Calorie restriction

Calorie restriction/5:2 diet ***

Strapline:

Controlled fasting, following an approved methodology, can help you to feel healthier and well.

Headline/overview:

Calorie restriction involves carefully tailoring the amount of energy you consume in food and drink (calories) to  what your body needs.  Convincing evidence shows that this can improve diabetic control and that this could potentially be on benefit to people with cancer.

Approval score:

We gave this an approval score of: 3 stars, meaning there is good evidence of benefit.

How does this work?

Calorie restriction has been shown to have a number of health benefits.  Modern diet and lack of exercise often leads to becoming overweight.  Excess body mass puts a strain on the heart and skeleton and is a known factor increasing the risk of many health issues. 

Even for people with normal weight, periodic fasting seems to have health benefits both in terms of general health but also perhaps in the body’s natural response to cancer

What are the benefits?

You will feel healthier, have better circulation, more energy and feel good about yourself.

What is the evidence?

Convincing data shows that people who are overweight are at higher risk of diabetes. heart attacks, stroke and even cancer.  Weight reduction to a normal weight is recommended

Clinical trials have shown that periodic fasting as in the 5:2 diet improves diabetic control and has effects on blood tests that would be predicted to be beneficial to people with cancer

Who would this be good for?

Calorie restriction would be an appropriate option for almost anyone.  If you are overweight, this may be part of a weight loss plan.  If you are not overweight, calorie restriction could still be of benefit

Who should be careful?

People with diabetes need to be careful about fasting and should consult their doctor or diabetic nurse (but it is still possible for you to incorporate this into your PlanBe if you want to)

People who are significantly under a normal body weight should not use this

Check with your doctor / dietician if there is any reason you should not follow modest calorie restriction.

What do I need to do?

Measure your height, weight, hip and waist circumference and record them in your diary / journal or on your PlanBe profile on-line

If you can, try to measure your body fat %.  (This may be available at your GP practice, or at a pharmacy, or some bathroom scales have this function) 

Calculate your BMI (body mass index) from the height and weight.

Calculate your waist hip ratio

Calculate your current daily calorie requirement

Complete a comprehensive food diary for at least 1 week

There are many books or apps that can help you with this (for example MyFitnessPal)

Weigh yourself first thing in the morning before breakfast after you have passed urine

Taking control of your diet starts with planning your food shopping.  You’ll need to think ahead to plan meals and ensure that you have the right things in.

Set a daily calorie target and continue to log what you eat until you are able to manage this without looking everything up.

If you are using the 5:2 diet then all you really need to do is ensure you are within the calorie restriction target for the two days of fasting.  Just try not to overcompensate on the other days.

Setting goals and monitoring your progress

If you want to reduce your weight, set a health body weight target and a time when you hope to achieve it.  Do not plan to lose more than 2 lb (1 kg) per week.

Track your progress to achieving you goal using an app or recording it in your diary

Record those days you keep within you calorie target

Resources

There is a wealth of resources available on the 5:2 diet.  You can also visit the Genesis UK pages for advice on Christie nutritionist Michelle Harvie on a fasting diet called “The Two Day” diet. 

For general advice on healthy eating, visit the Christie’s online resources on diet and nutrition.  In addition, Macmillan's resources on diet and cancer are helpful as are those of Cancer Research UK.