Everything you need to know about the 5:2 diet


The 5:2 diet is arguably one of the best ways to intermittent fast. Intermittent fasting is a form of dieting that involves periods of fasting followed by a fixed eating window.

Also known as the fast diet, the 5:2 diet involves eating meals regularly for five days of the week while restricting calorie intake for two days. This method was made popular in 2013 by British journalist and former doctor Michael Mosley, who wrote about it in his book, The Fast Diet.

In the 5:2 diet, calories are limited to 600 per day for men and 500 per day for women on both fasting days. You are expected to consume your usual daily calories on the other five days.

The 5:2 method is simple, as it does not come with any major restrictions or rules. There are no specific meal plans or workouts to follow; nor is it necessary to monitor and count every calorie entering your body. It pays more attention to the timing of your meals rather than their specifics.

However, that doesn’t mean going all out or overindulging on those five days while severely restricting the other two. You are always expected to follow a nutritious and balanced diet.

It all comes down to personal preference. It is recommended that you do not have two fast days in a row, as your energy levels will eventually take a hit if you do. However, you are free to choose how to distribute the calories from your fasting day throughout the day.

If you follow the 5:2 diet, certain foods are recommended to get the most out of this diet. The best food groups are:

• Healthy fats

• Lean protein

• Rich in fiber

• Fruits

• Vegetables

• Whole grains.

Drinks are not recommended on fasting days. However, one can indulge in a cup of green tea or black coffee without sweeteners or milk.

Benefits of the 5:2 Diet

Let’s take a look at some of the ways this unusual form of diet is good for you:


Of course, the main reason people start this diet is to lose weight. The 5:2 diet is an effective way to lose fat without feeling too restricted. Fasting days are calorie deficit days, meaning you consume fewer calories than your body needs in a day. It is a great contributor to weight loss.

Helps control type 2 diabetes

The 5:2 diet has been associated with reduced insulin levels and improved insulin sensitivity. This makes it suitable for people with diabetes as it helps control the side effects of the problem.


Since this diet doesn’t have a solid list of foods you can and can’t have, it makes for an easily customizable format that anyone can follow, giving everyone the freedom to tailor their meals and eating windows. fast as he sees fit.

Reduced cholesterol level

Studies have shown that the 5:2 diet is effective in reducing the number of low density lipoproteins in the body, ie LDL or bad cholesterol. There’s no evidence so far to suggest it increases HDL or high-density lipoprotein, but at least it helps control LDL.

Although eating much less on certain days of the week may seem unreasonable, it ultimately leads to many health benefits.

The 5:2 diet might be what you’re looking for if you’re trying to lose weight while still doing macros. There are many suitable meal plans available on the internet for your reference. Find something you like and try 5:2.

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