A 5:2 diet could help diabetics lose weight and control blood sugar

The Fast Diet, also known as the 5:2 diet, is based on the principle of intermittent fasting rather than rationing certain types of food.

People are instructed to eat a normal amount of calories for five days a week – around 2,000 calories per day for women or 2,500 for men, but this varies depending on physical activity and size – and to fast for the other two days. On fasting days men should eat no more than 600 calories and women a maximum of 500.

Dr Michael Mosley, who wrote the book The Fast Diet, says the 5:2 plan could make people lose at least a pound in weight a week. 

Below is one of Dr Mosley’s example meal plans, based on the Mediterranean diet:

Breakfast: Labneh (strained yoghurt) with tahini, honey, fruit and seeds

Strain 200g of Greek yoghurt through muslin for 24 hours then serve with two tablespoons of tahini, four teaspoons of honey, 200g of mixed fruit and four teaspoons of roasted mixed seeds. Serves four.

Low calorie: 176

High calorie: 443 (double the tahini and honey and serve with flatbread)

Lunch: Cumin and coriander chicken kebab with houmas salad

Mix olive oil, cumin, coriander, lemon zest and juice, garlic and seasoning in a bowl then add the chicken and marinate.

Blend chickpeas, garlic, extra virgin olive oil, lemon juice and some seasoning to make houmous, and serve with salad.

Low calorie: 280

Higher calorie: 513 (Add 100g cooked bulgar wheat to salad and one wholemeal flatbread per serving)

Dinner: Flatbread pizza

Stir garlic, tomatoes and oregano together with some seasoning then spread over flatbreads. Top with slices of tomato, a drizzle of oil and feta, then bake in the oven for 8-10 minutes. Scatter basil leaves to serve.

Low calorie: 248

High calorie: 378 (Add 100g mozzarella and 50g sun dried tomatoes, roughly chopped)

Dessert: Nutty dark chocolate bark with yoghurt

Line a baking tray with clingfilm then pour chocolate into a rectangular shape. Sprinkle nuts, then chill in the fridge for 20 minutes until the chocolate has set. Smash into shards and serve with the yogurt drizzled over.

Calories: 154 

Low calorie total: 858kcal

High calorie total: 1,488

Full recipes available here. 

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