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What is the 5 to 1 rule diet?

Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less. For example, Multi-Grain Cheerios sound healthy but have a ratio over 7.

impactmagazine.ca - The Five-to-One Fibre Rule - IMPACT Magazine

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Meet the daily requirements and, ahem, keep you regular

Most people think constipation when they think fibre. And it’s true. Dr. Michael Greger, an acclaimed international speaker who specializes in clinical nutrition, says if most Americans ate just the minimum recommended daily intake of fibre-containing foods, it would add up to $80 billion in savings from the effects of coping with constipation alone. But getting enough fibre in your diet is important for other reasons, too. Accumulating evidence indicates that greater dietary fibre intakes reduce risk for type 2 diabetes, cardiovascular disease, certain cancers, weight gain, obesity, and diverticular disease. We know whole grains, fruits, vegetables and legumes are fibre-rich foods. As fibre intake goes up, the risk of metabolic syndrome appears to go down, with less inflammation and an apparent step-wise drop in obesity risk. It’s therefore no surprise that greater dietary fibre intake is associated with a lower risk of heart disease: There is a 9 percent lower risk for every additional 7 grams a day of total fibre consumed, which is just some rice and beans or a few servings of fruits and veggies. Here’s how the 5:1 rule works. Simply look at the ratio of grams of carbohydrates to grams of dietary fibre. Divide the carbohydrates by the dietary fibre. You want a 5:1 ratio or less. For example, Multi-Grain Cheerios sound healthy but have a ratio over 7. However, Nature’s Path Granola is a better option. When you take its 15 g of carbs and divide it by its 4 g of fibre, the ratio equals 3.75.

IMPACT Magazine’s November Edition

RBC Olympic hopefuls Hayley Daniels, Sam Effah and Kate Wright as our inspiring cover athlete stories!⁠ Get prepared for winter running, making movement part of your workday, and exploring great hikes near Calgary and Vancouver.

Read this story in our November 2020 Digital Edition.

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Is the 5:2 diet now 800 calories?

The New 5:2 approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week. The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions.

thefast800.com - The New 5:2 Diet - The Fast 800

The Evidence

A rapidly-growing body of studies demonstrates the benefits of intermittent fasting.

In a study carried out in 2013 (4), 115 overweight women, aged 20-69 and with a family history of breast cancer, were randomly allocated into three groups: One group was asked to stick to a 1500-calorie Mediterranean diet and was also encouraged to avoid high-fat foods and alcohol; Another group was asked to eat normally five days a week, but to eat a 650-calorie, low-carbohydrate diet on the other two days; and A third group was asked to avoid carbohydrates for two days a week but was otherwise not calorie-restricted After three months, the women on the 5:2 diets had lost an average of 4.2kgs, 3.6kg of which was fat. This was twice as much as the full-time dieters, who had lost an average of 2kg of fat. Insulin resistance had also improved significantly in the two-day diet group, which did not happen with those on the standard diet. Those who stuck with the 5:2 diets for six months lost an average of 7.7kg and three inches from their waists. Some lost over 20kg. Another study by researchers at the University of Surrey examined the impact of the 5:2 diet on the body’s ability to metabolise and clear fat and glucose after a meal in 27 participants. (5) Those on the 5:2 achieved 5% weight loss in 59 days compared to 73 days by those on the calorie restriction diet. Results also showed that:

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