What can I drink on the 5:2 diet? You can drink as much water as you like on the 5:2 diet, and you should aim to drink as much as possible during your fasting days, it'll keep you hydrated, and may help you to stave off hunger for a little longer.
As with food, your drinks aren't that restricted on the 5:2 diet plan. The diet supports drinking black tea and coffee, herbal teas and diet drinks. (Note: While you can have milk in your hot drinks, it does contribute towards your overall calorie count).
There are no restrictions on the types of food you can eat, however a balanced diet is emphasised and it is suggested that women can expect to lose about 1lb a week on the diet, with men losing about the same if not a little more.
Most people should lose some weight in one to three weeks on the 5:2 diet. Whether it's a good long-term weight-loss plan is ultimately a question of your personality.
If you eat more than you normally would during the five days to compensate for the lost calories on fasting days, you might not lose weight. And if you overeat high-calorie, high-sugar, or overly processed foods on those days, you may even gain weight.
It is not recommended to fast on 2 consecutive days; most dieters arrange fasting days to follow a Tuesday and Thursday schedule or something similar. Breaking up fasting days helps manage hunger pangs, which can be tough during the initial few weeks of the diet.
This is where you eat normally at certain times and then fast during other times. 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.
Weigh yourself first thing in the morning after your fast days. Your body will be adjusting to the diet by now. You will notice the fast days will be a little easier and your clothes looser. Try to start the week with a fast day again.
The truth about lemon water and intermittent fasting
Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).
Yes, as another type of diet soda, you can have Coke Zero on a fast. As with any diet soda, moderation is key.
Is lemon water allowed during intermittent fasting? The short answer is YES, as lemon water is considered a non-caloric (zero calorie) beverage. Lemons are so low in calories that when you add a small amount of lemon juice to water, the calorie content is negligible.
As a result, you tend to overeat the minute you stop and this proves to be counterproductive. So you need a diet that is sustainable yet effective. One such diet is the 5:2 intermittent fasting diet. This is a great diet to lose belly fat.
"If you're pregnant, or have a medical condition such as diabetes, fasting can do more harm than good, so it's better to stick to a normal diet. It is also not recommended if you have suffered from an eating disorder in the past," adds the nurse.
As per NHS guidance, try to eat at least five 80g portions of fruit and/or veg a day – even on fasting days.
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.
~ 5:2 Recipes for Breakfast ~ Eggs can be a good choice for breakfast on your fasting day, as they are high in protein and keep you feeling fuller for longer. Fruit, yoghurt, high fibre cereals and porridge - all work well for breakfast on fast days too.
"If you're on the 5:2 program, you're consuming only 25% of your calorie needs two days a week, so I would reserve exercise for the other days of the week when you're eating normally," she advises.
Does the 5:2 Diet work? New research published in the JAMA Internal Medicine journal shows that yes, it does aid weight-loss, if that is your goal, but it's not much more effective than other means of calorie restriction.
16:8 is a better way of doing Intermittent Fasting than 5:2. Remember, you are not defined by what you weigh. Research to find a healthy weight for you. The weight management strategies you choose must also be healthy (physically and mentally) for your unique personal context.
Additionally, it will take your body a while to get used to this new eating schedule. So don't expect results right away. You may need to wait between 2 and 4 weeks to see or feel any results.
The 5:2 diet dictates that for two consecutive days, you consume 25 percent of your normal caloric needs, about 600 calories per day for men. The other five days? Eat as you normally would. This style of fasting is popular among people trying to lose weight because the drastic reduction in calories makes it effective.