The 5:2 Diet Book

Feast for 5 Days a Week and Fast for just 2 to Lose Weight, Boost Your Brain and Transform Your Health

Book Cover: The 5:2 Diet Book

The 5:2 Diet Book, which was the first full-length book about 5:2, was published in November 2012. It was updated, with new research and tips, in December 2014!

It features all the health and diet benefits of intermittent fasting, with tips and stories from 30 dieters, as well as Kate’s brutally honest diet diary as she embarks on her journey to lose 28lbs. It details the research on the positive preventative effects on cancer, heart disease, Alzheimer’s, Type 2 diabetes and more, and includes tips from dozens of successful dieters, plus basic meal plans.


Dear Reader,

Three years ago, I was overweight, unhealthy and resigned to staying that way, after trying – and failing – with  dozens of diets over three decades.

Then 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. A sixty-minute science documentary opened my eyes to an approach to eating that would transform my body, and my attitude to food. And now I believe it can help anyone reach – and maintain – a healthy weight.

By cutting calories on just two days a week, I lost a total of 32lbs (14.5kg), and I’ve kept it off.  I finally feel in control of food, not the other way round. I am reducing my chances of developing cancer, dementia and diabetes. No wonder it’s a lifestyle I plan to follow… well, for life.

A wonderfully simple strategy for life


I’m not alone. Intermittent fasting and intermittent calorie restriction –  the longer names for the 5:2 approach  - are gaining huge number of followers worldwide. Many are members of the ‘little’ Facebook group I set up when I wanted to share knowledge with a few fasting friends. Not so little now: 35,000 of us share tips, success stories and encouragement!

It’s one of the many reasons why 5:2 is different: it’s a ‘democratic diet’ that is building on both new scientific research and the real-life experiences of a growing community. Because fasting is a beautifully straightforward strategy, rather than a complicated commercial diet,  it adapts to the different  needs of individuals. This book draws on the experiences of thousands of people who’ve embarked on this journey.

Maybe you’re sceptical.  On the face of it, 5:2 has followed the pattern of many fad diets that become flavour of the month overnight, then drop out of fashion almost as quickly.

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

5:2 is different: it’s sustainable, adaptable and it might help you live longer. The ‘fasting’ part scares some people at first, but you never have to have to go a day without eating.  You simply work one, two or three 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 and see the difference, or try on the jeans that didn’t fit a few weeks ago…

It’s not just about how you look  - it’s also about helping your body to work better

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. Instead of digesting food, your body focuses on repairing cells damaged by lifestyle and ageing.

Reviews:Cutis on Amazon wrote:

Simply explains all you need to know

My five reasons for recommending this book:

1. The diet is fully explained in easy steps. It explains clearly how, if followed, this diet can help you lose weight easily. But losing weight seems a secondary side effect to the potential health benefits this diet (or approach to food) can offer.

2. The science behind the diet is honestly presented in laymen terms. The author does not exaggerate nor diminish the facts. Where a study has been done on mice the author points out that the 'mouse' outcome might not be the 'human' outcome. The anecdotal evidence is presented appropriately for the reader to discern and give merit to the facts. (There is an abundant supply of website addresses for further reading of much the evidence material).

3. The experience of others using the diet is represented in a series of small journal extracts. I found them very helpful as they give an overview of several different perspectives of the diet. The author does not assume her experience is the bee-all and end-all and makes this perfectly clear.

4. The author gives realistic advice and encourages the reader to adapt the diet (in moderation) to their own specific requirements. There are rules to the diet, but the author clearly wants us to find the maximum enjoyment in the diet in preference to it becoming a bane, a chore, or a sufferance. In short: doing the diet in part is better than not at all. Though the author does stress that the more deviations we take from the rules of the diet the lower the potential benefits might be.

5. I enjoyed the 'easy read' style of writing. The book was deeply informative, yet pleasantly set out. There were no dietary guilt trips or berating of the overweight. On the contrary, it was written in a very inclusive and affirming fashion that will help/inspire readers to improve their health and well-being.

9 Jan. 2013 Format: Kindle Edition