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Why intermittent fastingis safe and works! Includestips and vegan recipesBy Juliet Gellatley andJane Easton, Viva!
£1
 
When I first heard about the 5:2 diet I wassceptical. What sparked my interest was theattitude of friends. This diet is the only one theycan bear doing, and what’s more, it’s working! Science is not conclusively in support offasting, and neither am I. Total withdrawal offood can have short-term side effects such asheadaches, dizziness, fatigue, abnormal heartrhythms and low blood pressure. Longer-termfasting can interfere with the immune systemand vital bodily functions and can damage theliver, kidneys and other organs. However, the 5:2diet is not about total fasting – it allows 500calories a day for women and 600 calories a dayfor men, two days a week. The other five daysyou are encouraged to eat healthily but are notcalorie restricted. 2
5:2 Vegan-style
©Viva! 2013
Juliet GellatleyBSc, Dip CNM,Dip DM, FNTP,NTCC
Juliet has a degree inzoology and is a qualifiednutritional therapist. Shefounded and directs Viva! and Viva! Healthand is an authority on vegan health and nutrition.She has given hundreds of public talks on allthe vegan issues and is author of several books,guides and reports.
Jane Easton
Jane is our food and cookerycoordinator and creator of recipes.She is an accomplished publicspeaker and cookery demonstrator.Her expertise is on hand for you atour Vegan Recipe Club
www.veganrecipeclub.org.uk
The world is awash with diets all promising that they are the one foryou. Juliet Gellatley – Viva!’s founder, director and qualifiednutritional therapist – looks at the science behind intermittentfasting and asks: 5:2 – better than other diets? Jane Easton , Viva!’sfood and cookery coordinator then shares her experience of the 5:2diet, giving tips and recipes
Hard and Fast?
By Juliet Gellatley
 
Double the health benefits!Using the
V Plan Diet
with the 5:2
I strongly recommend Viva!’s
V Plan Diet 
, a vegandiet which shows you how to eat well for life, asby far the best way to lose weight healthily andsafely, using the 5:2 idea as a tool within it tospeed up loss of body fat. The
V Plan
does notrestrict calories and there is no boringmeasuring of portions! Online see the
V Plan
at
www.vegetarian.org.uk/guides/index.html
Evidence
Breast cancer prevention withweight loss
There is convincing research to show the 5:2 dietworks. Dr Michelle Harvie is a dietician at theGenesis Breast Cancer Prevention Centre inManchester. Because women who areoverweight are more likely to contractbreast cancer, she has spent yearsstudying how best to safely helpwomen lose pounds. One of herrecent trials involved 115women – some ate a 1500calorie Mediterranean diet(full-time diet) and wereencouraged to avoid alcoholand high fat foods. Anothergroup was asked to eatnormally five days a weekbut to eat 650 calories fortwo days a week.
5:2 vs dailycaloriecounting
After threemonths, womenon the 5:2 diet lostan average of 4kg(8lb), while thoseon the full-timediet lost an averageof just 2.4kg (5lb).Dr Harvie says: “The2 day diet is a muchmore effective wayof losing weight andkeeping it off. In ourtrials people lose weight and body fat twice asquickly as those on a standard diet.” Shebelieves the 5:2 diet is more effective mainlybecause people stick to it. She has found thatpeople’s good intentions slip on a full-time diet, whereas on the 5:2 they readily comply.Having reached their intended weight, peoplethen have just one calorie restricted day a weekand that is enough to stop the weight slippingback. She says her research shows “it is doableand easier than a normal diet – and that’s thereason it is successful.” In other words the diet works simply becauseif you eat 500 or 600 calories two days a weekand don’t significantly overcompensate bystuffing yourself rotten the rest of the week (!),you lose weight at a steady pace.Viva! Health 3

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