This Revolutionary Diet Plan is Changing Lives

There are now a substantial number of fasting diets and time restricted feeding protocols. All of which claim to be the optimal choice for health, well-being and also longevity. These claims mainly driven by the authors of fasting diet ‘how to books.’ But there may now be an answer to which type of diet is the most effective thanks to a yearlong scientific study conducted on 300 obese adults.

In recent years, the "5:2 diet," pioneered by Dr. Michael Mosley, has gained widespread popularity, reshaping the eating habits of many people seeking effective weight loss strategies. The 5:2 diet is a form of intermittent fasting that allows individuals to eat normally for five days a week, while significantly reducing calorie intake on two non-consecutive days, often to around 500 calories.

While some studies suggest that intermittent fasting may not be superior to traditional dieting for long-term weight loss, other research points to potential health benefits associated with fasting that extend beyond mere weight loss.

New Research on the 5:2 Diet

A recent study conducted by Queen Mary University of London offers new insights into the 5:2 diet, providing evidence that may make this fasting method more appealing than other dietary approaches. The study is particularly noteworthy as it represents what the researchers describe as "the first randomized evaluation of the 5:2 diet."

The trial involved 300 adults with obesity, who were divided into three groups, each receiving a different weight loss intervention.

Group 1: Conventional Weight Loss Advice

The first group, comprising 100 participants, was given conventional weight management advice during a single session with an advisor. They received written materials detailing portion control, food journaling, and tips on avoiding unnecessary snacking.

Group 2: 5:2 Self-Help Approach

The second group, also consisting of 100 participants, received instructions on how to follow the Michael Mosley 5:2 diet. They were given a leaflet outlining meal suggestions and provided links to online resources, but they were largely left to manage the diet independently, without additional guidance.

Group 3: 5:2 Group Support

The final group of 100 participants followed a similar 5:2 regimen but were also enrolled in six weeks of group support sessions. These meetings provided an opportunity for participants to discuss their experiences, seek advice, and receive additional support from both peers and advisors.

Study Results: Objective Outcomes

The study monitored participants over the course of a year. By the end of the trial, all three groups demonstrated moderate weight loss. In the conventional advice group, 15% of participants managed to lose at least 5% of their body weight. Meanwhile, in the 5:2 self-help group, 18% of participants achieved the same level of weight loss. The most significant results were seen in the 5:2 group support cohort, where 28% of participants lost at least 5% of their body weight.

Subjective Feedback: Participants' Experiences

In addition to measuring weight loss, the study also gathered feedback on participants' experiences. Those following the 5:2 diet consistently rated their experience more favorably compared to those in the conventional diet group. In a post-experiment survey, 5:2 dieters rated their interventions as more helpful and indicated a higher likelihood of recommending the diet to others.

Importantly, participants following the 5:2 plan showed a greater willingness to continue the diet after the trial, suggesting that it could be adopted as a long-term lifestyle change rather than a short-term weight loss solution. This indicates that the 5:2 diet may offer a more enjoyable and sustainable weight loss approach.

Expert Insights

Health psychologist Katie Myers Smith from Queen Mary University of London, who led the study, emphasized the significance of the findings. She stated, "Here we've been able to provide the first results on the effectiveness of simple 5-2 diet advice in a real-life setting. We found that although the 5-2 diet wasn't superior to traditional approaches in terms of weight loss, users preferred this approach as it was simpler and more attractive."

Comparison to Other Weight Loss Methods

The researchers noted that the 5:2 diet's weight loss effectiveness is similar to results seen in other intermittent fasting studies. While it does not outperform traditional weight loss methods in terms of results, its higher user satisfaction ratings make it a compelling option for individuals struggling with conventional dieting.

Conclusion

Based on the findings, the researchers recommend that healthcare professionals consider suggesting the 5:2 diet as a weight loss strategy. While not superior to standard weight management advice in terms of efficacy, the simplicity and appeal of the 5:2 diet make it an attractive option for many individuals. As the researchers concluded, "Clinicians providing brief advice on weight management may consider recommending the 5:2 diet. The approach is not superior to the standard multimodal advice, but it is simpler and more attractive to users."

This study adds to the growing body of research on intermittent fasting, solidifying the 5:2 diet as a viable and user-friendly option for those seeking an effective and sustainable weight loss plan.

Study Link:

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0258853