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The 5:2 or Fast Diet

The 5:2 diet, also known as The Fast Diet, is currently the most popular intermittent fasting diet.

For 5 days out of the week, you can eat as you normally would. For another two days of the week, you will do a kind of fast by drastically limiting caloric intake and eating only 500 calories (for women) or 600 calories (for men).

Because there are no requirements about which foods to eat but rather when you should eat them, this diet is more of a lifestyle. Which is why many people find this way of dieting easier to stick to than a traditional calorie-restricted diet.

It has been shown that intermittent fasting offers several health benefits in addition to weight loss:

  • Many studies have shown that different types of intermittent fasting may significantly reduce insulin levels
  • One study showed that the 5:2 diet was very effective at reducing insulin levels and improving insulin sensitivity
  • The 4:3 diet (another intermittent fasting diet) may have been shown to help reduce insulin resistance, asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes and more

Please note, this diet is only meant for those already in good health, it is not intended for those with health issues. Please consult with your doctor before starting this diet program.

During your two fasting days:

Yes, You Can:

  • Only low-calorie foods:
  • A generous portion of vegetables
  • Natural yogurt with berries
  • Boiled or baked eggs.

No, You Can’t:

  • Sugary foods including cakes, sweets, and candies and added sugars
  • Processed foods, which are typically refined and high in calories
  • Refined carbohydrates, such as breads, pastas, and white rice
  • Excess fats, including cooking oils, animal fats, and cheese

It is important to drink a lot of water during the fasting period.

During the other five days a week you can eat anything you want, but don’t forget, the objective is to lose weight so be careful not to overindulge on your non-fasting days, otherwise the diet will not work.

Advantages:

  • Easier to follow for people who have difficulty following a diet day after day
  • Lower risk of gaining weight back than other diets
  • Anyone that can stick to this diet will succeed in losing weight
  • Added health benefits (see above)

Disadvantages:

  • During the fast days, you will have less energy and possibly headaches
  • This diet does not work on pregnant women, people with eating disorders, and those with other health conditions
  • Some people are physically unable to tolerate intermittent fasting