Latest News

Welcome to our news page, where we'll keep you updated with all the latest on 5:2, intermittent fasting and new tools or books. You can follow our newsfeed by clicking on the RSS button on your internet browser – or you can also sign up for our newsletter, and discover how to join our groups.  

Why veggie makes 5:2 super-powered

For me, fasting and veggie food work in perfect harmony – whether you’re a committed veggie, a flexitarian – or you still need a little convincing to eat more greens.   

5:2 is a powerful way to boost your health and stay the ideal weight. And eating a vegetarian …
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How many calories on a Fast Day?

5:2 has changed my life – so am I about to change how I do 5:2 after this article?

Michael Mosley, 5:2 pin-up and TV science presenter, has just posted his thoughts on 5 years of intermittent fasting in the Mail on Sunday – and many people are asking if they should change what they do. Here’s my verdict… (PS: the quick answer is, probably not, if it’s already working well for you!)
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Recipe: Kale crisps

This dish is very much like the deep-fried crispy seaweed you get in Chinese restaurants, except it’s not deep-fried, and it’s made with kale. And only 21 calories per serving!

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January food superheroes: kale & cabbage

A guide to cooking, eating and enjoying the amazing qualities of kale and cabbage, the dieter’s friend. Until quite recently, cabbage was a Cinderella veg. But now kale and other cabbages are getting their highly deserved moment in the sun, as this group of nutritious and delicious vegetables is in vogue. Treat them right, and you’ll banish memories of stinky cabbage forever.


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3 winning ways to lose weight for good in 2017

Are you ready to make this the year you reach the weight you want? And stay there? You can do it, with the right mental approach. Here are 3 winning ways you can use with 5:2 to help you feel and look at your healthy best…

Many of us have been through the “new year, new you cycle”: starting afresh on January 1, only to fall off the wagon after a few days …
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New Year inspiration: 5 dazzling ways to welcome 2017!

How are you feeling about the new year? For lots of people I know – and for me – it’s roll on 2017 after a year that could best be described as absolute pants… (ahem) mixed. And if you’re visiting this site for weight loss/health inspiration, you might be fearing another year of starting with good intentions and then failing before January is out…

For the last decade, I’ve spent a few hours at ‘Twixtmas’ reviewing my year, and making plans for the new one. I love the ritual, but this year I’ve had mixed feelings. Like many people, I reckon I’ve had my fill on 2016. Yet as I got stuck in, I realised even my regrets – I’ve had a few – help me see what I want more on in the new year. That might be better health, more time with friends, feeling more confident…
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Calling veggie 5:2 people – can you inspire others?

I’m looking for people who might be interested in inspiring others with their 5:2 story. If you might be able to help – and you’re interested in veggie and vegan eating, even if you don’t eat a wholly meat-free diet – I’d be really grateful if you would fill in my survey.
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4 Lessons from 4 fab years doing 5:2

Hooray – today is my fourth ‘fastiversary’ – it’s exactly four years since I embarked on my first ‘intermittent fast.’ I’m still a healthy weight – 30lbs less than when I began this journey in 2012, and I still fast once or twice a week, depending on what I’ve been eating or doing the previous week.

Here, then, are four things I’ve learned from four years of 5:2…
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Soup vs. Juice: why soup wins when it comes to health

Juicing is the latest trendy way to shift the pounds: from juice bars offering potions at £5+, to juice-only cleanses, and high-tech machines that can grind anything (but cannot go in the dishwasher).

Me? I’ve stayed loyal to my first love: soup. For me, juice is over-rated, over-priced and over-sweet. Whereas soup is that rarest of foods: a true comfort food that fills you up, and helps you stay a healthy weight.

Read my top 5 reasons – or watch my video – and I think you’ll agree – soup is the winner in the battle of the liquid lunch.
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Miracles don’t exist…

Why miracles don’t exist… but 5:2 is the key to success

apples-634572_1920We all love the idea of a weight loss miracle – a food, supplement or milk-shake that will burn fat or undo all the damage caused by days, months or even years of poor decisions.

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Winning strategies to reach the weight you want

Winning strategies to help you reach the weight you want this year

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Are you ready to make this the year you reach the weight you want? And stay there? You can do it, with the right mental approach. Here are 3 winning strategies you can use with 5:2 to help you feel and look at your healthy best…

Many of us have been through the “new …
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Gifts ideas for fasting fans!

golden gift

That time again… and if you’re anything like me, you want to give something that will actually be used, rather than secretly placed on the charity shop pile (I’m talking about you, bath salts). Or maybe you’re being asked for ideas from friends and family who want to buy YOU something lovely. Well, here are a few ideas for gifts that will help you or a loved one … And they’re …
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Podcast 16: Q&A and a fab low-carb soup for autumn

In Podcast 16, we answer your questions about calorie counts on fast days, how to talk to medical professionals about your goals, and why we can feel colder when we’re fasting… and Kate shares her current favourite soup to warm you back up again on long autumnal nights…


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Super-Charged September – Day 30

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 29

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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The 5:2 Supercharge Podcast


Do you want to Supercharge your 5:2 journey? 
This new podcast accompanies the 30-day Supercharge. We launched it in September 2015 but you can try it ANYTIME. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: from new food ideas to understanding what helps you form good habits, this podcast will see you through. Are you on board?


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Super-Charged September – Day 28

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 27

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 26

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 25

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 24

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 23

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 22

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 21

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 20

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 19

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 18

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 17

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 16

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 15

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 14

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 13

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 12

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 11

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 10

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 9

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 8

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 7

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 6

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 5

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 4

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 3

Super-charged September is designed as a boost to get you back on track with 5:2. Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group. Day 3: the future’s bright!
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Super-Charged September – Day 2

2

Super-charged September is designed as a boost to get you back on track with 5:2.  Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone, or if you’re on Facebook, there’s the option to share your thoughts to help others in the group.  Are you on board?

Here’s my answer:

I have been a yoyo dieter since I lived on cottage cheese and …
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Super-Charged September – Day 1

1

Super-charged September is designed as a boost to get you back on track with 5:2.  Every day for a whole month, there’s a challenge or a question or an inspiration to help you: the idea is you do it alone or share your thoughts to help others in the group.  Are you on board?

Here are my answers:

I hated being the most overweight I’ve ever been and I was sick of normal calorie-controlled dieting so I thought …
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FastFest: 3 ways to tweak 5:2 to suit you

There are lots of variations of intermittent fasting: I see it as a strategy or a framework, not a ‘diet’ that bans anything. But to give you a sense of how you can adapt 5:2 to suit your needs, here’s a quick guide: for much more, read my newest book, 5:2 Good Food Kitchen which has dozens of delicious recipes, plus must-have  guidance on how to succeed at 5:2!

Fine tuning 5-2 pros & cons
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FastFest Best Convenience Foods for 5:2

I love cooking from scratch, but sometimes I don’t have time, or want to focus on other things… so this graphic will help you choose well on Fast Days… and non-fasting days, too. Quick can also mean tasty and healthy!
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5-2 Summer Ready Podcast

This podcast is a summertime special to accompany my new summer e-book 5:2 Summer Ready, which takes favourite tips, recipes and ideas from my other four 5:2 books – it’s the ideal short introduction if you’ve never read a book on intermittent fasting. (If you do have my other books, you won’t need this new e-book – but this podcast will be perfect for re-inspiration!). And even if you’re in the southern hemisphere, where I know summer is a memory right now, I hope you’ll find it useful!
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5:2 Summer-ready Meditation ONLY

Final summer ready cover

This specially recorded 10-minute meditation accompanies the e-book, 5:2 Summer Ready, which takes favourite tips, recipes and ideas from my four other 5:2 books – it’s the ideal short introduction if you’ve never read a book on intermittent fasting. The meditation combines positive messages and relaxation techniques to help you on fasting and non-fasting days.

This will take around 10 minutes and help you feel relaxed and inspired. If …
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Podcast 12: Trudie’s success after 27-years of yo-yo dieting

In Podcast 12, we’re featuring our first dieter from New Zealand, Trudie McCallum. Trudie had spent almost three decades following a variety of diets, losing and regaining up to 100 kg and also spending up to NZ$1000 (around £500) ‘just to get weighed.’ Then in 2013 she discovered 5:2, lost 13kg (28 pounds) and is loving the freedom it’s given her and her husband Kenny, who has also lost 10 kg.


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Podcast 11: Sharon’s quest to lose 11 stone/70kg

In Podcast 11, we feature  a remarkable woman who set out to lose 11 stone in weight 15 months ago… and has so far lost nine stone/57 kilos and gone from a size 32 to a UK size 14… After a lifetime of dieting, Sharon Munsey from Bideford in North Devon had very low expectations when she started doing 5:2, but now she’s gone from a size 32 to a UK size 14 and has just taken up running for the first time, at the age of 54.


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Podcast 10: Simone’s guide to losing weight with a disability

In Podcast 10, Kate talks to the truly inspiring Simone Illger, who has lost over four stone in weight despite a disability and mobility issues that make exercise very difficult. Thalidomide, a drug taken by Simone’s mother during pregnancy, led to her being born with severely shortened arms and legs.


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Podcast 9: Foodie Fasting in France with Belinda

In Podcast 9, Kate interviews Belinda Berry, who turned fasting into a gourmet experience by using the delicious local produce from where she lives in south-west France, to create light but tasty meals. Belinda and her husband Graham have lost 15 kilos each – that’s over 30 lbs – since beginning intermittent fasting in early 2013 – which means she’s now wearing clothes three dress sizes smaller.


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Site spring-clean – and latest health research

Yes, it’s that time of year – the website was due a spring-clean, so we’ve been working behind the scenes to make it brighter and more user-friendly – with better organised 5:2 Basics to answer all your questions; a shiny new Books page; a dedicated area for the friendly, fun Podcasts and a really simple, clear calculator if you want to know how many calories your body needs. Let us know what you think – @the52diet  – and a big thanks to Christian at verything for being so fantastic to work with, and full of great ideas!


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Podcast 8: the couple who lost 57kg/9 stone between them

Podcast 8 is now available – and it’s great fun, as I interview a couple who’ve made 5:2 their joint mission – and between them, lost almost 9 stone (57 kilos) in weight…

Lizzie and Kevin Baker from Wiltshire in the UK featured in my first cookbook, The Ultimate 5:2 Recipe Book, where we called them Mr and Mrs 5:2.
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Podcast 7: an inspiring true story plus weighing-in!

Episode 7 of the podcast is now available, and it’s a good one! We interview inspiring 5:2 dieter Pippa Cotton, who not only lost 4 stone/25kg but also discovered a new passion for fitness thanks to a £5 DVD – and she’s glowing proof 5:2 works. She chats to Kate Harrison about her story, her new eating habits, and going from being too unhealthy to exercise, to being active every single day.

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Podcast 6: your flexible 5:2 diet & how it fits your life

Episode 6 is all about how fantastically flexible 5:2 is: how to enjoy family life, holidays and special occasions – and still stay a healthy weight

Intermittent fasting allows you to enjoy celebrations, family occasions and holidays without guilt, and this podcast offers lots of hints and tips for managing holidays, celebrations, and family meal times. We also discuss whether to talk to family members about fasting. Plus Kate reads another extract from the diary she kept when she embarked on 5:2 – and raves about the power of beetroot. And she shares her thoughts on the diets discussed in the BBC mini-series, What’s the right diet for you? screened in January 2015.


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The 5:2 Diet Podcasts… available free to download now!

Would you like to hear all about 5:2 – tips, advice, science, food news & success stories? Now you can, for free.

The new 5:2 Diet Podcast is available either from the dedicated channel page, or to subscribe to via iTunes! You can also listen to an episode right now from your desktop by clicking the player below, and find the shownotes and links in the News section. Best bit of all? They’re completely FREE!

5 2 podcast cover
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Podcast 3: Your Fast Day Survival Kit

Episode 3: Your Fast Day Survival Kit is now available!

Are you trying  through your first fast day, or do you need a boost on your fasting journey? This episode will get you through – thanks to Kate’s top 5 tips, a list of reasons why this approach works so well, plus the honest diary of her own first fast day.

PS: if you’re more of a visual person, there’s a shorter YouTube video I made on the same subject over here!
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Podcast 2: Planning your fast

It’s all go here as we gear up for the new year… Podcast 2 is now online.

learn the 5 things you MUST do before  your first fast day – and hear tips from successful faster Kate Harrison plus instalment 2 of her very honest 5:2 Diet diary as she decides when to fast and how much to eat… the podcast is full of information on setting a goal, deciding how frequently to fast, charting your progress and choosing the perfect day to try the approach for the first time.
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5 2 Diet Podcast Episode 1 online now!

I’m very excited to announce the first 5:2 Diet Podcast – it’s 20 minutes long and shares my story and answers all the basic questions about 5:2 – what it is, how it works, why it’s so successful. You can listen from the website, or right-click to download the podcast and listen at your leisure! It’s also available via iTunes where you can subscribe so new episodes are downloaded automatically.

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Make a delicious new start with 5:2 Good Food Kitchen

5.2 Good Food Kitchen

I’m delighted to announce that my fourth 5:2 book,  5:2 Good Food Kitchen, is published today! It’s the longest of the books so far at a whopping 392 pages, and it’s packed with new recipes, plus lots of inspiring stories from people who’ve used 5:2 to transform their lives. It’s the perfect Christmas stocking filler – or a great kick-start to the new year!
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Making sense of… fasting research

In this new  slot, I’m highlighting some of the most interesting recent research around fasting, healthy eating and our diets generally.

For my new book, 5:2 Good Food Kitchen, I’ve taken a look at ten of the biggest food myths and big questions that face us all, from Should I eat sugar? to Is it dangerous to skip breakfast?  Here in the news section, I’ll be updating that research.


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Festive fasting: top 3 tips for 5:2ing over the holidays

5 2 Festive Tips Dec 2014

This will be my fourth festive season doing 5:2 – and I find that by combining celebratory food with the occasional fast, I don’t tend to put on any weight at all – so I can have my Christmas cake (and mince pies, and Lindor truffles, and cheese…), and still fit into that favourite dress on New Year’s Eve!

Here are my top tips for staying on track with 5:2 over the holidays – without feeling you’re missing out in …
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Introducing Blameless May – a very 5:2 way to start the month

Blameless May.jpg

Feeling in need of a fresh start? Then Blameless May is for you!

I’ve just come back from a fantastic trip to Australia and Singapore – but all the delicious food and wine meant I couldn’t 5:2 without denying myself some great meals out, and now I am back on track. I’ve designed Blameless May to suit anyone looking for a fresh, guilt-free start. The principles are in the graphic above – and I’ve …
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Kate talks 5:2 Your Life on the Lorraine Show, ITV

 Kate on Lorraine

Huge excitement in 5:2 land this week as I was invited to appear on Lorraine Kelly’s show on ITV… Lorraine is probably my favourite TV presenter, I think she’s sharp and warm and funny, but it did mean I was super-nervous. I have spent almost as much time debating what to wear as I did writing the 5:2 Your Life book. As my long-suffering friends know… And, as it turns out, my …
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Kate’s 5:2 Book Club

5:2 Book Club

Kate’s 5:2 Book Club chooses the very best new books to keep you distracted on a fast day. Each month we read a page-turning novel – there are interviews, excerpts, signed books to win and the chance to chat about books. Perfect when you’re hungry for a great read!




How 5:2 can combat the January Blues

So, this week is SUPPOSED to be the most miserable of the year because of post-Christmas gloom, dark nights (if you’re in the northern hemisphere – not so much for you lucky southerners), the long, long wait for the next holiday, oh, and the credit card bills from the festive season landing on the mat.

5 2 your life ready

Except what we’re doing with 5:2 is challenging ‘conventional wisdom.’ The wisdom used to be that you had to diet …
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