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Jan 25, 2024 · Simple lentil and tomato soup. Recipe by Nannypat on 28 Apr 2023. 100 to 250 • Lunch • Dinner • Snacks • Vegetarian • Vegan • Low calorie. Rating: 4.50 based on 2 reviews.
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The 5:2 diet involves regular intermittent fasting for an effective, gradual way to lose weight and keep it off long term. On two days per week, consume approximately 800 calories, otherwise there is no calorie restriction. Learn how on the only official 5:2 diet programme, developed by Dr Michael Mosley to support weight loss with a ...
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.
- Healthline Diet Score: 3.96 out of 5
- How to do the 5:2 diet
- Health benefits of intermittent fasting
- The 5:2 diet for weight loss
- How to eat on fasting days
- What to do if you feel unwell or uncontrollably hungry
- Who should avoid the 5:2 diet, or intermittent fasting overall?
- The bottom line
Intermittent fasting is an eating pattern that involves regular fasting.
The 5:2 diet, also known as The Fast Diet, is a popular intermittent fasting diet.
It was popularized by British journalist Michael Mosley.
It’s called the 5:2 diet because five days of the week are routine eating days, while the other two restrict calories to 500–600 per day.
Because there are no requirements about which foods to eat but rather when you should eat them, this diet is more of a lifestyle.
Many people find this way of eating to be easier to stick to than a traditional calorie-restricted diet (1).
The 5:2 diet is actually very simple to explain.
For five days per week, you eat normally and don’t have to think about restricting calories.
Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men.
You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them.
One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week.
It’s important to emphasize that eating “normally” does not mean you can eat anything. If you eat too much junk food, then you probably won’t lose any weight, and you may even gain weight.
There are very few studies on the 5:2 diet specifically.
However, there are plenty of studies on intermittent fasting in general, which show impressive health benefits (2, 3).
One important benefit is that intermittent fasting seems to be easier to follow than continuous calorie restriction, at least for some people. However, the research is conflicting, with some noting that intermittent fasting and traditional dieting have similar adherence rates (4, 5, 6, 7, 8).
Also, many studies have shown that different types of intermittent fasting may significantly reduce insulin levels (9, 10).
One study showed that the 5:2 diet caused weight loss similar to regular calorie restriction. Additionally, the diet was very effective at reducing insulin levels and improving insulin sensitivity (11).
Several studies have looked into the health effects of modified alternate-day fasting, which is very similar to the 5:2 diet (ultimately, it’s a 4:3 diet) (12).
If you need to lose weight, the 5:2 diet can be very effective when done right.
This is mainly because the 5:2 eating pattern helps you consume fewer calories.
Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days.
Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched (16, 17).
That said, fasting protocols similar to the 5:2 diet have shown a lot of promise in weight loss studies:
•A recent review found that modified alternate-day fasting led to a weight loss of 3–8% over the course of 3–24 weeks (18).
There is no rule for what or when to eat on fasting days.
Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible.
Generally, there are two meal patterns that people follow:
1.Three small meals: Usually breakfast, lunch, and dinner.
2.Two slightly bigger meals: Only lunch and dinner.
Since calorie intake is limited — 500 calories for women and 600 calories for men — it makes sense to use your calorie budget wisely.
During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also expected to feel a little weaker or slower than usual.
However, you’ll be surprised at how quickly the hunger fades, especially if you try to keep busy with work or other errands.
Additionally, most people find that the fast days become easier after the first few fasts.
If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill.
But if you repeatedly find yourself feeling ill or faint during fast days, have something to eat and talk with your medical professional about whether you should continue.
Intermittent fasting is not for everyone, and some people are unable to tolerate it.
Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone.
Some people should avoid dietary restrictions and fasting completely. These include:
•Individuals with a history of eating disorders.
•Individuals who often experience drops in blood sugar levels.
•Pregnant people, nursing people, teenagers, children, and individuals with type 1 diabetes.
•People who are malnourished, underweight, or have known nutrient deficiencies.
The 5:2 diet is an easy, effective way to lose weight and improve metabolic health.
Many people find it much easier to stick to than a conventional calorie-restricted diet.
Is it possible to eat well most of the time and get slimmer and healthier as you do it? Michael Mosley and Mimi Spencer show you how with the 5:2 diet.
Our programmes, products and resources are developed alongside Dr Michael Mosley and based on years of experience with fasting, the 5:2™, high intensity interval training (HIIT) and the Mediterranean diet.
People also ask
What is the new 5 2 diet?
What are the health benefits of a 5 2 diet?
How many calories should you eat a day on a 5 2 diet?
Can a 5 2 diet help you lose weight?
