Overview
The 5:2 diet is a popular form of fasting that involves eating normally for five days a week and fasting for the other two. Don’t worry when you hear the word “fast” – you might not even feel hungry. But does the 5:2 Diet work? Yes, it does!
This plan, sometimes called the fast diet, offers impressive, time-tested health benefits: sustained weight loss, lower blood pressure, better-balanced blood sugar, and improved heart and brain health. The 5:2 fasting diet also provides a lot of flexibility for the rest of your week.
Foods to Eat
Although you can theoretically eat whatever you want on non-fasting days, it’s healthier to eat well. The most important thing for any eating plan is consuming whole, plant-based foods, particularly raw and leafy green vegetables, fruits, nuts, and seeds. These foods provide your body with a variety of nutrients. Not only are vegetables and plant-based proteins more nutritious, but they also contain more fiber and are more satiating than foods like cake and chips.
If you are doing the 5:2 diet for weight loss, specifically, it’s recommended to exercise portion control to some degree on non-fasting days.
Fasting Types
On the two fasting days, you can either restrict calories or eliminate them altogether. It’s similar to skipping meals but in a more coordinated, consistent way. It is acceptable to fast for two consecutive days, but most people find it easier to spread out their fasting days, such as fasting on Mondays and Thursdays. Here are the most common eating patterns for the 5:2 diet:
Restrict Calories: One popular method involves cutting your calories on fasting days to 25 percent of your normal intake, which is about 500 calories for women and 600 for men. You can eat at any time of day, and most people following this plan eat small meals throughout the day. Consuming small amounts of healthy fats, carbs, and plant-based protein is ideal. Vegetable broth soup is a great option to help you feel full longer while providing your body with a variety of nutrients.
16/8 Protocol: Another common intermittent fasting method is the 16/8 protocol. Eat a healthy dinner around 8 p.m., and then fast through the night until either 10 a.m. or noon the next day, giving you 14 to 16 hours of fasting.
Juice Fasting: Some people find that drinking juice during their fasting days or 16-hour fast periods helps keep blood sugar and energy levels better balanced. Make sure to drink only 100 percent juice. Juicing fruits and vegetables for weight loss is a great option.
24-Hour Fasting: For a more advanced plan, try a 24-hour water fast. These longer fasting periods can offer a time of reflection; people have fasted for spiritual reasons throughout history. A water fast is an excellent way to reset your health.
Benefits
While the 5:2 pattern is newer, the health benefits of fasting are well documented! The 5:2 diet or similar alternate-day fasting produces similar heart health benefits to calorie reduction and can even lead to more weight loss than simply restricting calories every day. Below are some of the benefits that fasting offers:
Supports a Healthy Brain: Any form of intermittent fasting may protect your brain against free radicals and environmental toxins, which otherwise cause aging. Fasting also boosts the production of natural compounds in the brain that support a healthy nervous system. Restricting calories periodically may even reduce your risk of neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.
Boosts Heart Health: High blood pressure, low heart rate variability, and metabolic disorders all increase the risk of heart disease. Intermittent fasting is known to offer cardiovascular benefits that counteract all these conditions, thus supporting a healthy heart. Fasting may reduce triglycerides and blood pressure in both healthy and overweight individuals. It’s a heart-healthy habit we all should get behind!
Decreases Risk of Diabetes & Blood Sugar Issues: Intermittent fasting improves blood glucose and insulin levels and may even protect against type 2 diabetes. Fasting has a positive impact on insulin and blood glucose levels in both healthy adults as well as overweight and obese individuals and those with diabetes. Individuals with diabetes need to be particularly mindful to keep a steady blood sugar level throughout fasting days. Check with your healthcare provider before starting any fast.
Helps You Lose Weight: Almost any pattern of intermittent fasting can help you shed pounds. It appears that the 5:2 diet has the same health and weight loss benefits as restricting calories every day. If it’s easy for you to abstain from breakfast and late-night snacks, you may have better luck with the 5:2 diet than reducing calories every day.
Is the 5:2 Diet Safe?
Yes. If you are healthy overall, it’s safe to try the 5:2 way of fasting. However, the following individuals should avoid the 5:2 diet:
Women who are pregnant, nursing, or trying to conceive; children and teenagers; anyone with a history of eating disorders.
You will find your best success if you make a plan for your weekly meals and create a support network. If you have a medical condition or illness, please seek advice from your healthcare provider before trying the 5:2 fast.
Points to Remember
The 5:2 diet is a style of intermittent fasting where you eat normally for five days a week and restrict your calories or abstain from eating for a certain period on the other two days. The overall health and weight loss benefits of intermittent fasting are impressive and well-known, most notably boosting your heart and brain health!
If you choose to fast using the 5:2 plan, eat healthy, plant-based foods every day rather than eating junk food or making poor food choices. Vegetables, fruit, nuts, seeds, and gluten-free grains will keep you satisfied, improve your health, and may help with weight loss and provide a boost for your overall health and wellness.