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What readers say about The 5:2 Diet Book:

Love this book! I really like the ease of following this diet plan, and it is working for me (10lbs weight loss in 8 weeks and counting hopefully). This is an excellent tool to help you achieve your goals, whether they be weight loss, health or both. Thank you, Kate, for providing a friend to help me focus along the way!

Being a reasonably fit, sporty male, I was as interested in the long-term health benefits as the potential weight loss. Kate Harrison's book is written in an extremely readable style, the science is explained in a non-baffling way, and it's full of motivational tips and examples (as well as ideas for low-calorie menus/dishes that you don't need to be Jamie Oliver to prepare). Inspirational reading!

With Kate's help, I survived the fast days. I have heard so many success stories so keeping my fingers crossed but as it promises health benefits too, it can't be wrong! It is informative but humorous it clearly states the facts but also shows that it is challenging but also very uplifting experience at the same time.

I'm a young(ish) man (32). I found this book very easy to read and am eager to start my own 5:2 diet. The resources are great with lots of ideas.

It filled with me enthusiasm which doesn't happen often when I'm embarking on another diet. I'm now looking forward to getting into skinny jeans as I hit the 50 year old mark!

Fantastic book. Have tried this and it really works. If you buy one book in an attempt to lose weight this year make it this one. You will not regret it! This is the only way of dieting that I am able to stick with. The health benefits show pretty quickly too.

Well written book by someone who has been struggling with weight issues for most of their adult life, like many of us. This makes it easy to relate to, and easy to read. I will try the "diet" as soon as I'm back to work after holidays. New year, New body!

Kate's honest and easy to read guide helped me through the first fast day. When I felt wobbly I read the book! I loved the chatty way she takes you through shares her journey. If you are contemplating the 5:2, this should be your bible.

All reviews for the Kindle edition

Why reading this book will revolutionise your body and your future

Imagine a diet that lets you eat the foods you love, most of the time.

That enables you to lose weight steadily.

That could reduce your risk of cancer, heart disease, diabetes and Alzheimer’s.

That makes your brain sharper and your body more efficient.

That changes your attitude to hunger and food forever.

A diet that involves no special ‘low-cal’ or ‘lite’ foods and will save you money.

That’s completely flexible, to fit your lifestyle.

That suits men and women, those new to diets and those who’ve tried everything.

A diet you’ll want to stick with for life.

Stop Imagining. The 5:2 Diet is real.

January 2013

Dear Reader,

Six months ago, I watched a TV programme that changed my life.

I almost didn’t write that line, because it sounds so cheesy, but it happens to be true. Sixty minutes of viewing set the scene for a huge change in my attitude to dieting, introduced me to an exciting new branch of medical science – and gave me the tools to begin transforming my body.

Of course, I’ve had to do the hard work myself, but the programme opened the door to the world of intermittent fasting and calorie restriction – the official name for an approach to health and diet which is gaining huge numbers of followers around the world. Many of them share their experiences for this book – experiences that are likely to inspire you to follow their lead!

What I’ve learned has made me feel in control of food, not the other way round. It’s given me new hope that I can do something constructive to reduce my chances of developing cancer, dementia and diabetes, which have had devastating effects on members of my family. It’s a lifestyle I want to follow… well, for life.

The rapid popularity of this approach is typical of many hyped diets. You know the ones. They’re flavour of the month, and then they drop out of fashion almost as quickly.

But intermittent fasting is one diet craze that is anything BUT crazy

It’s sustainable, adaptable and it might help you live longer. It’s also very simple, and the ‘fasting’ part isn’t nearly as punishing as it sounds because – whisper it – you never have to go a day without eating. You simply work one, two or more days of low-calorie eating into your weekly routine, and forget all about ‘dieting’ the rest of the time. Until you step on the scales or try on the jeans that didn’t fit two weeks ago…

And it’s not just about how you look or how much you weigh - it’s about how your body works, right down to cellular level

Reducing your calorie intake radically for short periods, triggers changes in your body’s metabolism and brain function that can cut the risk of the diseases we all fear: cancer, heart disease, Alzheimer’s and diabetes. There are benefits for your body and your brain as your body works hard to repair cells damaged by lifestyle and ageing.

The ‘diet’ for people who don’t diet

The health benefits are so great that people are choosing to adopt this approach to eating even if they don’t have weight to lose – in my case, as I near my ideal weight, I have no intention of stopping. I’m going to carry on with the lifestyle because of the changes it’s making. I have more energy than I have had in years, my outlook is more positive and I feel – and look – younger.

The approach helps you to change your attitude to food and eating for the better. In fact, many people prefer not to call it a diet at all, because so many calorie-controlled diets fail. It doesn’t matter one bit whether you call this a diet/way of eating/approach/lifestyle – what matters is that it’s sustainable, sensible and intuitive. And it works.

The benefits of fasting have been known in medical circles for some time, but finally this way of eating is going mainstream

There are no hidden gimmicks, no complications, no over-priced supplements or revolting meal replacements. In fact, this way of eating will save you money.

Definitely not just for girls…

This is a diet that both men and women are adopting whole-heartedly, because it’s so flexible and fuss-free. Fast Days offer a ‘mini break’ from worrying about food – and because you only have to be careful for a couple of days a week, you don’t feel deprived. Plus, research suggests that even when you’re given total freedom to eat what you like on Feast Days, dieters simply don’t binge or over-compensate on the ‘Feast’ days. That’s borne out by my own experience and that of hundreds of others I know who are doing this – we adopt healthier habits without even thinking about it.

The ultimate practical guide to the most sustainable diet there is

The 5:2 Diet Book
has all the information you need to start tomorrow. Or - if you’re reading this before breakfast - you could even start today!

The book takes you step-by-step through embracing a lifestyle that suits your needs and goals. There is no proscriptive list of dos and don’ts, no list of ‘Banned’ or ‘Sinful’ foods. You work out the maximum number of calories you can eat on your Fast Days - then stick to that limit for a couple of days a week (or once a week, or every other day - it depends what suits you and how much weight, if any, you want to lose). Then you eat normally the rest of the time.

If it’s that simple, why do I need a book about it?

Well, maybe you don’t - if you stick to 500 calories a day (if you’re a woman) or 600 (if you’re a man) on your ‘fast’ days, then you’ll almost certainly benefit.

But, when I started following this regime, I did have lots of questions and uncertainties and I looked in vain for a guide that would help me find the right approach.

Why I’ve written this book

Once I’d distilled all the information I could find, for my own use, I decided it would make sense to put it together and create the consumer guide I couldn’t find… so here it is.

It’ll be your companion when you start, with lots of practical information, recipes, meal plans and encouragement to help you launch this way of life and alter your body and approach to food for good. Pretty soon, this way of life should feel like second-nature - but the case studies and the remarkable scientific research underpinning this diet should help keep you on track. I’ve surveyed dozens of other 5:2 dieters, male and female, of all ages, who share their wisdom, successes and excitement about the changes they’ve seen.

I’m no doctor. I’m just a failed dieter who has found something that works for me, at last. And I am pretty certain it can work for you too. I happen to be a vegetarian and a ‘Great British Bake Off’ addict, but whether you’re a dedicated foodie, or not fussed about cooking . . . a cuddly carnivore or a gluttonous veggie . . . a homebody or a party animal, you can make this fit your life.

Health Warning

I have no medical training, though I’ve always taken a keen interest in food and nutrition. I’m going to share my experiences, and those of other successful 5:2 dieters.

But there are people who shouldn’t follow this diet: children and teenagers; pregnant women; people with compromised immunity. If you have Type 2 diabetes, you should talk to your doctor as this diet could help but you need to do it under supervision.

In addition, anyone with a history of eating disorders should definitely not undertake this without talking to their doctors.

In fact, even if you are otherwise healthy, talk to your GP - they’re on your side, and if you are committed to losing weight, it’ll make their job easier as your general health is likely to improve! It’s also quite likely they’ll know all about 5:2 – more and more doctors are so impressed by the science that they’re trying it for themselves!

How this book works

The 5:2 Diet Book has three parts.
Part One
explains the thinking behind the diet - including medical and psychological research about why losing weight this way can boost your body in some incredible ways. These chapters alternate with my own diary, where I share highs and lows I encountered as I adapted to this new way of thinking about food and diet.

Part Two
contains all the practical information you need to make 5:2, 4:3, 6:1 or Alternate Day Fasting (ADF) work for you. I’ve included information on how to prepare for the Fast Days and how to stay motivated, plus guidance on exercise and calorie counting, along with loads of real-life success stories and experiences to keep you on track.

Part Three
focuses on food ideas for your Fast Days, with lots of simple options for meals and snacks to appeal to all tastes, including suggestions for seasonal eating and sample menus to stop you feeling hungry. I know preparing food when you’re on a diet can be a chore, so there are also ideas from 5:2 fans who’ve suggested their favourite ready-made meals. Many of us prefer to leave cooking till ‘Feast’ days when we’re free to make the dishes we love! But there are also satisfying recipes should you want to make all your food from scratch.

At the end, I’ve included a
resources section
for further reading, including chapter by chapter links to articles that offer more detail on relevant topics. I’ve abbreviated the links to make them easier to type into your browser if you want to find out more by going online! Alternatively, you can download a single list of links free via the 5:2 website –
www.the5-2dietbook.com

And the last item of all is the final instalment of my diary, updated to include progress over the festive season and the New Year – keeping the weight off during family celebrations has proved easier than I ever expected.

The simplest, most grown-up diet in the world

This diet – and this book – treats you like an adult. Pick and choose what makes sense to you. A lot of the science is new and evolving, so there are some questions which don’t yet have definitive answers. My job is to offer you all the options so that, like me, you can find your own personalised way of working intermittent fasting into your life.