It adds that calorie restriction diets like the 5:2 may even protect against diseases including cancer and Alzheimer’s.
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The study looked over 80 previous scientific papers around diet and health.
It concluded that intermittent eating - such as eating normally for five days then restricting intake to 500 calories two days per week - is more consistent with our behaviour in hunter-gatherer days.
In the past year obesity has been linked to cancer and Alzheimer's. It is also well documented that being overweight increases risk of heart disease and type 2 diabetes.
Logically, consuming less calories will mean weight-loss, reducing the risk of these diseases for people classed as overweight or obese.
But commenting on the study, Professor Naveed Sattar told The Telegraph that the best way to maintain a healthy weight is by eating a balanced diet and doing regular exercise.
Although the 5:2 diet can help establish healthier eating habits, it may not work for all long-term.
"We don’t know whether people can actually stick to it [5:2] for 10 years. If they can’t, then once they’ve used it to lose weight, they’ll need to reduce their average daily calorie intake," he said.
"And that’s about retraining your taste buds. Choose one or two goals: cut out sugary drinks, brown bread instead of white bread, stop snacking."
"Buying legumes dry and cooking them yourself is economical and very nutritious," says Colleen McGuire, registered dietitian of At the Table Nutrition in Vancouver. Legumes also make a nutritious alternative to meat and are packed with protein, iron and B vitamins. But unlike meats, they're a very high source of fibre and are extremely low in fat. (credit:Shutterstock)
Sprouted Grain Breads(02 of10)
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"Sprouted grain breads contain no flour, making them higher in fibre and more nutritional than other breads," McGuire says. And because this type of bread is low on the glycemic index, it can help you manage your blood sugar levels and weight. But often, this bread can get pricey, so make sure you check out local markets for a cheaper price. (credit:Flickr:Debs (ò‿ó)♪)
Peanut Butter(03 of10)
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"Natural peanut butter has a high level of healthy fats (monounsaturated) and provides good quality protein," McGuire says. Peanut butter also has B vitamins, magnesium, folate, and dietary fibre in every scoop. "Have it on sprouted grain toast with a banana for a balanced, economical meal." (credit:Shutterstock)
Eggs (04 of10)
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Eggs are a good source of high-quality protein and B12, and won't hurt your pockets, McGuire says. The egg yolk itself also contains iron and vitamin E. (credit:Alamy)
Oatmeal (05 of10)
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"A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes," McGuire says. Fibre in oats is known to lower cholesterol and to help to maintain healthy blood sugar levels. To save money, buy your oats in bulk and try to stay away from packages high in sugar. (credit:Alamy)
Plain Yogurt (06 of10)
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Plain yogurt is an excellent source of protein, calcium, magnesium and other nutrients — and it's cheap. "It does not contain all the sugar or artificial sweeteners contained in 'no added sugar' fruited yogurts," McGuire says. Greek yogurt, however, has the added benefit of additional protein. If you like sweetened yogurt but not the excessive sugar, try adding a drizzle of honey or maple syrup to your cup. (credit:Alamy)
Feta Cheese (07 of10)
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Feta cheese contains protein and calcium, but it's also high in saturated fats. "The benefit of feta over other cheeses is that it is very flavourful and, therefore, the tendency is to use a small amount to add flavour to salads and pastas," McGuire says. (credit:Shutterstock)
Kale(08 of10)
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Kale is one of the healthiest and cheapest vegetables around. "Researchers can now identify over 45 different flavonoids in kale, giving it both antioxidant and anti-inflammatory benefits in a way that gives kale a leading dietary role," McGuire says. (credit:Alamy)
Frozen Vegetables (09 of10)
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It can get expensive to buy all your vegetables fresh and ripe. "Off-season frozen vegetables will give you a high concentration of nutrients," McGuire says. However, if you are buying frozen veggies, make sure you eat them right away. "Over many months, nutrients in frozen vegetables do inevitably degrade. Steam rather than boil your produce to minimize the loss of water-soluble vitamins. Use the water from your steamed vegetables when making rice to reabsorb the nutrients." (credit:Alamy)
Bananas (10 of10)
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"Because they are one of the best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function, bananas can help to prevent heart disease," McGuire says. (credit:Alamy)