0:00:02 > 0:00:06Every day, we're bombarded with conflicting information about our favourite foods.
0:00:10 > 0:00:13One minute, we're told something's good for us. The next, it's not.
0:00:13 > 0:00:16And we're left feeling guilty about what we're eating.
0:00:19 > 0:00:22So we've been wading through the confusion
0:00:22 > 0:00:24to separate the scare stories from the truth,
0:00:24 > 0:00:27so that you can choose your food with confidence.
0:00:32 > 0:00:35Hello, and welcome to the programme that's all about separating
0:00:35 > 0:00:36the wheat from the chaff
0:00:36 > 0:00:39when it comes to the advice we're given about what to eat.
0:00:39 > 0:00:41And today we'll be looking into some of the guilty pleasures that
0:00:41 > 0:00:44if we're honest we've probably all indulged in every now and again.
0:00:44 > 0:00:47Whether it's snacks between meals or the odd drink or two,
0:00:47 > 0:00:49many of us will still follow the old advice
0:00:49 > 0:00:52that a little of what you fancy does you good.
0:00:52 > 0:00:54But it now seems that may not always be the case,
0:00:54 > 0:00:57and you can't have missed the dramatic shift
0:00:57 > 0:00:59in the official guidelines on drinking alcohol.
0:00:59 > 0:01:01They were announced just after Christmas,
0:01:01 > 0:01:04and they completely contradict previous advice
0:01:04 > 0:01:07suggesting that the odd tipple or two might even be good for you.
0:01:07 > 0:01:09So we'll be looking into that subject.
0:01:09 > 0:01:12We'll also find out how the little treats we reward ourselves
0:01:12 > 0:01:14can very quickly mean you're eating more between meals
0:01:14 > 0:01:16than you would at a proper mealtime.
0:01:16 > 0:01:19But for some of us binge-eating is now followed with
0:01:19 > 0:01:21what you might call binge-fasting.
0:01:21 > 0:01:23Cutting right back on food for a couple of days a week
0:01:23 > 0:01:25while eating what you like the rest of the time.
0:01:25 > 0:01:27It's a sort of all-or-nothing approach,
0:01:27 > 0:01:29supposed to mean that you'll lose weight
0:01:29 > 0:01:32while still enjoying the foods that you really want.
0:01:32 > 0:01:35Sounds good to me. But, question is, does it actually work?
0:01:35 > 0:01:38Well, we'll find out as we explore some of our more indulgent habits
0:01:38 > 0:01:40and what we'll do to put them right.
0:01:41 > 0:01:43Coming up on the programme today:
0:01:43 > 0:01:45The truth about how Britain snacks.
0:01:45 > 0:01:47Wait till you see how many treats
0:01:47 > 0:01:50these workers have got squirreled away.
0:01:50 > 0:01:53People are known to turn up around three o'clock in the afternoon
0:01:53 > 0:01:56when they're having a lull and come and have a bit of secret sugar.
0:01:56 > 0:02:00After those sobering headlines on whether alcohol is safe
0:02:00 > 0:02:03we'll make sense of what it really means if you fancy the odd drink.
0:02:03 > 0:02:06So, Doctor, should I be feeling guilty about indulging
0:02:06 > 0:02:08in a pint of beer every now and again?
0:02:08 > 0:02:11'And, as debate rages on over the fasting diet
0:02:11 > 0:02:13'that's taken the country by storm,
0:02:13 > 0:02:15'we'll find out what effect cutting down to
0:02:15 > 0:02:18'just a few hundred calories two days a week has on our bodies.'
0:02:22 > 0:02:25When it comes to snacks, are you a bit of a demon there?
0:02:25 > 0:02:28I am known to have the occasional biscuit, or bar of chocolate, yes.
0:02:28 > 0:02:31And you know sometimes when you're picking away at all those treats
0:02:31 > 0:02:34you're consuming a lot more than you may have realised
0:02:34 > 0:02:37and what in your mind you classified as an occasional treat,
0:02:37 > 0:02:38just like Chris,
0:02:38 > 0:02:41it has in fact become a key part of your daily diet.
0:02:41 > 0:02:44So I've been uncovering our secret snacking habits,
0:02:44 > 0:02:47not least to see if we could find any kind of healthy snack
0:02:47 > 0:02:51that hits the same spot in the way as a lovely piece of cake.
0:02:53 > 0:02:57On average, each of us eats more than 800 snacks every year.
0:02:57 > 0:03:00And overwhelmingly, when we eat between meals,
0:03:00 > 0:03:02the things we eat are sweet.
0:03:03 > 0:03:05So if you're snacking on food what would you have?
0:03:05 > 0:03:08Everything and anything. I eat a lot of chocolate and crisps
0:03:08 > 0:03:09and all sorts.
0:03:09 > 0:03:10Dried fruit,
0:03:10 > 0:03:13sometimes. Maybe a Marathon or a Snickers, I think it is now,
0:03:13 > 0:03:15there's just one of those living in my desk drawer.
0:03:15 > 0:03:17Chocolates.
0:03:17 > 0:03:19A lot of chocolates?
0:03:19 > 0:03:21- Lots of chocolate. - LAUGHTER
0:03:21 > 0:03:22Yeah, I'm studying to be a dentist
0:03:22 > 0:03:25so I should probably shouldn't be saying this. But...
0:03:25 > 0:03:26Lots of candy.
0:03:26 > 0:03:28Now, what do you snack on if you're hungry?
0:03:28 > 0:03:32- I try to snack on fruit now.- Do you?
0:03:32 > 0:03:36Yeah, I've stopped the bread eating cos it doesn't do me any good.
0:03:36 > 0:03:39Being a diabetic and being working outside
0:03:39 > 0:03:41I tend to eat every two hours or so,
0:03:41 > 0:03:44Just a little bit of substance, just to keep the machine running.
0:03:45 > 0:03:47But that attitude is rare.
0:03:47 > 0:03:50one study found that only 15% of us reach for healthy snacks.
0:03:50 > 0:03:55And another concluded that we're the unhealthiest snackers in Europe.
0:03:55 > 0:03:57With snacking so entrenched in our lives,
0:03:57 > 0:04:00perhaps it's no wonder that there are so many headlines warning
0:04:00 > 0:04:02about the consequences,
0:04:02 > 0:04:03identifying the worst offenders,
0:04:03 > 0:04:05or revealing that
0:04:05 > 0:04:06even the healthiest-looking snacks
0:04:06 > 0:04:08don't cut the mustard.
0:04:11 > 0:04:13So, to find out the truth about our snacking habits,
0:04:13 > 0:04:16we've come to a place that millions would agree
0:04:16 > 0:04:19is where temptation takes over more than anywhere else.
0:04:19 > 0:04:21At work.
0:04:21 > 0:04:23At this law firm in Manchester,
0:04:23 > 0:04:25snacking on sweets, crisps and chocolate
0:04:25 > 0:04:27is part of everyday working life.
0:04:27 > 0:04:31So if we go into the main concourse of the office...
0:04:31 > 0:04:34Andrew Twamley is the boss of this sweet toothed team.
0:04:34 > 0:04:38So this is Yasmin who is famous for good snacking.
0:04:38 > 0:04:40Oh, look at that!
0:04:40 > 0:04:43- Breakfast stuff. - That's a drawer full of snacks!
0:04:43 > 0:04:44Erm...
0:04:44 > 0:04:46Crisps, hidden away.
0:04:46 > 0:04:47I've never seen in that drawer before,
0:04:47 > 0:04:49I never knew they were there.
0:04:49 > 0:04:53- Some treats in there. - Oh-ho-ho-ho-ho. Jess!
0:04:53 > 0:04:55Look at all this!
0:04:55 > 0:04:56You kept that one quiet!
0:04:56 > 0:04:57She's a massive snacker!
0:04:58 > 0:05:01Recent research suggests that around a quarter of men
0:05:01 > 0:05:04and a third of women lie about their snacking habits.
0:05:04 > 0:05:07But in this office, they're not shy about admitting it.
0:05:07 > 0:05:10At the moment I've got some flapjacks in my drawer.
0:05:10 > 0:05:12I can show you. They're only small ones.
0:05:13 > 0:05:14Very special...
0:05:17 > 0:05:19..chocolate golden eggs.
0:05:19 > 0:05:22There's no denying that this lot love their snacks.
0:05:22 > 0:05:24But dietician Anna Daniels says they're falling into
0:05:24 > 0:05:26the same calorie-laden traps
0:05:26 > 0:05:29as she's seen in countless offices right across the country.
0:05:29 > 0:05:32It's quite a sedentary lifestyle
0:05:32 > 0:05:35just being stuck at the desk, in front of the computer,
0:05:35 > 0:05:38and it's quite easy to have additional snacks,
0:05:38 > 0:05:40specially if they're in your drawer.
0:05:40 > 0:05:43So you're kind of snacking on those as well as going to make
0:05:43 > 0:05:45some tea or coffee and having extra biscuits,
0:05:45 > 0:05:47and before you know it you've mindlessly snacked
0:05:47 > 0:05:49on again another half of your day's intake,
0:05:49 > 0:05:51which can easily happen.
0:05:51 > 0:05:53And the trouble with snacking is that it's easy to keep
0:05:53 > 0:05:56grazing without realising how much you're eating.
0:05:56 > 0:05:59One study found that more than a fifth of people
0:05:59 > 0:06:00will cheerfully crunch their way
0:06:00 > 0:06:03through a large size packet of crisps, meant for sharing,
0:06:03 > 0:06:04entirely on their own.
0:06:04 > 0:06:07Things are often sold in multipacks or large packs.
0:06:07 > 0:06:12So they're not just one portion per bag, it's many portions.
0:06:12 > 0:06:14Overeating something,
0:06:14 > 0:06:16someone might think they're having one bag,
0:06:16 > 0:06:18but actually that bag's supposed to be, you know,
0:06:18 > 0:06:19it's got four portions in it.
0:06:20 > 0:06:25In the office, serial snacker Jess is next on Andrew's rounds.
0:06:25 > 0:06:29Jess is the... Acknowledged as the office's queen of snacking,
0:06:29 > 0:06:30doesn't look like a snacker,
0:06:30 > 0:06:32but she's a MASSIVE snacker.
0:06:32 > 0:06:34Have you got any particular examples to show us today?
0:06:34 > 0:06:36Erm...
0:06:36 > 0:06:39- Ah, and they're all...- And a small other selection of goods.
0:06:39 > 0:06:43- Oh, I've found something else. - Hot chocolate.- Hot chocolate.
0:06:44 > 0:06:46Butter puffs.
0:06:46 > 0:06:50So Jess here has got quite the hoard of snacks in her drawer.
0:06:50 > 0:06:52Erm, you know, fine to have on occasion,
0:06:52 > 0:06:56but if it's something that she's having on a regular basis
0:06:56 > 0:06:58then she could probably try not to have them in her drawer,
0:06:58 > 0:07:01because it's just a temptation for her to have them,
0:07:01 > 0:07:02easy access.
0:07:02 > 0:07:04I try to be a healthy eater.
0:07:04 > 0:07:06Doesn't always work.
0:07:06 > 0:07:09But I normally try and start the week off reasonably healthy
0:07:09 > 0:07:11and it normally goes downhill from there.
0:07:11 > 0:07:13I can normally resist walking past the biscuits a couple of times
0:07:13 > 0:07:16on the way into the kitchen, but by the third or fourth time,
0:07:16 > 0:07:20I've caved, I've conceded, and yeah, there's normally a pile on my desk.
0:07:20 > 0:07:23And Jess's willpower isn't helped by her colleague Victoria's
0:07:23 > 0:07:25home baking.
0:07:25 > 0:07:28I've made some chocolate muffins with buttercream,
0:07:28 > 0:07:30and then I've made the famous Tiffin cake
0:07:30 > 0:07:33that Andrew really loves, so he'll be eating this.
0:07:33 > 0:07:38Well, the sugar...that was like four tablespoons, I think it was.
0:07:38 > 0:07:41So that's quite a lot and the butter...
0:07:41 > 0:07:44quite a big dollop of that.
0:07:44 > 0:07:45About 4oz, I think it was.
0:07:45 > 0:07:48I know the recipe in my head now,
0:07:48 > 0:07:50but it looks good to eat, doesn't it?
0:07:50 > 0:07:53but if they saw the list of ingredients they might think twice.
0:07:55 > 0:07:56What's in it?
0:07:56 > 0:07:59Just a bit of chocolate, bit of syrup...
0:07:59 > 0:08:03Digestive biscuits, which I think are quite healthy, aren't they?
0:08:03 > 0:08:04SHE LAUGHS
0:08:04 > 0:08:06If only that were true!
0:08:06 > 0:08:10Now, birthdays and special occasions almost certainly call for cakes
0:08:10 > 0:08:14but it's very easy for home-made treats like this to become the norm.
0:08:14 > 0:08:17There's often a culture that can be created in the office,
0:08:17 > 0:08:20and rather than it becoming a treat,
0:08:20 > 0:08:23it becomes something that's happening regularly.
0:08:23 > 0:08:26So...on a weekly basis, and before you know it,
0:08:26 > 0:08:27people are eating more cake,
0:08:27 > 0:08:31and it's just becoming part of their normal dietary intake.
0:08:31 > 0:08:33And of course, with no wrappers,
0:08:33 > 0:08:35it's impossible to keep track on
0:08:35 > 0:08:38how many calories Victoria's Tiffin contains.
0:08:38 > 0:08:40Chocolate Tiffin cakes,
0:08:40 > 0:08:42I think they're about maybe 400 calories per slice,
0:08:42 > 0:08:44and then you've got the other muffins
0:08:44 > 0:08:46which might be a couple of hundred calories.
0:08:46 > 0:08:49So that's like almost having lunch over again.
0:08:49 > 0:08:54Cos in a light sandwich there can be about 350, 450 calories.
0:08:54 > 0:08:57So you're almost eating lunch twice in a day.
0:08:57 > 0:09:00You're having these additional calories, really,
0:09:00 > 0:09:02from all these extra snacks,
0:09:02 > 0:09:05which yeah, can absolutely be double their intake
0:09:05 > 0:09:08of what you might need just for a normal day.
0:09:08 > 0:09:10The time we apparently are most likely to snack
0:09:10 > 0:09:12is around three o'clock in the afternoon,
0:09:12 > 0:09:16suggesting we haven't eaten the right lunch to fill us up.
0:09:16 > 0:09:18But sometimes we're just craving something sweet,
0:09:18 > 0:09:21so I've come to meet nutritionist Yvonne Bishop-Weston
0:09:21 > 0:09:24to see why we have such trouble controlling those cravings,
0:09:24 > 0:09:26in particular for chocolate.
0:09:26 > 0:09:28What is it that's released in the brain
0:09:28 > 0:09:31when somebody gives you a box of chocolates, and you think,
0:09:31 > 0:09:32"I'm just going to have one, or maybe two"
0:09:32 > 0:09:35but in the end you want to eat the entire box?
0:09:35 > 0:09:37Well, there have been studies that have shown
0:09:37 > 0:09:39that certain reward centres in the brain
0:09:39 > 0:09:41are triggered by food such as chocolate.
0:09:41 > 0:09:43So it's very possible that it is doing that in you,
0:09:43 > 0:09:46and maybe it does that in some people more than it does in others.
0:09:46 > 0:09:47Part of it is the habit.
0:09:47 > 0:09:51We're brought up that chocolate and sweets and confectionary,
0:09:51 > 0:09:54they're a treat, we earn them, they're our reward,
0:09:54 > 0:09:56and a lot of us are brought up like that from childhood
0:09:56 > 0:09:58and it stands to reason that as we get to adults,
0:09:58 > 0:10:01we're going to want to reward ourselves with these things as well.
0:10:01 > 0:10:05The sugar highs and lows created by this kind of snacking
0:10:05 > 0:10:08get us into a vicious circle, and it's hard to escape.
0:10:08 > 0:10:10Chocolate bars are cheap to buy,
0:10:10 > 0:10:12they're available everywhere,
0:10:12 > 0:10:14and we quickly fill up on something
0:10:14 > 0:10:16that we don't actually find is the most delicious chocolate,
0:10:16 > 0:10:19it's just cheap and it's easy to fill ourselves up,
0:10:19 > 0:10:21and that's going to lead to the blood sugar ups
0:10:21 > 0:10:23which will lead to the inevitable lows,
0:10:23 > 0:10:24and the desire for more.
0:10:24 > 0:10:26So, do you think that because most of us are on the run all day,
0:10:26 > 0:10:29you know, we're working, we're not getting proper food,
0:10:29 > 0:10:31we're maybe eating a sandwich from a garage,
0:10:31 > 0:10:32whatever the case may be,
0:10:32 > 0:10:35do you think that the chocolate bar then is just a quick fix?
0:10:35 > 0:10:37Anything at all to fill us up?
0:10:37 > 0:10:38Yes, and it works quickly.
0:10:38 > 0:10:41A lot of them have pre-converted glucose in there,
0:10:41 > 0:10:43it's going to get into the brain very, very fast,
0:10:43 > 0:10:45so they do give us a quick fix.
0:10:45 > 0:10:47So is that the one that you say leave it out if you can?
0:10:47 > 0:10:50Leave it out. Best time to have chocolate is after dinner,
0:10:50 > 0:10:52when we've had a meal, we feel quite satisfied,
0:10:52 > 0:10:54and we just want to enjoy the flavour
0:10:54 > 0:10:56and the texture of that chocolate.
0:10:56 > 0:10:58A couple of squares after dinner
0:10:58 > 0:11:00aren't really going to do you any harm.
0:11:00 > 0:11:02Back in the office in Manchester it's three o'clock.
0:11:02 > 0:11:04Peak snacking time.
0:11:04 > 0:11:06If you want to have a quick peep in our snack draw,
0:11:06 > 0:11:08we've got all sorts of naughty biscuits.
0:11:08 > 0:11:12Got a little bag full of little sweetie things.
0:11:12 > 0:11:13And...
0:11:13 > 0:11:16Yeah, and people are known to turn up about three o'clock in the afternoon
0:11:16 > 0:11:19when they're having a lull, and come and have a bit of a secret sugar.
0:11:24 > 0:11:26The mid-afternoon dip, here,
0:11:26 > 0:11:29which is often something people talk about in the office
0:11:29 > 0:11:31at three o'clock, you know, blood sugar low,
0:11:31 > 0:11:35when they're quite likely to reach for the chocolate bar.
0:11:36 > 0:11:39But it turns out the sugar low they think they're feeding
0:11:39 > 0:11:40might not actually be real.
0:11:40 > 0:11:42It could simply be habit.
0:11:43 > 0:11:47There's a cue, which is... It can be the time, three o'clock.
0:11:47 > 0:11:51It could be hearing the rustle of crisp packets.
0:11:51 > 0:11:54Could be knowing that someone's put the cakes in the kitchen,
0:11:54 > 0:11:55that's the cue.
0:11:55 > 0:11:58The routine then is to go have the snack,
0:11:58 > 0:12:01and the reward is how it makes you feel briefly after.
0:12:01 > 0:12:03When you feel the urge to snack, don't go to the kitchen,
0:12:03 > 0:12:07don't get a cup of tea with a chocolate bar.
0:12:07 > 0:12:09Instead, go for a five-minute walk round the block
0:12:09 > 0:12:12and you've soon broken that habit.
0:12:12 > 0:12:14Well...it's a nice idea,
0:12:14 > 0:12:16but I can't imagine the nation's snackers
0:12:16 > 0:12:19will ever be persuaded to give up their treats for a stroll.
0:12:19 > 0:12:21But what they might be talked into
0:12:21 > 0:12:23is switching to something more nutritious,
0:12:23 > 0:12:25because the higher the level of sugar in your snack,
0:12:25 > 0:12:29the more likely you are to suffer from an energy dip in the afternoon.
0:12:29 > 0:12:32It's very difficult to try and eat healthily.
0:12:32 > 0:12:36Having some foods that give you quick energy is a good thing,
0:12:36 > 0:12:40but just making sure you're choosing healthy snacks is really important.
0:12:40 > 0:12:43Still, there's one person in this office
0:12:43 > 0:12:46whose drawers are brimming with snacks that Anna would approve of.
0:12:46 > 0:12:48And what's your snacking day consist of?
0:12:48 > 0:12:52Probably... two of those apples and two bananas,
0:12:52 > 0:12:53if there's any left,
0:12:53 > 0:12:55if you haven't eaten the bananas that is.
0:12:55 > 0:12:59I never ever, ever...eat Tiffin cake or any other snacks.
0:12:59 > 0:13:01You do. You do.
0:13:01 > 0:13:03No, there's no snacks in there, you won't find anything.
0:13:03 > 0:13:05Phil's fruit supplies are about as good as it gets,
0:13:05 > 0:13:08but be careful going for dried fruits.
0:13:08 > 0:13:10A consequence of the water being sucked out
0:13:10 > 0:13:13is that the sugar inside is really concentrated
0:13:13 > 0:13:15which can cause the blood sugar highs and lows
0:13:15 > 0:13:17just like sugary snacks.
0:13:17 > 0:13:20Other healthier snack options might include oatcakes.
0:13:20 > 0:13:23They've far less sugar and more fibre than a biscuit.
0:13:23 > 0:13:27However don't assume that rice cakes are a similarly good bet.
0:13:27 > 0:13:29They tend to release their energy quickly,
0:13:29 > 0:13:32which might leave you reaching for another snack before you know it.
0:13:32 > 0:13:36Anna recommends wholegrain popcorn without a sugary coating
0:13:36 > 0:13:37as a really decent choice.
0:13:37 > 0:13:41And seeds and nuts are increasingly popular as a more wholesome nibble.
0:13:41 > 0:13:43But choose your nut carefully!
0:13:43 > 0:13:45Although high in protein,
0:13:45 > 0:13:48even a handful can go a long way in the calorie stakes.
0:13:48 > 0:13:50So, best of all are almonds,
0:13:50 > 0:13:52pistachios,
0:13:52 > 0:13:53and hazelnuts,
0:13:53 > 0:13:57which are high in fibre, and will keep you feeling fuller for longer.
0:13:57 > 0:13:59But let's face it, we all have a weak moment sometimes.
0:13:59 > 0:14:02And back in Manchester, after all those bananas,
0:14:02 > 0:14:05even fruit-loving Phil just can't resist some of Victoria's Tiffin.
0:14:05 > 0:14:0712 out of ten for that.
0:14:09 > 0:14:12Are your snacks adding up to an extra meal?
0:14:12 > 0:14:15If you find that afternoon chocolate bar too hard to resist,
0:14:15 > 0:14:17and healthy snacks too tough to find,
0:14:17 > 0:14:19then head to:
0:14:19 > 0:14:21for lots of ideas for healthy alternatives
0:14:21 > 0:14:24that WILL satisfy your craving for snacks.
0:14:28 > 0:14:31Now, it's not so long since we all lapped up newspaper headlines
0:14:31 > 0:14:34declaring that a glass of wine or a pint of beer a day can do us good.
0:14:34 > 0:14:36But in January this year,
0:14:36 > 0:14:39the official Government advice on drinking alcohol changed,
0:14:39 > 0:14:40and make no bones about it,
0:14:40 > 0:14:42they were setting one thing straight.
0:14:42 > 0:14:45It said there is NO safe level of alcohol consumption.
0:14:45 > 0:14:47I'm not asking how much you drink or anything like that
0:14:47 > 0:14:49but does that bother you, the new guidelines?
0:14:49 > 0:14:52They don't bother me, but I certainly preferred the old ones,
0:14:52 > 0:14:54I must admit, but there's still one niggling question in my mind.
0:14:54 > 0:14:57Was all that about a glass of wine being good for you just rubbish,
0:14:57 > 0:15:00or are the new guidelines being over-cautious?
0:15:03 > 0:15:07The average Brit spends more than £50,000 in their lifetime
0:15:07 > 0:15:08on alcohol.
0:15:08 > 0:15:10Whether it's a big night out on the town,
0:15:10 > 0:15:12or a glass or two of wine at home,
0:15:12 > 0:15:14there's no doubt that booze is a central part
0:15:14 > 0:15:15of the lives of millions.
0:15:17 > 0:15:19Which is why the Government's new guidelines
0:15:19 > 0:15:22on how much is safe to drink caused such a stir.
0:15:22 > 0:15:25For 20 years, the recommended limits had stayed the same.
0:15:25 > 0:15:29A weekly maximum of 21 units of alcohol for a man,
0:15:29 > 0:15:31and 14 units a week for a woman.
0:15:31 > 0:15:34And the impression many of us got from the old guidelines
0:15:34 > 0:15:37was that a bit of booze wasn't all that bad.
0:15:37 > 0:15:39But in January all that changed.
0:15:39 > 0:15:43New official guidelines say there's no safe level of drinking alcohol.
0:15:43 > 0:15:46Even a small amount can raise the risk of cancer.
0:15:48 > 0:15:51The new guidance came just as the nation was recovering
0:15:51 > 0:15:52from a Christmas hangover,
0:15:52 > 0:15:54and caused instant controversy.
0:15:54 > 0:15:57Headlines honed in on the much bleaker assessment
0:15:57 > 0:15:59of the risks than we'd heard before,
0:15:59 > 0:16:02with press coverage that would either have made you terrified
0:16:02 > 0:16:03of ever touching a drop again,
0:16:03 > 0:16:06or convinced that the risks had been exaggerated.
0:16:06 > 0:16:10I think it's all a little bit excessive, really,
0:16:10 > 0:16:12and a little bit nanny state.
0:16:12 > 0:16:15I don't think anyone's going to listen to it, to be honest.
0:16:15 > 0:16:17I think people are set in their ways.
0:16:17 > 0:16:19It's such a social thing, drinking,
0:16:19 > 0:16:22people don't think about how many units they're recommended each week,
0:16:22 > 0:16:23they just drink.
0:16:24 > 0:16:27If you were confused by the news, perhaps it's no wonder.
0:16:27 > 0:16:30In recent years we've seen plenty of conflicting reports
0:16:30 > 0:16:32on whether alcohol was good or bad for us,
0:16:32 > 0:16:35something we were already planning to look into for this series
0:16:35 > 0:16:39when the news of the updated guidelines broke.
0:16:39 > 0:16:42So what's the truth about this particular scare?
0:16:42 > 0:16:44Well, the most obvious change is for men,
0:16:44 > 0:16:47who've seen the maximum they should consume in a week
0:16:47 > 0:16:50reduced to the same 14-unit limit as women.
0:16:50 > 0:16:54But the entire new guidance is underpinned by a sobering message.
0:16:54 > 0:16:57That any amount of drinking has been linked to cancer.
0:16:57 > 0:17:01And it's this shift in thinking that's provoked the most discussion.
0:17:01 > 0:17:03I don't think it's changed that much to what we think
0:17:03 > 0:17:06we should be drinking in a week but again,
0:17:06 > 0:17:08I don't think that actually changes consumption habits,
0:17:08 > 0:17:12especially for younger people, even though they know it's probably
0:17:12 > 0:17:13not best for them,
0:17:13 > 0:17:16it's probably not going to stop them on a Saturday night.
0:17:16 > 0:17:17We can stick to the guidelines.
0:17:17 > 0:17:19Two white wines, she's anybody's.
0:17:19 > 0:17:21I'm gone.
0:17:21 > 0:17:23- Gone, I tell you. - And that's with soda in it.
0:17:23 > 0:17:25Honestly, yeah.
0:17:25 > 0:17:27SHE LAUGHS
0:17:27 > 0:17:30The new alcohol advice may have surprised many,
0:17:30 > 0:17:32but there are other European countries that have
0:17:32 > 0:17:34lower recommended limits.
0:17:34 > 0:17:37In the Netherlands, it's just nine units a week
0:17:37 > 0:17:39for both men and women.
0:17:39 > 0:17:41In Bulgaria, women are told to drink
0:17:41 > 0:17:43no more than seven units,
0:17:43 > 0:17:45whilst men can drink the same as the new UK limit,
0:17:45 > 0:17:47of 14 units.
0:17:47 > 0:17:48That's all in stark contrast,
0:17:48 > 0:17:50though, to other parts of Europe.
0:17:50 > 0:17:51In Ireland and Denmark,
0:17:51 > 0:17:54men are told not to exceed 21 units,
0:17:54 > 0:17:56the same limit British men had
0:17:56 > 0:17:58until earlier this year.
0:17:58 > 0:17:59In Spain, women are told
0:17:59 > 0:18:01they can have up to 21 units too,
0:18:01 > 0:18:03while the upper limit for men there
0:18:03 > 0:18:05is equivalent to 35 units a week.
0:18:05 > 0:18:07That's more than double the amount
0:18:07 > 0:18:09set under the new British guidance.
0:18:09 > 0:18:12But only the UK and Holland go as far as saying
0:18:12 > 0:18:14there is NO such thing as
0:18:14 > 0:18:15a safe level of drinking,
0:18:15 > 0:18:18and that staying within the 14-unit-a-week limit,
0:18:18 > 0:18:20with several days of not drinking at all,
0:18:20 > 0:18:22will lower the risk to your health.
0:18:22 > 0:18:25Chief Medical Officer Dame Sally Davies
0:18:25 > 0:18:27says none of this is scaremongering
0:18:27 > 0:18:30but instead is all based on new evidence.
0:18:30 > 0:18:31Now we know it,
0:18:31 > 0:18:33I would be failing in my job
0:18:33 > 0:18:36if I didn't tell the public what I know.
0:18:38 > 0:18:40Almost two-thirds of people were reckoned to have stayed
0:18:40 > 0:18:43within the previous weekly drinking guidelines.
0:18:43 > 0:18:45And by and large I was one of them,
0:18:45 > 0:18:47generally sticking to the 21 units a week.
0:18:48 > 0:18:51But now that the advice is the same for both men AND women,
0:18:51 > 0:18:5314 units a week,
0:18:53 > 0:18:56it's going to mean a lot of cutting down for men like me.
0:18:56 > 0:18:58But when you're out with your mates
0:18:58 > 0:19:00and the conversation AND beers are flowing,
0:19:00 > 0:19:03it can be easy to lose track of how much you're drinking.
0:19:03 > 0:19:06I've come down to my local pub to find out what, up till now,
0:19:06 > 0:19:10some of the drinkers here might have got through on a typical night out.
0:19:10 > 0:19:12Right, ladies and gentleman,
0:19:12 > 0:19:15if you would like to come up and show me on a typical night out
0:19:15 > 0:19:19how much beer, wine, or spirits you might be consuming.
0:19:19 > 0:19:22- I definitely have four spirits and coke.- Yep.
0:19:22 > 0:19:28And then I'd probably have a wine... to tip me over a bit.
0:19:28 > 0:19:30- Maybe they're a double. - Right, OK.
0:19:30 > 0:19:32- So these four are now eight.- Yeah.
0:19:32 > 0:19:33SHE LAUGHS
0:19:33 > 0:19:35Do you think that's a reasonable amount?
0:19:35 > 0:19:36I don't drink very often,
0:19:36 > 0:19:39but I think that's fine if I'm on a night out.
0:19:39 > 0:19:44If the girls are with me, probably at least another two.
0:19:44 > 0:19:48So that would be maybe like a bottle and a half of wine, roughly? OK.
0:19:48 > 0:19:50And no, it's not a good idea.
0:19:50 > 0:19:52About five pints...
0:19:52 > 0:19:54Or if I'm staying slightly longer,
0:19:54 > 0:19:57and if I'm being truthfully honest,
0:19:57 > 0:19:59I'd probably have about eight pints.
0:19:59 > 0:20:00Yep.
0:20:00 > 0:20:03It looks like quite a lot when it's all lined up like that.
0:20:03 > 0:20:05You don't drink every day.
0:20:05 > 0:20:07I drink Friday, Saturday, and Sunday,
0:20:07 > 0:20:10- and normally it's spread over two, three, four hours.- Yeah.
0:20:11 > 0:20:14I'm very boring, and if I'm just down here on a Friday night,
0:20:14 > 0:20:18with a load of mates, I normally just have one red wine.
0:20:18 > 0:20:19- Do you?- Yeah,
0:20:19 > 0:20:23and then, erm, soda water with a slice of lime in it.
0:20:23 > 0:20:27Only Dawn's typical night out comes within the official guidelines.
0:20:27 > 0:20:31Her two unit glass of wine breaks no rules at all.
0:20:31 > 0:20:34Charlotte's four double spirits total about six units
0:20:34 > 0:20:37and her extra glass of wine tops it up to about eight.
0:20:37 > 0:20:40So strictly speaking that is within the guidelines
0:20:40 > 0:20:41but the very clear advice now
0:20:41 > 0:20:44is that we should spread our drinking out over a few nights
0:20:44 > 0:20:46so it's a bit too much in one go.
0:20:46 > 0:20:48As is Angela's night out.
0:20:48 > 0:20:52She'd get through her entire weekly allowance in one fell swoop.
0:20:52 > 0:20:54And though, as the guidance recommends,
0:20:54 > 0:20:57Jeff does have a few days of the week with no alcohol at all,
0:20:57 > 0:21:00he still drinks around 20 pints at the weekend.
0:21:00 > 0:21:01That's around 40 units,
0:21:01 > 0:21:04so about three times his weekly allowance in just three days.
0:21:05 > 0:21:07The new guidance was published
0:21:07 > 0:21:09after two and a half years of consultation,
0:21:09 > 0:21:12taking in a wide range of evidence from all over the world.
0:21:12 > 0:21:15But its conclusion that any amount of alcohol is dangerous
0:21:15 > 0:21:16wasn't to scare us into believing that
0:21:16 > 0:21:18it would definitely cause a problem.
0:21:18 > 0:21:21It was to help us better understand the risks.
0:21:21 > 0:21:23The evidence is pretty clear that
0:21:23 > 0:21:24alcohol does increase the risk
0:21:24 > 0:21:26of developing certain types of cancer
0:21:26 > 0:21:29but different cancers are affected by alcohol at different doses.
0:21:29 > 0:21:31A good example of that is liver cancer.
0:21:31 > 0:21:33If you stick to the guidelines,
0:21:33 > 0:21:35you're not really at much of an increased risk.
0:21:35 > 0:21:36Whereas for other cancers,
0:21:36 > 0:21:39your risk of developing that cancer
0:21:39 > 0:21:41increases even if you drink anything at all,
0:21:41 > 0:21:43and then it's a linear increase,
0:21:43 > 0:21:45so the more you drink the higher your risk,
0:21:45 > 0:21:47and a good example of that is breast cancer in women.
0:21:47 > 0:21:50The risk of breast cancer increases even if you have a few units a week,
0:21:50 > 0:21:52compared to if you drink nothing at all.
0:21:52 > 0:21:55When the report was published, the Chief Medical Officer was clear
0:21:55 > 0:21:58on exactly how those risks break down.
0:21:58 > 0:22:00Take bowel cancer in men.
0:22:00 > 0:22:03Actually, if they drink within the guidelines
0:22:03 > 0:22:06their risk is the same as non-drinking.
0:22:06 > 0:22:09But if they drink up to the old guidelines,
0:22:09 > 0:22:13an extra 20 men per 1,000 will get bowel cancer.
0:22:13 > 0:22:16For women, there's an even more pronounced risk.
0:22:16 > 0:22:18If you take 1,000 women,
0:22:18 > 0:22:23110 of us of that 1,000 will get breast cancer without drinking.
0:22:23 > 0:22:29Drink up to these guidelines and an extra 20 women will get cancer
0:22:29 > 0:22:31because of that drinking.
0:22:31 > 0:22:33Double the guideline limit of drinking,
0:22:33 > 0:22:38and an extra 50 women per 1,000 will get cancer.
0:22:38 > 0:22:41Stats like those are why the new advice says there's no such thing
0:22:41 > 0:22:43as a completely safe level of drinking.
0:22:43 > 0:22:45Even so, there's no need to panic.
0:22:45 > 0:22:49If you stick to the maximum weekly amount,
0:22:49 > 0:22:50which is 14 units a week,
0:22:50 > 0:22:54then your risk of dying from an alcohol-related disease is low.
0:22:54 > 0:22:57It's not completely abolished, but it's low.
0:22:57 > 0:23:00There was one part of the report that seemed to go
0:23:00 > 0:23:01against all the other conclusions.
0:23:01 > 0:23:05It said that for a small group of women over 55
0:23:05 > 0:23:08a very low level of drinking could actually have some health benefits,
0:23:08 > 0:23:11and possibly protect against heart disease.
0:23:12 > 0:23:14Tony Edwards is a journalist who's analysed the results
0:23:14 > 0:23:18of over 2,000 studies into the effects of alcohol on our health.
0:23:18 > 0:23:21He's in no doubt that the odd drink can be good for everyone
0:23:21 > 0:23:22not just women over 55.
0:23:23 > 0:23:26One of the reasons is because they've got good things in them
0:23:26 > 0:23:27called polyphenols,
0:23:27 > 0:23:30and polyphenols do very, very good things to your heart
0:23:30 > 0:23:31and your bloodstream.
0:23:31 > 0:23:35Hundreds of studies across the world on millions of people show
0:23:35 > 0:23:37that there's what's called a J curve,
0:23:37 > 0:23:41that your risk of death goes down as you start to drink,
0:23:41 > 0:23:45and then the more you drink, the curve of risk goes back up.
0:23:46 > 0:23:48And here's what that curve looks like,
0:23:48 > 0:23:50with the key bit right at the start.
0:23:50 > 0:23:52It shows that one unit a day
0:23:52 > 0:23:54can be better for you than none at all.
0:23:54 > 0:23:56Go on to two units, however,
0:23:56 > 0:23:58and that's completely cancelled out.
0:23:58 > 0:24:00Then beyond that, the more you drink,
0:24:00 > 0:24:01the higher the risk of dying
0:24:01 > 0:24:03from an alcohol related disease.
0:24:03 > 0:24:06But the proof that sticking to just one unit a day
0:24:06 > 0:24:08actually lowers your risk is widely supported
0:24:08 > 0:24:09and the Government was criticised
0:24:09 > 0:24:13for apparently ignoring it when it comes to anyone but women over 55.
0:24:13 > 0:24:16But that's not a criticism everyone supports.
0:24:18 > 0:24:19People think that the J curve
0:24:19 > 0:24:21has been dismissed when it shouldn't have been.
0:24:21 > 0:24:23What they've done with the Government report is
0:24:23 > 0:24:26that they've considered the whole balance, the whole picture,
0:24:26 > 0:24:29so that's the risk of getting an alcohol-related disease, any disease,
0:24:29 > 0:24:33but also the risks associated with acute alcohol consumption.
0:24:33 > 0:24:35When you put it all together,
0:24:35 > 0:24:37if you drink no more than 14 units a week
0:24:37 > 0:24:39your risk of dying from an alcohol related disease
0:24:39 > 0:24:41is only 1%,
0:24:41 > 0:24:44which is comparable to risks of other things that you do quite often
0:24:44 > 0:24:45like driving.
0:24:47 > 0:24:49The truth is while those scary headlines
0:24:49 > 0:24:51about no amount of alcohol being safe
0:24:51 > 0:24:53made us think the new guidelines were saying
0:24:53 > 0:24:55"Every single drop is dangerous"
0:24:55 > 0:24:58in fact what it was really about was bringing the risks
0:24:58 > 0:25:00into sharper focus.
0:25:00 > 0:25:02We're not being told to stop drinking entirely
0:25:02 > 0:25:06but it does make sense to think about the amount we sometimes have.
0:25:06 > 0:25:09So to get a sense of what might be OK for me,
0:25:09 > 0:25:12I've asked Dr Shikha Pitalia to put it into context.
0:25:12 > 0:25:15So, Doctor, should I be feeling guilty about indulging
0:25:15 > 0:25:17in a pint of beer every now and again?
0:25:17 > 0:25:20There is absolutely no reason to feel guilty about having
0:25:20 > 0:25:22a pint of beer every now and then.
0:25:22 > 0:25:24And as long as you know your safe limits
0:25:24 > 0:25:28and are drinking within those safe limits,
0:25:28 > 0:25:29it's absolutely fine to do so.
0:25:29 > 0:25:31OK. Well, that's music to my ears.
0:25:31 > 0:25:34So, in terms of my safe limits,
0:25:34 > 0:25:39what should I be looking at in terms of a unit for me?
0:25:39 > 0:25:42Every man and every woman is different.
0:25:42 > 0:25:44It may depend on your preferences,
0:25:44 > 0:25:47so do you prefer a strong lager or beer,
0:25:47 > 0:25:49or are you drinking strong wine?
0:25:49 > 0:25:51I do drink a fairly strong lager
0:25:51 > 0:25:54so what would be a safe amount of pints for me to be consuming
0:25:54 > 0:25:55in one sitting?
0:25:55 > 0:25:59A pint of strong lager can actually be three units
0:25:59 > 0:26:03so it may well be that with your preference
0:26:03 > 0:26:05what would be considered safe and moderate for you
0:26:05 > 0:26:07is just one pint of strong lager.
0:26:08 > 0:26:11One pint of strong lager four times a week would take me to my limit.
0:26:11 > 0:26:15So perhaps one thing I should do is swap it for something else
0:26:15 > 0:26:18that stretches out those units a little bit further.
0:26:18 > 0:26:22After all, 14 units could also be a bottle and a half of wine,
0:26:22 > 0:26:23eight small bottles of lager,
0:26:23 > 0:26:26or 14 single shots of some spirits.
0:26:27 > 0:26:28I guess, like many people,
0:26:28 > 0:26:30I totally get the thinking behind the new guidance.
0:26:30 > 0:26:33But putting the recommendations into practice
0:26:33 > 0:26:35may take a bit of getting used to.
0:26:37 > 0:26:38Still to come:
0:26:38 > 0:26:42Some say the 5:2 diet has almost miraculous powers,
0:26:42 > 0:26:45others reckon it's just another weight-loss fad.
0:26:45 > 0:26:50So what really happens when we eat just 500 calories a day?
0:26:50 > 0:26:52I'm just really concerned about mood swings.
0:26:52 > 0:26:55I have to say, for the first two or three days,
0:26:55 > 0:26:59you may notice that your mood is a little bit off
0:26:59 > 0:27:01so just warn everybody around you.
0:27:07 > 0:27:09The food we eat has amazing powers
0:27:09 > 0:27:13and can help our bodies conquer all sorts of common conditions.
0:27:14 > 0:27:17Every day, GP Dr Rangan Chatterjee sees patients
0:27:17 > 0:27:20whose problems could be helped - or indeed even solved -
0:27:20 > 0:27:22by changing their diet.
0:27:22 > 0:27:24So we asked him to share some of his secrets.
0:27:27 > 0:27:29Today he's looking at some of the foods that can help
0:27:29 > 0:27:31with our hair and nails.
0:27:31 > 0:27:34Because how we look on the outside is often about the fuel
0:27:34 > 0:27:36we put inside our bodies.
0:27:37 > 0:27:39In my experience, many patients don't make a connection
0:27:39 > 0:27:42between the quality of their diet and the health of their hair.
0:27:42 > 0:27:46Healthy hair relies on lots of nutrients, working together,
0:27:46 > 0:27:49so the best diet to boost your barnet is one full of protein-rich
0:27:49 > 0:27:56foods, lots of fruit, vegetables, beans, pulses and wholegrains too.
0:27:56 > 0:27:59Together, they've all been linked to stronger, shinier,
0:27:59 > 0:28:01healthier hair and scalp.
0:28:01 > 0:28:02Without that wide spread of nutrients,
0:28:02 > 0:28:06you might find your locks lacking or worse still, thinning,
0:28:06 > 0:28:09because even losing our hair can be affected by what we eat.
0:28:09 > 0:28:13Half of all men will experience baldness by the time they're 50,
0:28:13 > 0:28:16while as many as eight million women will also suffer hair loss.
0:28:16 > 0:28:20And in some cases, it's a result of a vitamin deficiency.
0:28:20 > 0:28:24Common problems I see are hair that's falling out or thinning.
0:28:24 > 0:28:26If that's the case, you might want to increase your intake
0:28:26 > 0:28:29of iron-rich foods, such as red meats.
0:28:29 > 0:28:33In particular, liver is a rich source of iron, as are dried figs,
0:28:33 > 0:28:37apricots, mussels, oysters, chickpeas and tofu.
0:28:37 > 0:28:39But contrary to popular belief -
0:28:39 > 0:28:41a pint of Guinness contains very little.
0:28:41 > 0:28:43You'd have to down three pints of the stuff to get
0:28:43 > 0:28:46the same amount of iron as you'd get from one egg yolk.
0:28:46 > 0:28:48But there is an easy way to top up your iron.
0:28:48 > 0:28:50If you're having something with lots of iron in,
0:28:50 > 0:28:52if you have vitamin C with it you'll absorb more.
0:28:52 > 0:28:54So if you're going to have a bit of steak,
0:28:54 > 0:28:57have an orange with it and it helps you absorb more iron.
0:28:57 > 0:28:59Foods that can help blood flow to your scalp
0:28:59 > 0:29:02and stimulate your hair follicles are also worth seeking out.
0:29:02 > 0:29:05Leafy green veg like kale and spinach are particularly key,
0:29:05 > 0:29:09thanks to the iron and the wide spread of nutrients they contain.
0:29:09 > 0:29:11But unfortunately no amount of vitamins
0:29:11 > 0:29:13can reverse male pattern baldness,
0:29:13 > 0:29:15the type that's hereditary.
0:29:16 > 0:29:18Just like your hair, the condition of your nails
0:29:18 > 0:29:20reflects your overall physical health,
0:29:20 > 0:29:22so the more varied and nutritious your diet,
0:29:22 > 0:29:25the stronger your nails will be as well.
0:29:25 > 0:29:27But there's one very common urban myth about the condition
0:29:27 > 0:29:30of your nails that Dr Rangan is very keen to bust.
0:29:30 > 0:29:33Something I bet you've heard from either your friends
0:29:33 > 0:29:35or your colleagues is that a little white mark
0:29:35 > 0:29:37on one of your nails may be a sign of something
0:29:37 > 0:29:39like a calcium or zinc deficiency,
0:29:39 > 0:29:40and generally that's not the case.
0:29:40 > 0:29:43Whilst many white marks on many of your nails might indicate
0:29:43 > 0:29:47something more serious, just the odd one here or there is probably just
0:29:47 > 0:29:50due to a bit of trauma, or because you've just banged your nail.
0:29:59 > 0:30:01After our waist-bands have been stretched
0:30:01 > 0:30:02from a little bit of overindulgence,
0:30:02 > 0:30:06many of us turn to a diet to help trim down a little bit,
0:30:06 > 0:30:08and while over the years different diet plans have come and gone
0:30:08 > 0:30:11the ones everyone are talking about these days
0:30:11 > 0:30:13are based around occasional fasting,
0:30:13 > 0:30:15so while most of the time you'll eat whatever you fancy
0:30:15 > 0:30:17there are other days where you'll drop down
0:30:17 > 0:30:19to about 500 or 600 calories.
0:30:19 > 0:30:21So what's really happening to your body when you do it?
0:30:21 > 0:30:24We wanted to find out if fasting's all it's cracked up to be.
0:30:26 > 0:30:28Diet fads come and go,
0:30:28 > 0:30:31but it's been a while since any plan for losing weight
0:30:31 > 0:30:34has taken off quite so spectacularly as the 5:2 diet.
0:30:36 > 0:30:38It captured the public's imagination
0:30:38 > 0:30:41after being the subject of a BBC Horizon documentary
0:30:41 > 0:30:43back in 2012.
0:30:43 > 0:30:45And it's easy to see why.
0:30:45 > 0:30:48For five days of the week, you stick to the food you'd normally eat.
0:30:48 > 0:30:51But then, on two non-consecutive days,
0:30:51 > 0:30:53you cut your calorie intake dramatically,
0:30:53 > 0:30:56to around a quarter of what you'd normally have.
0:30:56 > 0:30:58And it's claimed that the days you eat less
0:30:58 > 0:31:01can help you lose around a pound a week.
0:31:02 > 0:31:04But ever since we first heard of it,
0:31:04 > 0:31:07the 5:2 diet has generated headlines with fervent supporters
0:31:07 > 0:31:09praising its benefits,
0:31:09 > 0:31:12and cynics questioning if it lives up to the hype.
0:31:14 > 0:31:17I tried the 5:2 diet but it just didn't work for me.
0:31:17 > 0:31:20I had no energy, I had to stay in bed all day and, yeah,
0:31:22 > 0:31:24I just don't think it was the right diet for me.
0:31:24 > 0:31:26My dad's actually trying it at the moment
0:31:26 > 0:31:28and he's lost quite a lot of weight on it,
0:31:28 > 0:31:30but similarly, he doesn't have a lot of energy.
0:31:30 > 0:31:33Not tried it, no. Could do with doing a diet.
0:31:33 > 0:31:35So, I mean...
0:31:35 > 0:31:39Over the course of life we try most diets.
0:31:39 > 0:31:40Doesn't sound too bad.
0:31:40 > 0:31:43I know friends of mine who have challenging jobs who do do it
0:31:43 > 0:31:46and cycle to work and cycle home and get through the day
0:31:46 > 0:31:48but, yeah, I'd rather not.
0:31:48 > 0:31:52I'd rather try and eat less all the time than do something drastic like that I think.
0:31:53 > 0:31:565:2's fans make some really bold claims about the powers
0:31:56 > 0:31:59of fasting, with suggestions that it might help prevent cancers
0:31:59 > 0:32:02and Alzheimer's, and even reverse diabetes.
0:32:02 > 0:32:06Lots more research is really needed to substantiate all that,
0:32:06 > 0:32:09although there is evidence that a very low calorie diet can put
0:32:09 > 0:32:11type two diabetes into remission,
0:32:11 > 0:32:14as it forces the body to use fat
0:32:14 > 0:32:16that's stored around vital organs for energy.
0:32:16 > 0:32:19But whatever the truth of its long-term benefits,
0:32:19 > 0:32:22there's only really one thing most people want to get from the 5:2.
0:32:22 > 0:32:24And that is to lose weight.
0:32:24 > 0:32:27And on that point, critics says it's a short-term fix
0:32:27 > 0:32:28to a long-term problem
0:32:28 > 0:32:32because, like all diets that temporarily cut your calorie intake,
0:32:32 > 0:32:35unless you're prepared to stick with this regime forever,
0:32:35 > 0:32:39the weight you lose will most likely go back on when the fasting stops.
0:32:39 > 0:32:43Tania MacDonnell from Leicester has been a yo-yo dieter for ten years,
0:32:43 > 0:32:46and is keen to find a strategy that works long-term.
0:32:46 > 0:32:49So she's about to try the 5:2 diet,
0:32:49 > 0:32:52with the aim of losing 5st for good.
0:32:52 > 0:32:56Ideally I would love to lose the weight I have piled on
0:32:56 > 0:32:58so if there is any way to do that
0:32:58 > 0:33:00then that would be fantastic.
0:33:00 > 0:33:02To help Tania get to grips with 5:2,
0:33:02 > 0:33:07we've asked Dr Chidi Ngwaba to give her a crash course in how it works.
0:33:07 > 0:33:09He's a well-known lifestyle doctor who's long believed that
0:33:09 > 0:33:13there are benefits to this kind of occasional fasting.
0:33:13 > 0:33:15But he's not surprised that Tania's main worry is
0:33:15 > 0:33:17how to get through the two days
0:33:17 > 0:33:20when she'll be eating a maximum of 500 calories,
0:33:20 > 0:33:23just a quarter of the average daily total for a woman.
0:33:24 > 0:33:27I'm just really concerned about being hungry.
0:33:27 > 0:33:29The good news is depending on what you eat...
0:33:29 > 0:33:33if you eat foods that will allow energy to be slowly released
0:33:33 > 0:33:36into your blood stream, you're not going to get a big insulin spike
0:33:36 > 0:33:40and that actually can start to make you feel very hungry.
0:33:40 > 0:33:41So, complex carbohydrates,
0:33:41 > 0:33:44wholegrains, things like that
0:33:44 > 0:33:47that will slowly release sugar into your system.
0:33:47 > 0:33:49So you are not going to feel hungry all day as well,
0:33:49 > 0:33:50and actually it can fill you up.
0:33:52 > 0:33:55The foods Dr Chidi would recommend Tania has on her fast days
0:33:55 > 0:33:58include wholegrains such as brown rice and porridge,
0:33:58 > 0:34:00protein-packed eggs,
0:34:00 > 0:34:04and complex carbs like green peas, potatoes, beans and lentils.
0:34:04 > 0:34:08500 calories made up of those foods can go a long way.
0:34:08 > 0:34:11But even though Tania's favourite treats are off the menu
0:34:11 > 0:34:13on her two fasting days,
0:34:13 > 0:34:16she can still have them the rest of the week, can't she?
0:34:16 > 0:34:20Weight loss is just about burning up more calories than you take in,
0:34:20 > 0:34:23and the 5:2 diet is just a simple way of doing that,
0:34:23 > 0:34:26but if you over-indulge on the five days,
0:34:26 > 0:34:29it will really negate everything you have done on the other two days.
0:34:30 > 0:34:33Before Tania starts, she has one more question for Dr Chidi
0:34:33 > 0:34:36and it's not about what the diet's going to do to her body,
0:34:36 > 0:34:37but her mind.
0:34:39 > 0:34:41I'm just really concerned about mood swings.
0:34:41 > 0:34:44I have to say for the first two or three days,
0:34:44 > 0:34:48you may notice that your mood is a little bit off,
0:34:48 > 0:34:50so just warn everybody around you,
0:34:50 > 0:34:52but after that, after about three or four days,
0:34:52 > 0:34:54you'll be back to normal as your body adjusts
0:34:54 > 0:34:56- and you will be completely as you were.- OK.
0:34:58 > 0:34:59Armed with Dr Chidi's advice,
0:34:59 > 0:35:02the next day Tanya kick-starts her diet
0:35:02 > 0:35:05with the first of her two fasting days this week.
0:35:05 > 0:35:06Right, well, it's Sunday morning,
0:35:06 > 0:35:10and its the day one of the fasting diet today.
0:35:10 > 0:35:13So, hopefully, that will be all good and I won't be too hungry.
0:35:13 > 0:35:17Obviously, today I don't really see a problem.
0:35:17 > 0:35:20I do tend to get moody if I am hungry.
0:35:21 > 0:35:24While it's usually recommended anyone on a diet like this
0:35:24 > 0:35:28splits their 500 or 600 calories into two meals on a fast day,
0:35:28 > 0:35:30there aren't any prescriptive rules
0:35:30 > 0:35:32about when - or how often - to eat.
0:35:32 > 0:35:35And Tania's decided to have all of today's maximum
0:35:35 > 0:35:39intake of 500 calories in one main meal this evening.
0:35:39 > 0:35:41She'll eat nothing at all until then.
0:35:41 > 0:35:42So, with no food coming in
0:35:42 > 0:35:44to produce the glucose she needs as fuel,
0:35:44 > 0:35:47her body will look for other stores of energy instead.
0:35:47 > 0:35:51This process actually does start to take place on day one.
0:35:51 > 0:35:54Because once your glucose stores have been depleted
0:35:54 > 0:35:56your body will need energy from somewhere,
0:35:56 > 0:35:59and it will immediately start to take it from your fat stores.
0:35:59 > 0:36:02Usually from your gut, from around your organs,
0:36:02 > 0:36:05that what we call visceral fat.
0:36:05 > 0:36:08This fat-burning process is called ketosis,
0:36:08 > 0:36:11and it's at the heart of all diets based around the idea
0:36:11 > 0:36:12of intermittent fasting.
0:36:12 > 0:36:145:2 may have hogged the headlines,
0:36:14 > 0:36:18but there are plenty of alternatives along similar lines.
0:36:18 > 0:36:19Take the Warrior diet, for instance.
0:36:19 > 0:36:23No food for 20 hours, and then one big meal for dinner.
0:36:23 > 0:36:25Or there's time-restricted feeding,
0:36:25 > 0:36:28where you eat two meals in one narrow timeframe
0:36:28 > 0:36:30but nothing else for the whole day.
0:36:30 > 0:36:32But back in Leicester,
0:36:32 > 0:36:34after having only liquids all day,
0:36:34 > 0:36:36Tania's finding the lack of food inside her
0:36:36 > 0:36:39is having a negative impact on her emotions.
0:36:39 > 0:36:43I went to the shop and I think I might have been getting moody
0:36:43 > 0:36:45because people were obviously getting in the way
0:36:45 > 0:36:47and I was getting a little bit frustrated.
0:36:47 > 0:36:49As Tanya's finding out,
0:36:49 > 0:36:51it can be tricky for our bodies and minds
0:36:51 > 0:36:55to adjust to the unpredictable nature of most fasts.
0:36:55 > 0:36:57And the unexpected problems that can result
0:36:57 > 0:37:01are one reason why dietician Dr Anna Daniels recommends caution
0:37:01 > 0:37:02before rushing into one,
0:37:02 > 0:37:05especially without taking advice from your GP.
0:37:06 > 0:37:11Someone who undertakes a fast might find that they become really
0:37:11 > 0:37:14fatigued, they might get dizzy, they might get irritable,
0:37:14 > 0:37:16they might experience some constipation,
0:37:16 > 0:37:19because they're not having enough fibre in their diet.
0:37:19 > 0:37:22Fasting also shouldn't be undertaken by everyone.
0:37:22 > 0:37:25So it certainly should not be undertaken by pregnant women,
0:37:25 > 0:37:30or adolescents, and they need specific amounts of protein,
0:37:30 > 0:37:35carbohydrate and micro nutrients for optimal growth and development.
0:37:38 > 0:37:41So far, Tania's coping with no major side effects.
0:37:41 > 0:37:44Her first fasting day is over, and what a way to end it.
0:37:44 > 0:37:46She's just eaten her only meal of the day,
0:37:46 > 0:37:48which had less calories
0:37:48 > 0:37:51than you'd find in a standard-sized chocolate bar.
0:37:52 > 0:37:56I had two poached eggs, around 100g of spinach,
0:37:56 > 0:37:57and about 100g of asparagus,
0:37:57 > 0:38:00so, lots of salt and pepper, very tasty.
0:38:00 > 0:38:03So this evening's meal totalled about 195 calories.
0:38:03 > 0:38:06I'm not anticipating eating anything more now
0:38:06 > 0:38:10and I think if I do get hungry I think I'll just go to bed early.
0:38:12 > 0:38:14I did wake up about half-past two
0:38:14 > 0:38:18thinking it was actually the morning, so that's how good and much sleep I had.
0:38:18 > 0:38:20Well, I was very hungry at that point,
0:38:20 > 0:38:23but I had a glass of water, went back to sleep.
0:38:23 > 0:38:27And it's now about eight o'clock in the morning
0:38:27 > 0:38:31so I will have breakfast soon and set off for work.
0:38:32 > 0:38:34And this morning's brekkie is something
0:38:34 > 0:38:36Tania's very much looking forward to.
0:38:36 > 0:38:38Her next fast day isn't for another two days,
0:38:38 > 0:38:41but Dr Chidi is very keen that Tania remembers that
0:38:41 > 0:38:43she shouldn't go crazy with her eating today.
0:38:45 > 0:38:46So it's important to understand
0:38:46 > 0:38:49that when you go back to a normal day's eating
0:38:49 > 0:38:52you should be mindful of what actually you are eating.
0:38:52 > 0:38:55So if you are eating things that are very high in calories,
0:38:55 > 0:38:57your body will still respond as it always did,
0:38:57 > 0:39:00and you'll start to lay down more fat and produce more fat.
0:39:00 > 0:39:02Those calories will still add up,
0:39:02 > 0:39:06so if you eat so much that you counterbalance everything
0:39:06 > 0:39:08that you've lost in the two days,
0:39:08 > 0:39:10well you're still going to put weight on.
0:39:10 > 0:39:13It's one of the most common side effects of fasting.
0:39:13 > 0:39:16The very act of depriving yourself of something one day
0:39:16 > 0:39:19might make it easier to overeat the rest of the time.
0:39:20 > 0:39:23Someone who's undertaking a fast might then crave carbohydrate
0:39:23 > 0:39:26and crave food and then on the off days,
0:39:26 > 0:39:28or times that they're not supposed to be fasting,
0:39:28 > 0:39:30they're going to be eating a lot more,
0:39:30 > 0:39:32and that can have actually a detrimental effect,
0:39:32 > 0:39:35and really undo all the good work that they would have done
0:39:35 > 0:39:38by trying to reduce their calorie intake.
0:39:38 > 0:39:4140% of all dieters give up in their first week.
0:39:41 > 0:39:44But as her second fasting day, tomorrow, comes around,
0:39:44 > 0:39:47Tania's determined not to throw in the towel.
0:39:47 > 0:39:51I'm hoping it's going to be a bit easier than I anticipate.
0:39:51 > 0:39:56I have to say on Monday I was hungry after only having 195 calories
0:39:56 > 0:39:59the day before, so I did seem to worry about food most of the day
0:40:01 > 0:40:02but I didn't overeat,
0:40:02 > 0:40:07I managed to stick to what I would normally have during the week.
0:40:07 > 0:40:10So I'm going to have for breakfast a smoothie.
0:40:10 > 0:40:14This will consist of around about 300ml of almond milk,
0:40:14 > 0:40:16a largish handful of spinach,
0:40:16 > 0:40:20and some blueberries and strawberries all whizzed up,
0:40:20 > 0:40:22and that equates to 119 calories
0:40:22 > 0:40:24so let's see how we go.
0:40:26 > 0:40:28Tania's smoothie might be low on calories
0:40:28 > 0:40:30but it's very high on nutrition.
0:40:30 > 0:40:32And what's on the menu for lunch is equally wholesome.
0:40:32 > 0:40:34Had a poached egg,
0:40:34 > 0:40:38around about 100g each of spinach and asparagus, both steamed.
0:40:38 > 0:40:42Not really thought about food until it was getting near to lunchtime,
0:40:42 > 0:40:47really, whereas I would have thought on what I've eaten this morning
0:40:47 > 0:40:49I would have been just thinking about food all day.
0:40:49 > 0:40:51And hoping to grab what I could.
0:40:51 > 0:40:54Um, so, no, it's been fairly easy.
0:40:54 > 0:40:56Dr Chidi isn't surprised
0:40:56 > 0:40:58that Tania's finding her second fasting day
0:40:58 > 0:41:00less of a challenge.
0:41:00 > 0:41:03So on day two, and subsequent fasting days,
0:41:03 > 0:41:06it actually get psychologically easier to maintain the fast
0:41:06 > 0:41:09throughout the day. It's not such a big hurdle.
0:41:09 > 0:41:12And that's just because we just adapt to it, we're used to it.
0:41:12 > 0:41:15And knowing that it's not going to be a prolonged fast,
0:41:15 > 0:41:17you're going to have five days when you can eat normally,
0:41:17 > 0:41:19and only two where you're fasting.
0:41:21 > 0:41:24The rest of the fasting day proved surprisingly straightforward.
0:41:25 > 0:41:32My meal this evening was 50g of the leanest steak I could possibly find
0:41:32 > 0:41:36and 100g of steamed asparagus
0:41:36 > 0:41:39and about the same of cauliflower mash.
0:41:39 > 0:41:43And I think in total my calorie count for the whole day
0:41:43 > 0:41:46is 356, so again I've been under.
0:41:48 > 0:41:53Yeah, it's good. I thought I'd be struggling on 500,
0:41:53 > 0:41:54and wanting more like 1,000,
0:41:54 > 0:41:56but the two days have been OK.
0:41:56 > 0:41:59Definitely think it's a mind over matter thing,
0:41:59 > 0:42:02so I think you have to get your head into the right place with it
0:42:02 > 0:42:04and do your best with it.
0:42:04 > 0:42:06But the 5:2 diet is no quick fix.
0:42:06 > 0:42:08To maintain any benefit long-term
0:42:08 > 0:42:10you really do need to stick at it,
0:42:10 > 0:42:13which is why some experts question whether fasting really is
0:42:13 > 0:42:15a long-term solution.
0:42:15 > 0:42:18What fasting doesn't do is it doesn't look at the diet as a whole
0:42:18 > 0:42:21and balance of what you're eating.
0:42:21 > 0:42:25There may be other ways that you can lose weight.
0:42:25 > 0:42:29Increase your exercise, just eat more fresh fruit, vegetables,
0:42:29 > 0:42:31more wholegrains,
0:42:31 > 0:42:33it's not necessary to fast, really.
0:42:33 > 0:42:39I think a balanced, healthy diet is far more evidence-based,
0:42:39 > 0:42:42and better in terms of long-term weight loss.
0:42:42 > 0:42:45That's the official position of the NHS as well.
0:42:45 > 0:42:47But signs are emerging that some of the claims
0:42:47 > 0:42:52made for the 5:2 diet's wider health benefits do have a scientific basis.
0:42:52 > 0:42:55And while clearly more clinical data is needed
0:42:55 > 0:42:59before there is anything approaching consensus on this particular topic
0:42:59 > 0:43:01the anecdotal evidence supporting the diet
0:43:01 > 0:43:03continues to make headlines.
0:43:03 > 0:43:08As for Tania, in just seven days she could see the benefits of the diet.
0:43:08 > 0:43:11But she's since decided to lose weight another way instead.
0:43:11 > 0:43:15I'm really pleased to tell you that I lost a couple of pounds in that week.
0:43:15 > 0:43:18It's not something I've carried on, I have to be honest,
0:43:18 > 0:43:20the reason being I've got a friend whose a nutritionist
0:43:20 > 0:43:22and she's given me a plan to follow,
0:43:22 > 0:43:26basically cutting out carbs, sugar, and dairy.
0:43:26 > 0:43:28She may not have stuck with it this time.
0:43:28 > 0:43:31But Tania hasn't ruled out trying fasting again.
0:43:31 > 0:43:34The fact that you can be relatively good for five days
0:43:34 > 0:43:40and extremely good for two days I think is fairly achievable.
0:43:40 > 0:43:43If you're going to do it. then I wish you all the best of luck,
0:43:43 > 0:43:46and I'll probably do it again in the future.
0:43:50 > 0:43:52If you're like us and you're partial to a mid-afternoon treat,
0:43:52 > 0:43:54but you don't want to pile on the pounds,
0:43:54 > 0:43:57remember you can find a collection of ideas and recipes
0:43:57 > 0:44:00for healthy snacks at:
0:44:00 > 0:44:03And on the website there's more information about the subjects
0:44:03 > 0:44:05we're talking about throughout the series.
0:44:05 > 0:44:08But I'm afraid that's where we have to leave it for today.
0:44:08 > 0:44:10Thanks very much indeed for being with us
0:44:10 > 0:44:12and I hope you've picked up some really useful tips
0:44:12 > 0:44:15that mean you don't have to give up all the things you enjoy
0:44:15 > 0:44:16in order to stay healthy.
0:44:16 > 0:44:19So until the next time, thanks so much for joining us.
0:44:19 > 0:44:20- Bye-bye.- Goodbye.