why 5:2 is taking the world by storm

by team nuut

there are different methods to intermittent fasting, but with over 1.3 million views on tiktok, the 5:2 diet is one of the most practiced with high-profile devotees including jennifer lopez, jennifer aniston and late-night host jimmy kimmel.

made popular by dr michael mosley, author of the fast diet, 5:2 is a part-time style of intermittent fasting that focuses more on when you eat rather than what you eat. studies show that taking a break from eating allows the body to shift from feasting to fasting mode, which supports the proper functioning of insulin and glucose, and promotes healthy body weight and insulin sensitivity.

5:2 is super simple to follow. three days a week, you consume 2,000 calories, then on two days, you decrease your intake by three-quarters, around 500 – 600 calories.

it's also super flexible. you can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day between them.

one of the most significant advantages of the 5:2 diet is its freedom - far more than classic calorie-counting diets. you can eat whatever you want five days a week, although a healthy and balanced meal plan is advised.

a popular way of planning the week is to fast on mondays and thursdays, with two or three small meals, then eat normally for the rest of the week - it makes it more doable when your fasting days are not back-to-back.
it's important to stress that eating 'normally' doesn't mean you can eat anything. if you consume too much junk food, then you probably won't lose weight – you may gain it! you should eat the same amount of food as if you hadn't been fasting at all.

one of 5:2's biggest drawcards is that it's excellent for weight management. dr mosley says you can lose around a pound a week if you stick to it rigidly. intermittent fasting has also been found to have certain health benefits, including reduced cardiovascular disease risk, improved insulin metabolism and increased focus and concentration, and an overall healthier lifestyle. research supports these claims, and shows intermittent fasting also helps reduce hba1c, a measurement of blood sugar levels over two to three months, in people with type 2 diabetes.

the most crucial factor in following 5:2 is sticking with nutrient-dense foods on fasting days that nourish the body and provide more volume. prioritise foods like vegetables and fruits high in fibre, vitamins and minerals, and nuut smoothies that fill you up and increase energy levels. choose lean protein sources that aren't fried or greasy, and ensure you stay hydrated throughout the day.

keen to give it a go?

nuut's new 14-day 5:2 meal plan makes following this style of eating a cinch. designed by a nutritional expert, it includes:
• 28 nuut sachets
• 14-day downloadable fasting plan
• 21 delicious nutrient rich recipes

Here’s a little preview of what’s on the menu….

magic shell ‘snickers’ bowl

1 nuut sachet
1 frozen banana
½ cup almond milk (or milk of choice)
2 tsp peanut butter, no added sugar/salt
1 large handful baby spinach
1 tbsp monkfruit sweetener (or sweetener of choice)

magic shell:
¼ cup sugar-free dark chocolate
1 tsp coconut oil
chopped peanuts
What to do:
1. melt the dark chocolate and coconut oil over a double boiler. set melted chocolate aside to cool slightly.

2. add all smoothie ingredients to a blender. blend on high until smooth, about 15 to 20 seconds.

3. pour half of the smoothie mixture into a bowl and smooth it out using a spoon. refrigerate the remaining portion for tomorrow.

4. pour melted chocolate over smoothie bowl, and refrigerate until chocolate layer has hardened.

5. top with chopped peanuts.

crack open and enjoy!

steak fajita bowl

100g cauliflower florets
100g lean beef strips
½ brown onion – sliced
1 x garlic clove – minced
½ red capsicum – sliced
½ green capsicum – sliced
1 tsp ground cumin
1 tsp paprika
2 tbsp evoo
salt and pepper to taste
¼ cup corn kernels
1 x tomato – diced
½ avocado – mashed
1 tbsp lime juice
What to do:
1. place cauliflower in a blender and blitz for 30 seconds until it resembles small rice-like grains.

2. heat a small fry pan over medium heat with 1 tbsp evoo. add cauliflower and sauté for 5 minutes until heated through and softened. set aside.

3. heat a large fry pan over medium heat with remaining evoo.

4. cook onion, garlic and capsicum until softened and browned.

5. add beef, cumin, paprika, salt and pepper, cooking until meat is fully cooked through.

6. in a bowl, serve half of each: cauliflower rice, beef mixture, corn, tomato and avocado. top with lime juice.

7. refrigerate the remaining portions for lunch tomorrow.
got a taste for more? follow the 5:2 regime with nuut and feel and see the benefits.