The 5:2 Diet: healthy or fad?

What is the 5:2 Diet?

The 5:2 Diet involves 5 days of "feasting" and 2 days of "fasting". On the "feast" days you can eat "normally", as long as you don't go overboard. On the "fast" days, you eat 25% of the calories of a normal diet. On average, that's 500 calories for women and 600 calories for men. The calories can be eaten all at once (just one meal) or spread out throughout the day.

What are the pro's?

• No food groups are eliminated on the "feast" days
• Increases people's awareness of what they're eating  

What are the con's?

• Lethargy and lack of concentration on "fast" days
• Doesn't encourage healthy eating, as you can eat whatever you like on "fast" days
• There is uncertainty and lack of evidence surrounding 'intermittent fasting' and whether it is healthy
• People who continue to make poor food choices on the "feast" days still won't lose weight
• Not sustainable longterm

What can I eat on a "fast" day?

* Sourced from http://www.thesun.co.uk/sol/homepage/woman/4777246/WE-try-the-latest-diet-craze-intermittent-fasting-where-you-fast-for-just-2-days-a-week.html 

Breakfast: Scrambled eggs (2 eggs and splash of skim milk) served with 2 grilled tomatoes (170 calories).
Dinner: Baked beans with a baked potato using a small 200g can of baked beans and a 150g baking potato (320 calories).
Total: 490 calories

Breakfast: Fruit salad made with an orange, an apple and a small banana (50g), served topped with 100g of low-fat plain cottage cheese (220 calories). Dinner: Chicken stir-fry made with 120g lean chicken breasts cut into thin strips, a little soy sauce and 200g cooked weight of frozen stir-fry vegetables (280 calories).
Total: 500 calories

Breakfast: Skimmed-milk latte (250ml) with a plain croissant (270 calories).
Dinner: Tuna salad using 110g canned tuna, lots of lettuce and cucumber, a teaspoon of light salad cream and a warm mini-pitta (230 calories).
Total: 500 calories

My thoughts?

The 5:2 diet is not sustainable long-term and doesn't teach you the foundations of a good diet. The "fast" days will leave you feeling hungry and lethargic, and with no energy to exercise.

Eat well-balanced, healthy meals with at least 2 serves fish per week, 2 serves legumes/ lentils per week (1 serve = 1/2 cup), 3 serves of low fat dairy a day, 2 serves of fruit and 5 serves of vegetables a day. Allow yourself 1 "cheat" meal a week, perhaps on the weekend, where you eat whatever you like. If you're after something sweet, allow yourself a treat to cure the craving, but be sensible! If you open the packet of tim-tams, eat 1, not the whole packet.

If you eat well-balanced meals, limit your intake of calories from drinks (alcohol, coffee, juices, smoothies, energy drinks) and exercise at least 150 minutes a week; you'll be healthier, happier and have more energy!

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Australian Dietary Guidelines - what's new?

The new & revised Australian Dietary Guidelines were released on the 18th February. The guidelines are for all healthy Australians. They are intended as a tool to help us make healthy food choices. 

What's changed since 2003?

The last time the Dietary Guidelines were revised was in 2003. The latest evidence shows that we need to eat more:

• Vegetables and legumes/beans 
• Fruits 
• Wholegrain foods such as wholegrain bread, oats, quinoa and barley
• Milk, yoghurt and cheese, preferably reduced fat 
• Fish, seafood, poultry, eggs, nuts and seeds, legumes and beans 
• Red meat (young women only)

 

We need to eat less:

• Refined grains such as white bread, low fibre cereals
• Milk, yoghurt and cheese, full fat varieties 
• Red meat (adult males only)
• Energy dense, nutrient poor foods and drinks such as sugar sweetened drinks, fried foods, cakes, biscuits and confectionary 

 

The Australian Dietary Guidelines

1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

• Healthy weight range is a BMI = 18.5-25kg/m2
• Women aim for waist circumference <80cm, Men <94cm

2. Enjoy a wide variety of nutritious foods from the five food groups every day:

• Fruit
• Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• Lean meats and poultry, fish, eggs, tofu, nuts and seedsand legumes/ beans
• Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
• Plenty of vegetables, including different types and colours, and legumes/ beans

3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

• Limit intake of foods high in saturated fat such as biscuits, cakes, pastries, pies, processed meats, pizza, fried foods, chips and other savoury snacks
• Replace saturated fats such as butter, cream, coconut and palm oil with polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/ pastes and avocado
• Limit foods and drinks containing added salt 
• Read labels to choose lower salt options
• Do not add salt to foods in cooking or at the table
• Limit foods and drinks containing added sugars such as soft drinks, cordials, fruit drinks, vitamin waters, energy and sports drinks
• If you choose to drink alcohol, limit intake

4. Encourage, support and promote breastfeeding

5. Care for your food; prepare and store it safely

Sample meal plans available at:
http://www.eatforhealth.gov.au/

How does your diet compare?....

Why do you need protein post work-out?

Are you a frequent gym-goer... body attack, body pump, cross training or weights?

To optimise results and recovery after your work-out, you need to make sure you have your nutrition right.

The key nutrient for recovery is protein. Aim for 10-20g protein within 30 minutes of finishing your workout. The benefits of protein work best when coupled with carbohydrate, as carbohydrate stimulates the body to release insulin which improves the uptake of protein into the muscle. The best ratio of carbohydrates:protein is 3:1, therefore ~30-60g carbohydrate.

Good post workout snacks include:

• Fruit smoothie with berries, 200g low fat yoghurt and 150ml low fat milk and ice (20g protein, 40g carbohydrate)
• Fruit smoothie with banana, 200g low fat yoghurt, tbsp skim milk powder, low fat milk and ice
• Glass of milk, apple and 15 almonds (15g protein, 30g carbohydrate)
• 170g chobani yoghurt and banana (13g protein, 33g carbohydrate)
• Peanut butter on 4 Vita Weats  

Is there a need for protein supplements?

The use of a liquid protein shake after a work-out is a great, convenient option to ensure adequate protein intake post work-out. But remember, you can get your recommended protein intake using real foods. It is really up to you. Some people who find it difficult to consume a meal or snack post work-out may benefit from drinking a liquid protein shake.

What protein shake is best?

The best protein shake is a whey protein hydrolysate (WPH) shake. This type of protein is the most readily digested and absorbed, but can also be the most pricey.

• Whey protein - is a 'total' protein, meaning it contains all necessary amino acids. It is particularly high in the branch chain amino acid (BCAA) leucine, an amino acid that stimulates muscle gain.
• WPC (whey protein concentrate) is derived from the first filtering step in the production of WPI. 70-80% protein by weight.
• WPI (whey protein isolate) is further filtered, 90% protein by weight.
• WPH (whey protein hydrolysate) is even more rapidly digested and absorbed.
• Casein protein - casein is slower to digest as it clots in the acidic environment of the stomach.
• Soy protein - is also a complete protein and is rapidly digested. Available as both soy concentrate and isolate, soy isolate being a higher % protein by weight. Soy protein is a useful alternative for vegetarians or those allergic to milk protein.

Some protein shakes are chock full of sugar, artificial flavours, sweeteners, carbohydrates and fat. Make sure you look at the ingredients and remember the 'rule of 3'. Choose a protein supplement which doesn't have 'sugar' as one of the first 3 ingredients.

Remember, protein works best when taken with carbohydrate. If your protein shake is low carbohydrate, be sure to eat something containing carbohydrate, such as fruit with it.. or make it on low fat milk!

What's making news in nutrition this month?

Berries may cut heart attack risk in women

The Journal of American Heart Association reported women who ate a minimum of 3 servings of blueberries and strawberries a week had 1/3 of the heart attacks, compared to those who ate berries once a month or less. The results were gathered from food questionnaires and adjusted for other risk factors for heart attacks such as age, blood pressure, family history, weight, smoking, exercise and alcohol intake.

The reason is likely due to the high flavonoid (antioxidant) content of blueberries and strawberries. This research supports the Australia Dietary Guidelines to include 2 serves of fruit each day. Why not try making one of these serves of fruit blueberries or strawberries?

Australia's Healthy Weight Week

20-27 Jan was Australia's Healthy Weight Week, run by the Dietitians Association of Australia, to raise awareness of the importance of a healthy lifestyle. This years event focused on fad free diets. Steer away from diets that promise rapid weight loss. A realistic and healthy weight loss goal is 0.5-1kg per week.

Fad free diets encourage starting the day with breakfast, including all five food groups and filling up on low kilojoule/ high nutrient foods such as fruits, vegetables, lean meats, fish, legumes, nuts and low fat dairy.

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. The US News & World Report recently ranked the DASH diet as the number 1 diet. Although the diet is designed to lower blood pressure; it is also a well balanced diet for people in general. The principles of the DASH diet are to eat lots of fruits, vegetables, wholegrains, low fat dairy foods, as well as chicken, fish, nuts and beans. Foods kept to a minimum include red meat, processed foods, sugar laden drinks and foods. It is low in salt and high in magnesium, calcium and potassium.

Aged Garlic Extract lowers Blood Pressure 

A study published in the European Journal of Clinical Nutrition showed aged garlic extract as an effective way to lower blood pressure in individuals on blood pressure medication. The response was seen in participants who took two capsules of aged garlic extract a day. Systolic blood pressure was reduced by about 12mmHg in the study.

The same results are not seen from using garlic cloves in cooking, as there is a different active ingredient in the aged garlic extract. Garlic does have many health benefits though including anti-bacterial, anti-viral and anti-inflammatory!

Summer = Salads

Summer time is a great time to fill up on healthy, delicious salads. I don't believe salads should be the accompaniment to a meal. I believe they should be the meal.

 

When creating nutritionally balanced salads, remember to include these 4 key components:

1. Vegetables/ salad
2. Protein source
3. Low GI carbohydrate
4. Healthy fat



• Left: Mixed lettuce, beetroot, zucchini, turkey & fetta salad
• Right: Green beans, bok choy, lean pork, lentil, fetta & pinenut salad

• Left: Spinach, tomato, capsicum, zucchini, chickpea, fetta & walnut salad
• Right: Spinach, cucumber, tomato, chickpea, fetta & pepita seed salad
 

1. Vegetables/ salad

• Green - spinach , rocket, lettuce, broccoli, beans, celery, cucumber
• Orange - pumpkin, carrots
• Red - capsicum, tomato
• Yellow - yellow capsicum
• Purple - beetroot

2. Protein sources

• Lean chicken
• Tinned tuna
• Smoked salmon
• Boiled eggs
• Chickpeas (also provide low GI carbohydrate)
• 4-bean mix (also provide low GI carbohydrate)
• Fetta

3. Low GI carbohydrates

• Fruits -  mango, pomegranate, pear, cranberries
• Quinoa
• Pearl cous cous
• Corn
• Sweet potato
• Chickpeas (also provide protein)
• 4-bean mix (also provide protein)

4. Healthy fats

• Nuts - roasted walnuts, pinenuts, pistachios
• Avocado
• Oils - olive oil, rice bran oil
• Olives

Build your Salad

Now that you've chosen each of the components, it's time to build your salad.

To serve 4, I recommend:

• 8 cups of salad/ vegetables
• 2 large chicken breasts/ 3 x 95g tin tuna/ 200g smoked salmon/ 3 boiled eggs/ 1 x 400g tin chickpeas or 4-bean mix/ 180g reduced fat fetta (or mix and match more than one protein source)
• 2 cups of low GI carbohydrates
• 1/4 cup nuts/ 1 whole avocado, 1/4 cup oils/ 15 olives

For extra flavour add herbs such as fresh basil or parsley, wholegrain mustard, lemon/ lime juice or balsamic vinegar.

One of my favourite summer salad dressings is balsamic vinegar, olive oil (3 parts balsamic vinegar: 1 part olive oil) and wholegrain mustard.

Surviving the Christmas Bulge

With less than 4 weeks until Christmas... the silly season has begun. Did you know, on average, Australians put on 0.8-1.5kg over the Christmas period? This blog is packed full of useful tips on surviving the festive season and beating the bulge. So read on for smart food swaps, healthy nibble ideas and ways to incorporate exercise.

 

 

Healthy Food Swaps

- Swap regular hommus for skinny hommus (save 140kJ per 2 tbsp)
- Swap water crackers for carrot and cucumber sticks with dips (save 215kJ per 4 crackers)
- Swap potato chips for wholegrain chips (lower GI)

- Swap chocolate for chocolate dipped strawberries (save 944kJ/ 225 cal per 4 squares)
- Swap party pies for tuna sushi (save 398kJ and 5g fat)

 

How many calories in that?

A big reason for weight gain during the holidays is the nibbles that flow at parties. A party pie here, a mini quiche there,chips, dips and crackers and you've blown your calorie bank for the day! Remember we should aim for no more than 1200kJ in total for snacks for the day; either 3 x 400kJ snacks or 2 x 600kJ snacks.

 

High calorie nibbles:
- Handful potato chips 577kJ/ 138 cal
- 4 Jatz crackers with full fat cheddar cheese 750kJ/ 179 cal
- 1 small mince pie 802kJ/ 192 cal
- 1 party pie 539kJ/127 cal
- 2 chocolate Lindt balls 669kJ/ 160 cal
- 1 spring roll 2066kJ/ 495 cal

 

Low calorie nibbles:
- Carrot & celery sticks with 2 tbsp skinny hummus 306kJ/ 73 cal
- 10 cherries 100kJ/ 25 cal
- 20 grapes 335kJ/ 80 cal
- Small punnet strawberries 262kJ/ 63 cal
- 1 vegetable rice paper roll 396kJ/ 95 cal
- Skewers with 1 bocconcini ball and cherry tomato 386kJ/ 92 cal

 

No time for exercise?

 

You may feel like you're too busy to exercise with all the hustle and bustle of Christmas. However, with all the extra food being consumed, it's important to burn the extra calories with some exercise. Try and incorporate some exercise into your festive occasions.

- Game of backyard/ beach cricket
- Walk around the neighbourhood to view Christmas lights
- Swimming in the pool
- Park the car further away from the shops when Christmas shopping

*kJ values sourced from Calorie King

What's making news in nutrition this month?

A Black cuppa a day keeps Diabetes Away

Data published in the BMJ Open journal showed the prevalence of Type II Diabetes is lower in countries where black tea consumption is high. Another reason to have a black cuppa... 

The Benefits of Interval Training

More emerging evidence is showing interval training is one of the most effective ways to burn calories, increase your metabolism and improve fitness. A recent study showed doing interval training for 20 minutes 3 x a week was more effective than jogging for 7 hours. In this study the participants did 20 minutes on an exercise bike 3 x a week, doing 8 seconds of fast pace cycling at a level that elevates heart rate and 12 seconds at a moderate, slower pace. 

 

Key findings from Australian Health Survey 

63.4% of adults are overweight or obese, an increase from 61.2% in 2007-08. The average man (18 and over) is 175.6cm tall and weighs 85.9kg. The average woman is 161.8cm tall and weighs 71.1kg. Between 1995 to 2011-12, the average weight increased by 3.9kg for men and 4.1kg for women. On average, men have a waist circumference of 97.9cm while women have a waist circumference of 87.7cm. How do you measure up against the average?