B00AFYX78I EBOK (19 page)

Resources and Further Information

The
links and resources here have been organised chapter by chapter, to help you
discover more on the subjects that matter to you. Where a link is very long,
I’ve used a ‘bitly’ link which is simply a way of shortening the address – just
type the short link into your browser.

I’ve
put together a free downloadable list of all the links, to make it easier to
follow up internet resources directly from your computer. It’s available at
www.the5-2dietbook.com
and will save you a lot of
typing! Please do bear in mind that although I’ve checked through these links,
I can’t be responsible for any outside content.

PART ONE: THE 5:2 REVOLUTION

Chapter Two: The maths of weight loss – and
why Fasting adds up

Dr
John Briffa on why BMI is not the best predictor of
future health:
http://bit.ly/W3i2N%20r

The
Telegraph on the height/weight ratio as a measure of CVD risk:
http://bit.ly/UYneDE

Plus
summary of one study:
http://1.usa.gov/SwIwLe

Abstract of study on intermittent
calorie restriction by Krista Varady
1.usa.gov/fLnc4v

The
Mark’s Daily Apple website has a focus on ‘primal living’ but there’s a
terrific amount of information on fasting, including summaries on the science
http://bit.ly/Uui9DP

Chapter Three: The Fasting Recharge

Simple
description of apoptosis
http://en.wikipedia.org/wiki/Apoptosis
& autophagy
http://en.wikipedia.org/wiki/Autophagy

Summary
of various studies focusing on fighting ageing in mice
http://bit.ly/SwOFHh

News
article on experiment on mice
genetically engineered to produce more FGF21
http://bit.ly/V8DiDM

Plastic
surgeon James Johnson carried out research on people with asthma undertaking
his UpDayDownDay Diet
http://bit.ly/TUPKXF

Overview
of fasting research by Krista Varady and Marc Hellerstein. Their review of studies was
published in 2007 so is a little out of date, but contains a great summary of
the diverse research:
http://bit.ly/113ykL3

A more recent
review
http://bit.ly/ShaV4h
examines more studies.

The Genesis Breast Cancer Prevention Centre in Manchester, UK, is at
genesisuk.org
and has run a number of studies:
there’s a summary of one here
http://1.usa.gov/XxFkNn
or download a guide to the work being
done by Genesis
http://bit.ly/100sv2n

These two blogs explore whether women’s physiological
responses to fasting are different to men’s,
http://bit.ly/XxFowH
and
http://bit.ly/X7mTNi

Chapter Four: The Hunger Game - Fasting
is Good for the Brain

Link about BDNF, a protein with a key role in brain health
http://en.wikipedia.org/wiki/Brain-derived_neurotrophic_factor

Interesting pieces on the research into not only for Alzheimer’s and other forms of dementia, but also strokes

Fasting
advocate Mark Sisson on brain function and fasting.
http://bit.ly/QPanph

PART TWO: 5:2 YOUR WAY

Step One: How much do you want to lose,
and how much can you afford to eat?

The
difference between ‘calories’ and kilocalories:
www.en.wikipedia.org/wiki/Calorie

Step Two: Your First Fast

Article on one recent survey about secretive male dieters.
http://bit.ly/Yu9OmL

Potassium, magnesium or calcium
to reduce cramps.
http://bit.ly/TsrDvY

Kiwi
fruits and sleep disorders:
http://1.usa.gov/W3jwqN

The Diabetes UK site has very clear information about GI values
and diets as well as lots about the disease itself 
http://bit.ly/Tv2B2Y

Science Daily has lots of interesting articles, written in fairly jargon-free language:
start with this one
http://bit.ly/QPeAsS
 then follow the links to other pieces that reflect your own interests!

Step Three: Review, Revise, Revitalise

The
getsomeheadspace.com
site offers a free introductory trial of meditations, as well as some really useful downloads, including one on mindful
eating.
Read more about mindfulness & food in The Independent
http://ind.pn/QsEwJp
and The New York Times
http://nyti.ms/U4Fis5

NHS analysis of study on exercising after fasting
http://bit.ly/Vgv6Uh

PART THREE: EATING THE 5:2 WAY

Overview

Conversion chart for metric measurements to imperial
http://bit.ly/U6n2hV

Conversions
from grams to US Cups
http://bit.ly/U4Ft6A

Food and Fasting Tips

How
chillis might
help with fat-burning and increasing the metabolism
http://bit.ly/11jyZHs

Breakfasts

Guide
to analysing GI and other health aspects of your daily cereal here.
http://bit.ly/QPcolf

A
study on the potential drawbacks of cereal bars
http://bbc.in/U4FCXC

Read
about the nutritional values of different types of yogurt
http://bit.ly/V5hF5u
 

Main Meals

Scientific
study on the satiating
effect of soup
http://bbc.in/YahY4T

There’s
lots of Information about shirataki
noodles here.  
http://bit.ly/V5iFGS

Tangerines
and the potential of nobiletin  
http://bit.ly/WFklpb
 

Medicinal benefits of vinegar
http://bit.ly/Ssvdcg

General Fasting and Healthy Eating Links:

The
‘Horizon’ Eat, Fast, Live Longer programme which inspired so many has its own
page at
http://www.bbc.co.uk/programmes/b01lxyzc
: it no longer shows the
entire programme, but there are some clips.

There’s
also an article
by presenter Dr Mosley
about his experiences on the BBC site
http://bbc.in/UuhPVU
as well as a similar one in the Daily Telegraph.
http://bit.ly/11jCMol

Recipes

The
Daily
Telegraph
feature above also had some tasty recipe suggestions.
http://bit.ly/V637jU

The
excellent BBC
Good Food recipes site
allows you to specify courses, ingredients, preparation time and calorie counts
– the user ratings are incredibly useful to.
http://bit.ly/SsvbkI

Some
brilliant bloggers are now posting images of their own recipes for
5:2
days: be inspired by lovely pictures and ideas.
http://pinterest.com/LavenderLovage/5-2-diet-recipes-for-fast-days/

Forums

Our
5:2 Diet Group on Facebook
is very friendly, and anyone can see the entries:
http://www.facebook.com/groups/the52diet
but to post, you’ll have to
ask to join. There is also a new forum at
the5-2dietbook.com

The
Mumsnet forum on
5:2 has become a
treasure trove of brilliant advice and experiences – you definitely don’t have
to be a Mum to call on all that wisdom
http://bit.ly/Tv3xUV
and  The Money Saving Expert Forum is less active but still useful
http://bit.ly/ToawLX

Some final thanks to…

Araminta,
Peta and Sophie for being there at the start of the 5:2 journey. Together,
we’re a lean, mean, slimming machine.

To
all the fabulous members of the 5:2 Diet Facebook group, and especially to the
people who told me everything about their diet history, health concerns and
experiences of fasting. Thanks especially to Linda for her great graph and
insights, and Jenny M for her fantastic response to the early draft.

To
Jenn and Julie Cohen and Julie Boyer for help with US foods and equivalents.

To
Fena Lee in Singapore for making the cover idea a reality.

To
Amanda and the starry team at Orion for making the new paperback happen so
fast.

To
my parents for teaching me to love food and eating out.

To
Rich for making me step away from my desk occasionally to eat, sleep and think
about something other than fasting.

Special
thanks to the BBC ‘Horizon’ team, and Dr Michael Mosley in particular, for
making a programme that inspired so many people to try this approach to food
and health.

Most
of all, we all owe thanks to the many scientists who are pioneering so much
incredible work in the field of fasting and health. We are hungry to see what
you come up with next…

Further Reading

The
Hairy Dieters: How to Love Food and Lose Weight
by the Hairy Bikers

This
recipe book gets the thumbs up from many forum members who love the Bikers’
brilliant ideas for Fast Days.

The
Fast Diet: The secret of intermittent fasting
by Michael Mosley & Mimi Spencer

Dr
Mosley was the presenter of the ‘Horizon’ programme and his scientific
background makes the science impeccable, while his co-author is strong on the
practical side.

The
2-Day Diet: Diet Two Days a Week. Eat Normally for Five
by Michelle Harvie & Tony
Howell

This
book hasn’t been published at the time of writing but it comes from the Genesis
team in Manchester, whose work on breast cancer prevention is making a major
contribution in the field, and I’m looking forward to reading it.

The
Alternate-Day Diet
by James B. Johnson and Donald R. Laub

Johnson’s
book goes into a lot of detail about the science, if you want to know more. I’m
not as keen on the meal plans or use of diet replacement meals, but you might
be!

Glossary

The way
to live – forever?

Mood: hopeful, expectant, optimistic

My
number 1 goal on January 1 2012 was to get back to a healthy weight, but it was
a resolution I’d failed to achieve for
years.

And now I’ve done it.

I know for certain this wouldn’t have happened without 5:2 and I
couldn’t be more thrilled.

 

Christmas: the goose got fat, but I didn’t!

Before
Christmas, I was a bit nervous about how to maintain fasting with lots of
social events revolving around food. I decided to be flexible, but to give up
trying to fast during the holiday week between Christmas and New Year. I knew I
might put a little weight on, but knew it would be temporary – and so it’s
proved. My weight loss is continuing into January and most group members are
reporting they’ve put very little weight on – or none at all – and are as
enthusiastic as ever.

Winter whirlwind

It’s been a whirlwind winter in other ways.

I finished the first edition of this book in
November and it went on sale on Kindle at the end of the month. Within days, it
was topping the diet chart, and I’ve had so many emails and new forum members
who are every bit as excited as me about the potential this approach has to
transform their lives.

My original diet companions have also been
reporting on their progress. Andrew and his office colleagues have incredible
willpower: