How to do the 5:2 diet

ana resim

The 5:2 diet is a popular form of intermittent fasting that involves eating regularly for 5 days and eating very little for 2 days.

Intermittent fasting is any diet that includes regular periods of not eating, or fasting.

This article will explain the 5:2 diet and give a basic example of how to eat on each type of day.

What is the 5:2 diet?

Woman eating food in restaurant looking out of window
The 5:2 diet is a type of intermittent fasting.

The 5:2 diet gets its name because it involves eating regularly for 5 days of the week while drastically limiting caloric intake on the other 2 two days.

While the 5:2 diet is a popular form of intermittent fasting, the term fasting is slightly misleading.

Unlike a true fast, which involves eating nothing for a set amount of time, the goal of the 5:2 diet is to cut caloric intake on fasting days to 25 percent or just one-quarter of a person’s regular intake on the remaining days.

For example, a person who regularly eats about 2,000 calories per day would eat 500 calories on fasting days.

Importantly, fasting days are not consecutive because it is vital to give the body the calories and nutrients it needs to thrive.

People typically space their fasting days out, for example, by taking their reduced-calorie days on Monday and Thursday or Wednesday and Saturday.

Part of the diet’s appeal is this flexibility. Instead of severely restricting the foods a person can eat, the 5:2 diet focuses on strict caloric restriction on only 2 days of the week. This may help some people feel more satisfied with their diet, as they will not feel that they are missing out all the time.

The 5 normal days of the 5:2 diet should still involve a healthful diet, however. Loading up on sugary or processed foods for 5 days and then having a small break may not be as helpful as keeping a trend of clean eating during the entire week.

What are the benefits?

The 5:2 diet can have several benefits, including:

Weight loss

For the most part, people who follow the 5:2 diet plan are looking to lose weight.

To lose weight, a person typically needs to eat fewer calories than they burn. Nutritionists call this a caloric deficit.

When someone follows this correctly, the 5:2 diet may be a simple, straightforward way to cut calories, which may help burn extra fat.

While there are not many studies on the 5:2 diet specifically, initial studies on intermittent fasting seem promising.

A review in the Annual Review of Nutrition noted that in animal studies, a similar intermittent fasting diet led to a reduction in fat tissue and the cells that store fat.

2018 review and meta-analysis compared intermittent fasting to simple calorie restriction diets. This research noted that intermittent fasting is as effective as calorie restriction when it comes to weight loss and improving metabolic health.

Reducing the risk of type 2 diabetes

Initial studies also suggest an intermittent calorie diet may also help reduce the risk of diabetes in some people.

Research from 2014 suggests that both intermittent fasting diets and calorie restriction diets helped reduce fasting insulin levels and insulin resistance in adults who were overweight or obese. The reviewers did call for more research to confirm these findings.

This does not suggest that intermittent fasting is a better diet, just an equally effective alternative for people who find calorie restriction diets difficult.

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