Intermittent fasting (IF) is a dietary regimen that involves regular fasting. It had gained popularity among health-conscious individuals as an effective way to reduce weight and maintain overall health. Among the numerous IF methods, the 5:2, also known as the Fast Diet, stands out for its flexibility and simplicity. It’s called the 5:2 IF as five days of the week are regular eating days, while calories are restricted to 500-600 calories per day on the other two days. In addition, it does not limit the type of foods to eat but rather emphasises when you should have them; this diet regimen is more of a lifestyle. Most people find this eating pattern easier to follow than a traditional calorie-restricted diet.
5:2 Intermittent Fasting

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Dive into this article to explore what 5:2 intermittent fasting is, its benefits, how to follow it, and potential side effects.

What Is 5:2 Intermittent Fasting?

The 5:2 intermittent fasting method involves eating normally for five days of the week while significantly reducing calorie intake on the remaining two non-consecutive days. During the fasting period, a person can typically have about 500-600 calories, while on other regular days, they can eat their usual foods without any restrictions.

Also Read: Intermittent Fasting: Method, Types, Health Benefits And FAQs

Benefits of 5:2 Intermittent Fasting

Weight Loss

To reduce extra kilos, a person needs to eat fewer calories than they burn out, which is called a caloric deficit. When properly followed, the 5:2 IF is an easy way to attain this caloric deficit state and lose weight effectively. Even studies reveal that overweight or obese people who adhered to the 5:2 diet were more likely to lose weight.

Prevents Type 2 Diabetes

Research revealed that intermittent fasting may help reduce the risk of type 2 diabetes in a few people. Following this diet regimen helped in improving blood glucose levels when compared to the use of certain diabetic medications. It also improved insulin sensitivity and regulated blood sugar levels.

Promotes Heart Health

Several pieces of evidence suggest that IF may lower blood pressure, cholesterol, and triglycerides, reducing the risk of cardiovascular diseases.

Boosts Brain Health

Fasting is known to promote brain function, cognition and mental clarity. Following this diet regimen is found to protect against neurodegenerative diseases like Alzheimer's and Parkinson’s.

 Longevity

A few studies have also indicated that intermittent fasting may contribute to a longer lifespan by promoting cellular repair and reducing inflammation.

Also Read: Is Coffee/Black Coffee Allowed In Intermittent Fasting? Know Its Merits And Demerits

How to Follow the 5:2 Diet?

Choose Your Fasting Days:  Pick two non-consecutive days each week (e.g., Monday and Thursday) to restrict calorie intake.

Plan Low-Calorie Diet: Ensure to have low calorie, nutrient-dense foods like lean proteins, vegetables, and healthy fats on fasting days.

Maintain Hydration:  Drink plenty of fluids like herbal tea, ginger infusion or black coffee and plain water to stay full and hydrated.

Eat Normally on Non-Fasting Days: It is important to avoid overeating or compensating for fasting days by consuming excessive calories.

Evaluate Progress: Track weight, energy levels, and overall well-being to assess effectiveness and make necessary adjustments as required.

How To Eat On Fasting Days?

Well, there are no strict guidelines on what or when to eat on fasting days.

There are two eating patterns that people follow:

Three small meals, including breakfast, lunch, and dinner.

Two slightly bigger meals, which include lunch and dinner.

As the calorie intake is restricted to 500 calories for women and 600 for men, pay attention to consuming wholesome, high fiber, protein-rich foods that will keep you satiated for a longer period without consuming excess calories.

Some of the foods that may be suitable for fast days:

  • Liberal amounts of vegetables
  • Yogurt with berries or other seasonal fruits
  • Boiled eggs
  • Grilled fish or lean meat
  • Cauliflower rice
  • Soups
  • Black coffee
  • Tea
  • Sparkling water

As there is no specific, right way to eat during fasting, people have to experiment and figure out what works best for them.

Potential Side Effects

Restricted calorie intake on fasting days may cause increased hunger, tiredness, and irritability.

A few individuals may experience headaches, especially when starting intermittent fasting.

If not planned well, fasting may lead to insufficient nutrient intake, leading to deficiencies and malnutrition.

Pregnant and breastfeeding women, individuals with eating disorders, or those with certain medical conditions like type 1 diabetics, and those who are trying to conceive should consult a doctor before trying intermittent fasting.

Conclusion

The 5:2 intermittent fasting method is a flexible and effective approach to lose weight and optimise overall health. However, it is essential to follow it correctly, ensure balanced nutrition, and listen to your body's signals. If you experience any adverse effects, consult a healthcare provider to determine if this diet regimen is suitable for you.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

 References:

Compliance of participants undergoing a ‘5-2’ intermittent fasting diet and impact on body weight

Author links open overlay panel

Florence Cook a, Jasmin Langdon-Daly c, Lucy Serpell c

https://www.sciencedirect.com/science/article/abs/pii/S2405457722004417

A 5:2 Intermittent Fasting Meal Replacement Diet and Glycemic Control for Adults With Diabetes

The EARLY Randomized Clinical Trial

Lixin Guo, MD1; Yue Xi, MD2; Wenbo Jin, BS3; et al

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820237