You can split your 500 calories as you wish, into just one meal, two, or three, for breakfast, lunch, or dinner – but the healthiest way is to eat little and often throughout the day. The 5:2 Diet will transform your body, your mind and your health. It’s the revolutionary part-time weight loss diet with lifelong health and anti-ageing results. This is the simplest, most flexible and most health enhancing weight loss programme you’ll ever follow – and with this book to guide you, you can start today. You’ll still get to eat all the foods you love but enjoy incredible health benefits, with positive effects on cancer, heart disease, Alzheimer's and more. Breakfast: Perfect to grab on the go, an Alpen Fruit and Nut Bar starts your day off at 109 calories. Calories so far = 109

You can take a free trial of the wlr tools for an accurate estimate of your maintenance calories, they are shown in the food diary. (You also have the calories history report, which makes it easy to balance calories over a week.) This super simple, grilled omelette is a great way to start your day, serve with baked beans for an extra hit of protein, or omit the beans and bank the calories for a later date. Breakfast:A banana (90cals) is ideal for breakfast on the go and will give you plenty of energy for the rest of the day. Calories so far = 9

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Lunch: Take half of Weight Watcher’s Mediterranean Veg Quiche (156 calories), and a Tesco side salad (12 calories) for a midday meal to give you a real energy boost. Calories so far = 178 Breakfast:Enjoy a medley of 100g hulled sliced strawberries, 100g cubed watermelon and 50g halved seedless grapes. Calories so far: 88. Being a reasonably fit, young female, I was interested in the long- term health benefits of fasting. Book is very informative and very easy to read. Having previously read Dr Mosley's I found this book pleasant enough with it's conversational style, but, having watched the BBC Horizon documentary on which it is based, I didn't feel that I learnt anything new or benefited in any way from her insights.This classic Mexican favourite is always a hit with family and friends... Follow the recipe below and also make up 120g frozen potato wedges. The 5 2 BSD is an updated variation of the 5 2 diet. In fact because it is based on eating a Mediterranean style diet, you’ll be pleased to hear that on this version of the diet the fast day calories can be increased to 800 calories. So you consume only 800 calories on 2 days of the week and on the other 5 you continue to eat a normal healthy Mediterranean Style but without counting calories. This makes it easier to fit into a busy life. It is less intense and may take a bit longer to reach your goal then the BSD Fast 800, but there is increasing evidence for the metabolic benefits of intermittent fasting in addition to the weight loss and improvement in blood sugars. Your 5:2 Fasting days We asked Clinical Nutritionist, Mike Wakeman who stated: "‘So, the answer is yes, the 5:2 diet is effective for weight loss but probably no more so than other diets that involve calorie restriction. This book isn't the best written book I've ever read - spotted a fair few typos, grrrr! - but it has the right balance of scientific evidence and humour to make it easy to read, and enough user testimonials and experiences to make it sound convincing.

Intermittent fasting is revolutionising the weight loss world. Simply by eating significantly less for one or two days a week you can trigger incredible physical and mental changes that protect your body and brain from damage and help it repair itself. Breakfast: Start off the day with an omelette with two eggs, 50grams of red pepper, and 50grams of onion (156cals). Calories so far = 156. Slice a wholemeal bagel in half and toast, spread with cream cheese and enjoy. Serve with an apple or save for later. Michael Mosley gives an update for 2019, current research in the field and announces a tour starting in February. I've been on this eating plan for a month. I've lost weight but, more importantly, my relationship to food has dramatically changed for the first time in my adult life (except when I was pregnant.)

Fasting can be on any 2 days you choose, however, most people find it's best not to fast on consecutive days. Fasting for two days out of seven also gives you a chance to experience the other benefits of fasting, which include: As the relatively low carbohydrate Mediterranean style diet has lots of scientific studies behind it, we recommend you aim to base the other 5 days on this approach to eating. But you don’t need to be counting calories, just keeping an eye on the portions. The Mediterranean Style Diet Lunch: Low-calorie foods don’t have to be boring. Pop to Prêt and grab a Simple Tuna Salad (170cals) and two rice cakes (70cals). Calories so far = 240.

Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. On your 500 calorie days, you can eat whatever you like, but the below foods are some of the most sensible as they’re low in calories so you can eat more throughout the day than if you eat smaller, high-calorie foods: Arnason TG, Bowen MW, Mansell KD. Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. World J Diabetes. 2017;8(4):154–164. doi:10.4239/wjd.v8.i4.154

How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories. The New 5:2 approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week.