Intermittent fasting Diet model, which runs between fasting and eating on a regular basis.
The 5:2 diet, also called Fast Diet, is now the most popular diet on an intermittent diet.
The report was generalised by British journalist Michael Mosley.
It is known as the 5:2 diet because five days a week are normal consumption days, while in the other two days, calories are limited to 500-600 calories a day.
Since there are no conditions on the types of food to eat, but instead, when you should eat them, this diet is more than a way of life.
Many people find that this method of eating is easier to follow than a traditional diet with limited calories (1).
This article describes everything you need to know about 5:2 nutrition diet.
How to do the 5:2 diet
The 5:2 diet is actually quite simple to explain.
During five days a week, you normally eat, and you do not need to restrict or limit calories.
Then, over the next two days, you reduce your calorie intake to one-quarter (1/4) of your daily requirements. This is approximately 500 calories a day for females and 600 for males.
You can select any two days of the week that you prefer, only the requirement is at least a non-fasting day should be between them.
The usual way to plan the week is to fast on Mondays and Thursdays, with 2-3 small meals or 500-600 calories, and in the remaining days, eat normally, you eat.
It should be noted that eating “normally” does not mean that you can eat anything. If you stuff yourself with junk food, then you will certainly not lose weight, and you may even gain weight.
You should eat the same amount of food than if you had not been on an fastinh (empty stomach) at all.
Health benefits of intermittent fasting
There is very little research on the 5:2 regime specifically.
Research has shown that the 5:2 diet resulted in weight loss in the same way as regular calorie restriction. On top of that, the diet was very effective in reducing insulin levels and improving insulin susceptibility (8).
Several studies have examined the health effects of altered alternating fasting, which is very similar to the 5:2 diet (well, this is a 4:3 diet) (9).
A randomly confined study in individuals with normal weight and overweight showed major improvements in the 4:3 fasting group, compared to the control group that ate normally (12).
After twelve weeks, the fasting group was:
- Weight loss greater than 11 pounds (5kg).
- Fat reduction of 7.7 lbs (3.5 kg) without changes in muscle mass.
- Reduced blood triglyceride levels by 20 per cent.
- High LDL particle size, this is a good.
- Reduction in levels of CRP (C-reactive protein), a major marker of inflammation.
- Reduction of leptin levels down to 40%.
The 5:2 diet for weight loss
If you want to lose weight, the 5:2 diet can be very effective when performed properly.
This is mainly because the 5:2 model helps you to take very few calories.
Therefore, it is necessary not to make up for the days of fasting by eating a lot in the days left without fasting.
However, fasting protocols similar to the 5:2 diet showed much of a key role in weight loss studies:
- A recent examination revealed that the modified fasting of one day out of two causes weight loss of 3 to 8% if followed for 3 to 24 weeks (15).
- In the same study, participants lost between 4% and 7% of their waist circumference, meaning they lost significant amounts of harmful substances belly fat.
- Intermittent fasting leads to a much lower reduction in muscle mass than weight loss with conventional caloric restriction (15, 16).
Intermittent fasting is even more effective and useful in combination with exercise, such as stamina or muscle building (17).
How to eat on fasting days
There is not such a rule for what and when to eat on fasting days.
Some people work better at beginning the day with breakfast, while others find it better to take food as late as possible.
Generally, people have two dietary pattern:
- Three small meals: Generally breakfast, lunch and dinner.
- Two slightly bigger meals: Just lunch or dinner.
Since the consumption of calories is limited to 500 calories for women and 600 calories for men, it is important to use your calorie budget in a smart way.
Try to eat nutritious foods, high in fiber and high in protein, which will give you a feeling of satiety without adding extra calories.
Soups are a great option when it comes to fast days. Research has shown that they can make you feel fuller than the same ingredients in original form, or foods with the same amount of calories (18, 19).
Here are a few food suggestions which can be useful for quick days:
- A lot of vegetables.
- Natural yoghurt and berries.
- Boiled or roasted eggs.
- Grilled fish or low-fat meat.
- Cauliflower rice
- Soup made from miso, tomatoes, cauliflower or vegetables)
- Soups contained a small number of calories.
- Black coffee
- Clean water or sparkling water.
There is not a specific and proper way of eating fasting days. You have to do some experimentation and determine what works best for you.
Delicious low-calorie meals
There are so many websites with delicious and healthy meal plans and recipes for eating 5:2.
- Check out this site for many low-calorie food ideas.
What to do if you feel unwell or uncontrollably hungry
In the early days of fasting, you can expect to experience episodes of uncontrollable appetite. It is also normal to experience a bit of weakness and fatigue during fasting days.
However, you’ll be surprised how quickly hunger goes away, especially if you’re trying to take care of your job or other tasks.
In addition, most people find that fast days become easier after the beginning of several days of fasting.
If you often feel sick or faint on fasting days, eat something and seek advice from your doctor about whether you should continue or stop.
Periodic fasting is certainly not for everybody, and some people cannot follow it.
Who should avoid the 5:2 diet, or intermittent fasting overall?
Though intermittent fasting is very safe for healthy and well-nourished people, it is not good for each person.
Certain people need to avoid calorie restrictions and fasting completely. These guys are:
- People with a history of diet disorders.
- People who frequently have a lower blood sugar or hypoglycemia.
- Pregnant women, lactating mothers, teens, children and people with type 1 diabetes.
- People suffering from malnutrition, underweight or poor nutrition.
- Women who are preparing a baby or suffering from fertility problems.
Some women reported that their menstrual cycles stopped during this food pattern. However, things returned to normal when they returned to normal nutrition.
Therefore, women need to pay attention when starting any form of intermittent fasting, and stop doing so immediately if they experience any undesirable effects.
Diet 5:2 is a simple and effective way to lose weight and improve metabolism.
A lot of people find that it is much easier to follow than a conventional diet with limited calories.
If you are planning to lose weight or improve your health, eating 5:2 is definitely something to consider.