What is the 5:2 diet and does it work (2024)

FAQs

What is the 5:2 diet and does it work? ›

Bottom line: The 5:2 diet is an intermittent fasting regime in which calorie intake is limited to 500–600 calories per day two times per week. Though it may be linked to several health benefits, fasting diets may not be suitable for everyone.

Studies suggest that the 5:2 diet is as effective as calorie restriction for weight loss and may offer some additional benefits such as improvements in fasting blood sugar and appetite management.

Because the diet involves following a variety of food choices, the results differ from person-to-person. However, people can typically expect to lose between 1 to 2lb or 0.5 to 1kg a week. This result is based on people eating a healthy, balanced diet for 5 days of the week.

There are certain groups of people who should not follow the 5:2 diet or carry out intermittent fasting. They include: Children and teenagers. People who have diabetes and who are being treated with insulin.

Danger of deficiencies

The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.

The 5:2 diet should be very effective for weight loss if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss.

10% fat and sugar "One portion a day (eg 2 biscuits) is fine. Keep rest of intake unsaturated fat (eg olive oil, nuts, avocados)." 30% starchy foods "Starch - so, potatoes, bread, rice, pasta - should make up a third of every meal we eat as it's our main energy source.

There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days. On a 'fast' day, you would typically consume between 500 and 600 calories.

A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner. You will drink lots of water and may also have calorie-free beverages such as tea, coffee (no milk or sugar), and club soda.

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.

What are the downsides of intermittent fasting? ›

Other side effects can include insomnia, irritability, headaches, and nausea. For many, IF also may not be sustainable for the long term. Some may find it challenging to fast while keeping up with family and social obligations.

Best Intermittent Fasting Method For Visceral Belly Fat

14/10 Method: Fast for 14 hours and have a 10-hour eating window daily. That means you restrict your food intake to a specific 10-hour period while abstaining from caloric consumption for the remaining 14 hours.

On March 18, the American Health Association announced study results linking intermittent fasting with an increased risk of dying from cardiovascular disease.

Decreased Muscle Mass. Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet. Eating too few calories can make it harder to meet your daily nutrient needs because you may be depriving yourself of certain foods and adequate amounts of vitamins and minerals.

Fast for 12 hours a day

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type of intermittent fasting plan may be a good option for beginners.

Fasting did spur noticeable short-term weight loss, researchers found. A five-day water fast caused people to drop about 4% to 6% of their weight; a seven- to 10-day fast produced 2% to 10% weight loss; and fasting 15 to 20 days yielded 7% to 10% loss of total body weight.