WHAT ARE THE BASICS OF THE 5:2 DIET
Many people are unfamiliar with how to implement the 5:2 diet.
We have put together some basics to help get you started.
What is the 5:2 Diet?
The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time. This means you’re consuming less calories – so you will lose weight.
Plus there’s a health bonus – intermittent fasting – the general term for these kinds of diets – is thought to help your body repair its cells, which may help prevent diseases including heart disease, stroke, Alzheimer’s and other forms of dementia, type 2 diabetes and cancer.
Many people also report improved results in health tests like blood pressure and cholesterol testing, alongside significant, and sustainable, weight loss.
Do the "FAST DAYS" have to be consecutive?
Most people find it easier to split the days up (so they might fast Monday and Wednesday rather than Monday and Tuesday). That's because the hunger pangs can be stronger and a two-day Fast can be tougher when you’re starting off.
But it can be more convenient to do ‘back to back’ fasts, so long as you don't exceed 48 hours. Also, don't forget you can pick different days to fast to suit your plans each week.
Is it bad to cut calories so drastically?
People who should avoid fasting include pregnant women or nursing mothers, children and teenagers, and those with a history of eating disorders.
Those with Type 1 or Type 2 diabetes, or other chronic or acute medical conditions must talk to their specialist before embarking on this plan. It always makes sense to check with your doctor before any lifestyle change so they can advise you.
If you are not in the above group cutting back twice a week isn’t harmful, in fact, the evidence suggests it helps the body repair itself. Our ancestors evolved to thrive on a pattern of fasting and feasting – and we can too.
Current research on intermittent fasting – the general term for diets like 5:2 – suggests that the approach is at least as effective as ‘normal’ dieting. Further research is investigating potential benefits in terms of blood sugar, and the ‘inflammatory response’ in the body that is a factor in many medical conditions, including cardiovascular disease, cancer and dementia.
Do I need to calorie count the rest of the time – or can I really eat what I want?
This has a simple answer, and a complicated one.
The simple answer is: yes, you can eat what you want – including favourite foods - on normal days, without calorie counting.
BUT… ‘eat what you want’ isn’t the same as ‘eat as much as you want all the time.’ Fasting for two days a week will cut the calories you’re eating by around 3,000-3,500 (equivalent to about a pound a week of lost weight) – but if you overeat a lot on the other days, you can cancel that out.
Do I have to stick to two Fast Days per week?5:2 diet.
No - you can vary the number of days, to suit you. We call it 5:2 but you can try 4:3 – with 3 fast days – which may speed up weight loss. ADF means you fast on alternate days, while 6:1 is how many people maintain their weight loss.
How long can I stay on this ‘diet’ for?
Many people hope to stay on 5:2 for life, because it feels so easy and natural. Once you reach a healthy weight, you might like to shift from 5:2 to 6:1 – again, it’s your decision. 6:1 can be a great way to maintain your weight once you reach your goal. Certainly, the health benefits mean it's a plan that can offer more than weight loss alone.