The 5:2 Diet Book

by Kate Harrison

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.

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.

And The 5:2 Diet Book – packed with tips, science, recipes, inspiration and case studies from over thirty dieters – will help you join the revolution to lose weight, boost your brain and transform your body.

And it’ll even save you money, with no specialist diet foods or supplements required. No wonder it’s as popular with men as it is with women – and with first-time dieters as with weight loss veterans.

Journalist and former yo-yo dieter Kate Harrison has finally won the battle with her weight – now she shares the secrets that are helping thousands of men and women transform their bodies. The 5:2 Diet Book is your comprehensive guide to the wonderful world of intermittent fasting.

Genres: Nonfiction, Health, Diets, Food, Lifestyle, Cooking, Self Help

211 pages, Kindle Edition

First published January 1, 2012

About the author

Kate was born in Wigan, and lived in more than a dozen places when she was growing up, including England, Scotland, and the Netherlands. She trained as a print journalist and then worked for the BBC as a reporter and Education Correspondent, before switching to behind the scenes producing on programmes including Newsround and Panorama. Her final 'proper' job involved coming up with TV programme ideas for the BBC whilst sitting on beanbags. She is a dab hand at writing on white boards.

Reviews

[Anne · Rating 4 out of 5]

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.)

The guilt that comes from eating, especially indulging, is gone. Why? Because 2 days a week I 'invest' in eating >500 calories. This allows my body to heal and decrease inflammation while, mentally, I learn not to panic when I feel a hunger pang. Some fast days are easier than others. But even at the toughest moments, I think to myself - "Tomorrow I can enjoy food!"

[Lisa Gray · Rating 5 out of 5]

This is the diet that makes the most sense to me. I did something like this at one point, having one very low calorie day and one "all out" day and then the rest of the days pretty reasonable in order to maintain weight. I'm a binger at heart, so a restrictive diet for months on end will NEVER work for me. Having a couple of fast days a week is so flexible, because you can work around social events and well, just life. I'm glad there is science to back it up, but I'd do it anyway.

[Alison · Rating 3 out of 5]

Bought this on a whim because it sounded intriguing, and read it in one sitting. I haven't seen the Horizon programme that prompted Kate Harrison to write this book, but she's done a good job of selling this "diet" to me, so much so hat I'm going to try it for a month and see how it goes!

I've spent most of my adult life dieting, and normally lose half a stone and gain ten pounds. This time I have managed to lose 16lbs so far (it was 18 but I gained a bit over Xmas) but I feel like I'm a bit stuck now, so I'm hoping the feast and famine idea behind the 5:2 diet will kick start the weight loss again.

I'm especially intrigued by the added health benefits of this way of eating. There is a history of Alzheimer's in my family so if I can do anything to avoid that, that's got to be good - plus eating to reduce the risk of cancer, heart disease and diabetes has got to be a good thing too.

It appeals to me because its not actually a famine diet - you eat around 500 cals twice a week and then eat what you want the rest of the time. Currently I've been eating 1400 five days a week and 1700 twice a week (Wednesday pub night and Saturday) and that feels quite comfortable for me - and while I'm often under the limit, I do end up beating myself up when I go over. So I'm going to have tues and thurs as my fast days and then just be sensible - but not restrictive - the rest of the week - and we'll see!

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.

UPDATE: Well I tried the 5:2 diet for two weeks and while I found it a really easy way to eat - the fast days were not a problem and I don't think I completely overdid it on the feasts - after a fortnight I had actually put on four pounds! At that stage I panicked and gave up .... I might try it again and try to stick at it for a month, but I'm not so sure about it all now!

[Marina · Rating 4 out of 5]

3 stars for writing style, but I'd give it more for the concept/theory. I hate to fall prey to "diet fads" and the author kind of makes this sound faddish, I guess. Besides this book I've done more research on Intermittent Fasting (IF) and I'm liking the ideas behind it, and will give it a try. The book gives good tips for fast days, as well as a nice chart with foods/nutrient information, and some recipe ideas for fast days. Helpful for sure.

[Shawn Powell · Rating 4 out of 5]

Quick, easy read that provides a good overview of this diet (lifestyle, really). A good introduction, but I found it also very helpful to watch the "Eat, Fast and Live Longer" documentary. This book also connected me to the Facebook group of the same name (set up by the author) which has been hugely supportive and helpful as I begin this way of eating.

[Susan Earle · Rating 4 out of 5]

I was interested in this diet and after reading Harrison's book, I am more interested in adopting some of her ideas and strategies. I found her writing to be honest and encouraging. I liked her approach. It would be great if more people adopted a mindful approach to their diets. I plan to check out her website (www.the5-2dietbook.com).

[Anne · Rating 3 out of 5]

OK but not as good as the book by Dr Moseley and Mimi Spencer - The Fast Diet. I thought that it was purely for a UK audience who know how big a bag of salad is. Where I live we have different sizes of bags of salads. This applies to many other products she mentions.

[Fabulous Book Fiend · Rating 4 out of 5]

Review: This is an unusual review for me as I've never read a 'diet book' before but I'm committed to supporting the authors that I enjoy reading, and having heard Kate Harrison talk about this book late last year, I thought I'd give it a go. I haven't enough of the diet to review that as yet but I will post an update on the blog when I can give that a proper review soon. It's a bit scary admitting that you're on a diet but in the interest of reviewing the book, it had to be done.

First of all, I found this book incredibly easy reading. I really enjoyed the structure. There is a mix of Kate's personal experiences in the form of hints and tips from her as well as her own diary entries from her journey on this eating plan. There are also personal experiences from others who have tried this system and I found this really useful because there was a decent mix of ages and genders included. There are obviously facts and figures on how and why the diet works but these are laid out really clearly so that, even if you are new to dieting, they are easy to follow. The final section of the book has some ideas on what to eat on 'fast days' and lays out some recipes, some calorie lists and some ideas for structuring your day. (As I write this I'm actually on a fast day so I may be referring back to those in a moment or two).

I really like Kate Harrison as a writer and so obviously the bit I enjoyed the most was the personal experiences from here, the diaries and her little hints and tips! I also like the fact that the book is laid out so clearly, it makes it easy to flip to the section you want to look at, I've already found myself jumping back to a couple of bits for a spot of re-reading. Kate has also written a 5:2 recipe book and I'm definitely considering getting this but I want to establish how the eating plan works first. Like I say this was a quick read and so even if you're considering changing the way you eat and not sure if this is the plan for you, I'd recommend giving this a read!

[Kate · Rating 4 out of 5]

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
'The Fast Diet: Lose Weight, Stay Healthy, Live Longer' The most interesting and useful aspect of that book is Mosley’s explanation of the science behind the diet which covers the research he did for the Horizon programme in the summer which kicked off the craze. Fasting, he says, is a natural state for humans and restricting your calories regularly can not only help you lose weight but help to prevent diseases such as diabetes, alzheimers and cancer.
Both books I would highly recommend.
Kate writes with humour & motivation.

[Leanne Keenoo · Rating 3 out of 5]

I enjoyed reading this book.
I first heard of this way of eating on a tv programme last year and this author basically goes over the basics and adds extracts from her own personal journey with this diet.
Not sure that it's for me but it definitely gave me food for thought if you will excuse the pun!

[Mitzi · Rating 4 out of 5]

Convinced me to give it a go. I liked that she intersperses the informational bits with her personal journey. I just did my first fast day and I am hungry but it is manageable. My mental clarity is already better after one day. Hope that continues. Definitely looking forward to tomorrow's feast.

[E S · Rating 4 out of 5]

Honestly, the writing equals about a three star… But the fact that I was inspired enough to go ahead and give it a try (and it was free to borrow with Amazon Prime) bumps it up another star for me. First fast day was not nearly as difficult as I thought it would be! I guess we'll see how it goes from here on out!

[Zeeple · Rating 2 out of 5]

This "book" should have been a medium sized Blog post. In fact, the Wikipedia page on the 5:2 diet is only about 200 words long and it is equally informative. It boils down to this: "Don't eat anything for two non-consecutive days of the week. Fasting is hard at first but you'll get over it. Don't be a wuss and you'll be fine."

[Michelle · Rating 3 out of 5]

I sped-read this book, but got a few more tidbits than the PBS show that talked about the science behind why this "diet" works. We are seriously considering trying this because of the health benefits of reducing cancer risk, lowering blood pressure, and lowering cholesterol! I'll blog about it if we do, so watch that space! :)

[Summreen · Rating 4 out of 5]

Good book with insight on the 5:2 diet, from someone who has been doing it for a few years now. Good tips on how, when and what to eat, discussion on health indicators (to BMI or not?!). The benefits of 5:2 are not only weight loss but more energy, sharper brain and reduced risk of range of diseases.
Some motivational informatio in here to keep you going if you are going to try the diet.

[Joanna · Rating 3 out of 5]

e-book for just $2.99 and I was curious what's so exciting about it, so I got it. It is easy read, and it gave me main ideas about the diet. I watched the BBC documentary on PBS last week, and that really got me interested. Planning on buying dr Mosey's book.

[H · Rating 3 out of 5]

Decent overview and introduction to fasting, explains the basics and isn't too science heavy for those who don't have an in depth interest. Good little starter book for anyone interested in a healthier way of life. Writing is average, mostly engaging but nothing record breaking. 3.5 stars.

[Nina · Rating 3 out of 5]

Read the book -now to start fasting! I feel more ready for it now.
The book contained a lot of random meal suggestions (which weren't relevant for me, since I don't live in the UK).
It was not consistent in translating pounds to kg :-/
Too many quotes from random dieting people!

[Katie · Rating 1 out of 5]

Crap. Poorly written by someone who has no background in medicine or nutrition. My fault for not looking into this title more before purchasing. If I decide to try this diet, I will pick up a title written by someone who knows what they are talking about.

[Outi · Rating 2 out of 5]

My first introduction to this hyped diet. Provided some information and I liked how there were finnish products mentioned in the translation. It's mainly information you can get online too and then some stories by people who've tried it.

I think I'm gonna give the diet a go in the summer.

[Sarah · Rating 2 out of 5]

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.
Personally, I'd recommend the documentary over this book, any day.

[Amy · Rating 3 out of 5]

Quite informative and a good summary of this diet. Also provides quite a lot of body and health information and how the diet works. It also provides meal plans and diet food options for the 'fast days'.

[Sarah Elizabeth · Rating 3 out of 5]

I don't know if this diet works, but I do know that I am hungry. Can't stand to have this on my 'currently reading' shelf any longer.

[Faye · Rating 4 out of 5]

Easy to follow concept I just need to knuckle down and do it

[Ridhwan Rafik · Rating 3 out of 5]

Interesting concept. I think in some cases one may not apply everything to conceive fruition.

[Arash Farzaneh · Rating 4 out of 5]

First off, does this diet work? Yes, it absolutely does! I can vouch for it, and Kate gets the science right! I have personally lost over 50 pounds and have been feeling much better ever since implementing, incorporating and welcoming Intermittent Fasting into my life.

This book works as a good introduction if you are new, hesitant or simply would like to know more about this diet (though it is, as she says herself, more a lifestyle or a way of eating than a form of dieting). The book is quite short, concise and easy to read and offers a number of ideas and recipes as well as personal anecdotes and testimonies of people following this way of eating.

My problems with the book are that I am not a fan of (obsessively) counting calories and much prefer fasting for a longer period of time, usually from dinner to lunch the next day. Therefore, a large portion of the book did not resonate much with me. I find the science bits interesting but would have preferred the explanations to be much more detailed and expansive; I also found the journal entries to be cursory and on the rudimentary side.

But again, these are minor qualms as this book has certainly guided and helped many people not only to lose weight but also to lead much healthier lives while preventing many types of serious diseases in the process. Again, I am a staunch believer in this lifestyle and am working on my own book that would include all the tidbits that I felt were lacking in this one ; 0

But if you are even mildly curious about Intermittent Fasting or want to give it a whirl and do not mind counting calories in the process and especially if you are a fan of cooking your own healthy home-made meals, then please feel free to pick up this book!

[Robin · Rating 3 out of 5]

I read Michael Moseley and Mimi Spencer's book on this topic when it was first published, have been on the 5:2 ever since, but wondered if there was more to learn. Kate Harrison's book is a lively reminder of all the worthwhile material in what I think of as the original. It includes stories of weight loss which are heartening and some excellent advice.

Some of that advice is particular to the UK market as it details the products on sale in British supermarkets. The information about such products and their calorie count is extremely useful - not only is the information succinct and clear but the ideas suitable for those 500/600 calorie days are a real boost to dealing with them.

The book also includes some recipes, which again make fasting days more appealing.

My belief is that no other diet can match the 5:2 for the ease with which it can be adopted and maintained. Harrison's book is a welcome addition to the information about the diet with the added bonus of leading dieters to products which will enhance their fasting days.

[Angie Carter · Rating 1 out of 5]

I absolutely hate this kind of diet book. UGH!

[Luís Gomes · Rating 5 out of 5]

A good read, even to those not interested in following the diet. You will end with some good body notions!

[Naomi · Rating 4 out of 5]

I really enjoyed this book. More of a lifestyle eating plan than a diet. Can see the benefits of limiting your food intake.