting days don’t need to be consecutive, allowing for breaks in between if desired.
Benefits of the healthy 5:2 Diet
Weight management
Sustainable weight management is where the 5:2 diet comes into its own. Recent studies reveal that overweight individuals following this plan can shed an average of 8 percent body weight and 16 percent body fat in just six months. Unlike overly strict diets that can be challenging to maintain, the 5:2 diet offers a realistic option. You can enjoy regular, healthy meals for most of the week, avoiding the feelings of deprivation, and only fast for 2 days. Some people find this intermittent fasting plan easier and conducive to sticking to their goals.
Type 2 diabetes
Scientific studies show that, when combined with the consumption of healthy food on both regular and fasting days, the 5:2 diet can improve how your body handles glucose and insulin. And that's good news, because it could mean a lower chance of developing type 2 diabetes and its terrible complications, such as heart and kidney disease, as well as eye and nerve issues related to diabetes.
Heart health
Numerous studies in humans have shown that intermittent fasting can also lower blood pressure and improve blood lipid levels, which are significant factors in heart disease risk. However, it's worth noting that one study discovered that intermittent fasting led to an increase in LDL-cholesterol levels. This underscores the importance of maintaining a high-quality diet on non-fasting days.
Brain health
Here's something potentially fascinating about the 5:2 diet: it is not just about losing weight; it might also give your brain a bit of a boost! Some animal studies are suggesting that intermittent fasting, like the 5:2 plan, could help with focus and memory. We are still learning more about how this works in humans, but it is definitely something worth keeping an eye on.
A healthy plan
The ‘Healthy 5:2 Diet’ stands out for its user-friendly approach and adaptability to any schedule. The flexibility to choose fasting days is a major plus. While we await more specific research in humans, it's evident that the 5:2 diet could offer benefits beyond weight loss, as long as you maintain a diet rich in healthy, unprocessed foods and engage in regular exercise.
Making healthy choices can make a big difference in your health, no matter how old you are or if you already have health issues. Starting early is great, but it's never too late to make positive changes. Eating better, staying active, and keeping your mind engaged through activities can bring benefits, even if you're just starting now in your 50s, 60s, or 70s. It's a step towards a healthier, longer life.
A nutritious and delicious crab and avocado salad
Healthy 5:2 Diet recipe suggestions: For fasting days
Ingredients
- Bulgur uncooked (120g)
- Hibiscus tea (160g) (no added sugars)
- Plain low-fat yogurt (60g)
- Fresh grated ginger (1 tsp)
- Chopped green apple (160g)
- Cinnamon (1/2 tsp)
- Honey (1/2 tsp)
- Whole walnuts (12g)
Method
- Combine bulgur, cold tea and yogurt. Rest overnight in the refrigerator
- The next day combine apples, crushed walnut kernels, cinnamon and honey
- Divide the bulgur amongst four bowls and top with the apple mixture
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Serves four
Total calories: 681.2 calories, 170.3 calories per serving
Please note: If preparing ahead the soaked bulgur will last well up to three days in an airtight container
Ingredients
- 4 servings
- Daikon (200g)
- Capsicum (200g)
- Iceberg Lettuce (200g)
- Celery (200g)
- Carrot (200g)
- Avocado (100g)
- Lime Juice (40g)
- Salt (8g): Negligible calories (almost zero)
- Crab meat (160g)
- Chopped coriander leaf (8g)
Method
Finely slice the capsicum, iceberg lettuce and celery. Add the grated daikon and carrot.
In a blender combine the avocado, lime, salt and 1 tbsp of water. Blend.
Dress the salad with the blended dressing, adjust for lime, pepper and salt to taste (chilli flakes would also work here).
Top with crab meat and coriander.
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Serves four
Total calories 525.8 calories, 131.25 calories per serving
Note: This recipe works well prepped up to three days in advance, but the dressing is best prepared on the day it is consumed
Ingredients
- Olive oil (1 tbsp)
- Onion (1 small, about 70g finely diced)
- Garlic cloves (2 cloves crushed)
- Crushed tomato (400g)
- Vegetable stock (600 ml)
- Tomato paste (1 tbsp)
- Nutritional yeast (1/2 tbsp)
- Kidney beans (300g)
- Salt (6g)
- Wholemeal penne (60g)
- Parmesan (30g)
- Celery (1 stick, about 40g diced)
- Carrot (1 large, about 72g diced)
- Zucchini (1 medium-sized, about 180g diced)
- French beans (80g)
- Kale (50g, chopped)
- Parsley (2 tbsp, chopped)
Method
- In a large pot, heat oil over high heat.
- Add the onion and cook until it becomes translucent, about 2 minutes. Then add the garlic and cook for an additional minute.
- Stir in the carrot, celery, zucchini, and tomato paste, and continue stirring for 1 minute.
- Add the crushed tomato, vegetable stock, kidney beans, nutritional yeast, salt, and pepper. Stir the mixture and bring it to a simmer. Once simmering, cover the pot with a lid and adjust the heat to maintain a gentle simmer.
- Let the ingredients simmer for 20 minutes. Then, add the French beans and pasta.
- Continue cooking until the pasta reaches an al dente texture. Once done, remove the pot from the stove, add the kale, taste the soup, and adjust the seasoning with salt and pepper as needed.
- To serve, garnish the dish with grated parmesan and chopped parsley.
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Serves four
Total calories: 1027 calories, 256.75 calories per serving
Please note: Minestrone will last well in the fridge for up to five days or frozen for three months. If not consuming on the day it is prepared, we advise cooking the pasta separately in salted water and adding it to the soup when serving.
Ingredients and tips
Ingredients
Broccoli: Broccoli or broccolini work well here, wash them well in order to get rid of embedded dirt and pesticides, but make sure they are properly dried as excess water will prevent them from crisping up. The broccoli stems can be peeled, trimmed and sliced and used together with the florets or in other dishes if desired.
Wholemeal Sourdough: We must recommend the best you can afford here. A reputable bakery that uses sourdough starter and good wholemeal flour will turn your toast in a fibre rich ingredient.
Buying in bulk, pre-slicing, wrapping and freezing is a great option if such bakery is logistically challenging to reach daily.
Ricotta: Ricotta is a good source of calcium and not high In sodium but for a lower caloric/saturated fat option try low fat cottage cheese as a substitute.
Spices: We used smoked paprika and chilli flakes, but really, whatever tickles your fancy will work here.
Lemon juice: We used lemon juice to balance the rich flavours in this dish, but balsamic vinegar would also be a great option.
Olive oil: This is our fat of choice as its well-known to have many health benefits including promoting heart health, reducing inflammation, and contributing to weight management, so we rarely use other oils. Like all oils and fats, it is to be used in moderation.
Almonds: Almonds and broccoli have a great affinity for each other but cashews, pine nuts or hazelnuts could also work. Flaked almonds are a bit pricey but add great texture. However just roasted and crushed whole almonds could also be used.
Parmesan: Few ingredients out there deliver so much umami per gram and can be sprinkled on just about anything as parmesan can.
- Don’t cut the broccoli too small as it might overcook before gaining any colour.
- If you don’t mind the extra cleaning seasoning the broccoli with the garlic, spices and oil is best done in a bowl before transferring to a tray.
- Hand-chop the garlic and avoid using a garlic crusher. If the garlic is too fine, it may burn before the broccoli is cooked.
- For best results use a big enough baking sheet to avoid the broccoli from piling on top of each other. This would result in cooked broccoli with no colour (and less flavour).
- Each bruschetta can be further dressed with lemon juice and extra virgin olive oil after plating if needed.
The CPC RPA Health for Life Program is a partnership between the University of Sydney Charles Perkins Centre and Sydney Local Health District.
Dr Rosilene Ribeiro