The 5:2 diet is nothing new, but it is effective – so much so, even doctors recommend it. Claire Spreadbury finds out what all the fuss is about

How’s that New Year’s resolution of losing weight coming along? If the sweet treats have crept back into your daily routine, or Dry January has become awash with weekend wine, don’t despair.

In 2012, there was a point when everyone seemed to be talking about the 5:2 diet. More of an eating plan than a diet, it simply involves two ‘fasting’ days a week, when your calorie intake needs to be a maximum of 500 for women or 600 for men, and five blissfully normal definitely-not-on-a-diet days.

Three years on and the New Year bookshelves are still groaning under the weight of new titles; Kate Harrison’s 5:2 Good Food Kitchen, for one. And that’s because it works.

“From the first day I did it, I realised it was the easiest approach to controlling my weight I’d ever tried,” notes Harrison.

“I lost 31lbs, gained energy, confidence and a complete loss of guilt about food. And it inspired me to write four books.”

Now, I’m not much of a calorie counter. Weight Watchers put paid to that about 15 years ago, when I found myself totting up how many ‘points’ my enviably slim and non-dieting lunch date was consuming, while staring miserably at my crispbreads. But working out the tastiest way to consume just 500 calories – and sticking to it by telling myself I can eat whatever I want tomorrow – is something I can just about manage, especially if it’s only for two days out of seven.

“On a weekly basis, you’re slashing at least 3,000 calories from what you’d normally eat, which is equal to a pound of real weight loss – not water loss,” says diet and fitness expert Laura Williams (www.laurawilliamsonline.co.uk). “It’s a simple question of sums and creating deficits.”

I’m only on week two, but am happy to keep it up – and losing 2.5lbs in seven days has certainly spurred me on.

I would recommend avoiding ‘virtually calorie-free’ (and also completely tasteless) noodles, and discovering low-calorie foods you don’t dislike. A massive salad hits all the right notes, Marks & Spencer’s mini hot cross buns are a perfect 100-calorie fix and there’s an array of low-cal ready meals on the market that are a lot more tasty than you think – and make it easy to keep fasting, even when you’re too busy to cook.

Try it – you might like it. And if you do, and you find your scales are suddenly pointing at your goal weight, you can drop down to one fasting day a week to keep it all off.

That’s what Harrison did, after dropping from a wobbly size 16 to a slender 10-12 – which she still is – three years ago. Here are her top tips to keep you on track...

  •  5:2 Good Food Kitchen by Kate Harrison is published by Orion Books, priced £7.99.

     

    KATIE'S TOP TIPS

  •  Choose the right Fast Days – and mark them in your diary! You want a day when you’re busy, but not under pressure.
  •  Focus on flavour and freshness. Aim for seasonal ingredients – salads and berries in summer, soups in winter.
  •  Drink up. Often when we think we’re hungry, we’re actually thirsty. So drink lots of water, black coffee or tea.
  •  Distract yourself. Hunger tends to come in waves, so have a brew or phone a friend and you’ll forget all about it.
  •  Join the Facebook group (facebook.com/groups/the52diet) for support.
  •  Write down what you eat on a Fast Day – and how you feel – to help you discover what works best for you.
  •  Weigh yourself only once a week at the same time of day.
  •  Enjoy a balanced diet and treats on non-fasting days. You can eat up to around 2,000 calories for women and 2,400 for men.