The 5:2 diet involves eating regularly for 5 days and eating very little for 2 days. This can offer benefits such as helping with weight loss. However, the diet may not be suitable for everybody.
Intermittent fasting is any diet that includes regular periods of not eating, or fasting. Some studies show that it may have a modest impact on weight management, but intermittent fasting diets are unsuitable for everyone.
This article will explain the 5:2 diet and give a basic example of how to eat on each type of day.
In the 5:2 diet, people eat normally 5 days a week, while eating 500kcal (females) and 600kcal (males) on 2 non-consecutive days. While the 5:2 diet is a popular form of intermittent fasting, the term fasting is slightly misleading.
Unlike a true fast, which involves eating nothing for a set amount of time, the goal of the 5:2 diet is to cut caloric intake on fasting days to 25 percent or just one-quarter of a person’s regular intake on the remaining days.
For example, a person who regularly eats about 2,000 calories per day would eat 500 calories on fasting days.
Flexibility
Part of the diet’s appeal is this flexibility. Instead of severely restricting the foods a person can eat, the 5:2 diet focuses on strict caloric restriction on only 2 days a week. This may help some people feel more satisfied with their diet, as they will not feel missing out all the time.
The 5:2 diet can have several benefits, including:
Weight management
To lose weight, a person typically needs to eat fewer calories than they burn. This is a caloric deficit. When followed correctly, the 5:2 diet may be a simple way to reach a caloric deficit and aid weight management.
A 2022 study of people with overweight or obesity found that adherence to the 5:2 diet was more effective than daily caloric restriction in promoting weight loss. A 2020 study similarly found modest improvements in weight management when following the diet.
Reducing the risk of type 2 diabetes
Studies also suggest an intermittent calorie diet may help reduce the risk of diabetes in some people.
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In broader terms, increased body weight is a risk factor for type 2 diabetes development. As such, any diet that aids in reaching and maintaining a moderate weight may be beneficial for diabetes management and prevention.
Learn more about diet and diabetes here.
There is no correct way to eat on fasting days, as each person’s body may respond differently to fasting. The principle is that on fast days, people consume just 25 percent of their typical calorie intake.
For instance, some people may need to start the day with a small breakfast to get their body moving. For others, eating breakfast immediately may make them feel hungrier throughout the day. These people may want to wait as long as possible before having their first meal.
Because of this, everyone’s meal plan may look slightly different. Some fast-day meal schedules include:
- eating three small meals such as an early breakfast, afternoon lunch, and late dinner
- eating an early lunch and dinner
- eating a small breakfast and late lunch and skipping dinner
- eating a single meal at dinner or breakfast
The main focus of these days is for a person to reduce the calories they eat.
Foods to include
It is vital to keep the body satisfied on fast days by eating foods that are rich in filling nutrients, such as fiber and protein.
- Vegetables: For people who are just getting started on the 5:2 regimen, eating more fiber may help add bulk to meals and promote satiety.
- Protein: Protein is vital for staying full during fast days. People should focus on lean sources of protein without too much fat.
- Fruits: While most fruits are rich in natural sugars, dark berries, such as blackberries and blueberries, may fulfill sweet cravings without adding many calories.
Other foods to include
- Soup: Soup is a great tool for fast days, as the added water and spices from the broth may help a person feel more satisfied without eating too many calories.
- Water: Water is vital every day, but during fast days it may help stretch the time between meals and keep a person from feeling hunger pangs.
- Coffee or tea: Plain, unsweetened coffee and tea are acceptable during fast days. However, some people find that coffee or tea stimulates their digestive system, making them feel hungry. Herbal tea is another option and is a great way to increase the person’s water intake.
Foods to avoid
To avoid extra calories or using up the daily calorie limit on foods with fewer nutritional benefits than some other, more nutrient-dense ones, a person may wish to avoid the following foods on fast days:
- 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
The 5:2 diet may be a helpful alternative to some people looking for a less restrictive diet plan, but it is not for everyone.
People who are prone to low blood sugar or easily feel dizzy or fatigued if they do not eat may not want to follow a diet that involves fasting.
Pregnant or chestfeeding people must also avoid fasting. Children and teenagers should avoid fasting unless under the direct guidance of a doctor, as their bodies are still developing.
Anyone with a chronic condition, such as diabetes, can consult a doctor before trying any diet that includes fasting.
The 5:2 diet offers people an alternative to essential calorie restriction, which could help many people stick to their diet and lose weight. The diet involves eating as a person typically would for 5 days per week, and then eating 500 calories (for females) and 600 calories (for me) and 2 non-consecutive days.
Some people should not do this type of diet, however. Anyone uncertain about their specific dietary needs should consult their doctor or dietitian before starting the 5:2 diet.
Team Health Accessible
Health & Wellness Editorial Team
HealthAccessible editorial team delivers trusted, accessible, and evidence-based health information for everyone.
