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.
Loved by celebrities including Beyonce and Liv Tyler, the 5:2 diet allows followers to eat normally for five days and then fast on 500 calories for two days. And if you're hoping to be beach body-ready as soon as possible, the simple eating plan promises results in just a matter of weeks – without damaging your health.
The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men you could expect to lose slightly more. The NHS recommend a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable.
Change up your intermittent-fasting routine. You may need a longer or shorter eating window, or you may want to try out a new protocol entirely. Decrease (or increase) your calorie intake within your fasting window. Aim for 7–9 hours of sleep.
It's possible to gain muscle and reduce body fat without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you're moving in the right direction.
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.
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.
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.
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.
The 5:2 diet could speed up your metabolism AND keep your heart healthy. The 5:2 Diet won't turn you into one of those people. You know, the ones who have to ask the waiter if there are any low-carb options on the menu—or if they know how many Weight Watchers points a dish has. Here's the 5:2 diet in a nutshell.
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 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.
The results showed that after 12 weeks, the 5:2 diet led to a reduction in liver fat levels of 50.9%, the low-carb group by 53.1%, and the low-fat diet by 16.8%.
How does the 5:2 diet work? Yes, in theory, you can still eat pizza and chocolate so as long as you're willing to enter starvation mode for two days in the week.
There can be some less-than-pleasant side effects. Weight loss might not be the only thing you get out of the 5:2 diet. "This kind of diet can have side effects which include difficulty sleeping, bad breath, constipation and irritability," says the nurse.
The main focus of these days is for a person to drastically reduce the calories they eat. If an individual regularly eats 2,000 calories per day, they should only consume 500 calories on fast days. A person who usually eats 1,800 calories a day should reduce their intake to 450 calories on fast days.
The benefits of a 16-hour fasting schedule are the same as a 12-hour fasting. They include weight loss, aid in the cellular repair process, improved sleep, improved digestion, increased mental health and clarity, and reduced insulin resistance.
Alternate day fasting is probably one of the most effective forms of intermittent fasting because the fasting period is so long. Studies have shown time and time again how effective this method can be with helping individuals lose weight, control their blood sugar levels, decrease their blood pressure, and more (4, 5).
Drink more water on fasting days. Water works as a vehicle to transport nutrients through your body and assists in elimination. Generally, between 2 and 3 liters a day and even slightly more if you are sweating or exercising or using your body more than on average. Make your fasting days more like rest days.
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).