The 5:2 Fasting Diet for Weight Loss

Behind the 5:2 diet is a simple weight loss strategy: you can feast for five days, the rest of the week you fast. Can that work?

What’s the 5:2 diet?

Weight loss without the yo-yo effect and a faster tapping of fat deposits – that is what the 5:2 diet promises. A simple version of interval fasting, where you can eat what you want five days a week before two days of fasting follow. The idea behind the 5:2 diet is quite simple: the body needs fasting days to regenerate and to reduce its fat reserves in the long term. The renunciation of certain foods is manageable through the diet days, which makes the concept easier to keep up.

It is important that the fasting days do not follow each other directly. Because: The longer you withhold the usual amount of food from your body, the greater the risk of ravenous appetite. Furthermore, the two fasting days should be fixed days, for example always Tuesday and Friday.

One of the biggest advantages of the 5:2 diet: On the five days of the week you should eat a largely balanced and healthy diet, but it is also allowed to feast from time to time. For example, a little chocolate or even fast food is no problem as long as it is an exception on the menu. On the two days of fasting, on the other hand, there is a strict fasting regime, but even here one does not have to give up eating completely.

How does the 5:2 diet work?

During the two days of fasting, 500 calories are allowed for women and 600 calories for men. This small amount makes it almost impossible to reach for carbohydrate-rich foods such as pasta, bread, rice, potatoes or pastries. And indeed, these foods are also prohibited on fasting days. Instead, the following low-calorie but high-protein foods may be eaten:

• Lean meat, for example poultry
• Lean fish
• Low-fat curd
• Tofu
• Fruit and vegetables
• Vegetable broth
• Healthy fats, for example olive oil

Most of the time, one does not manage to eat three meals a day due to the few calories, often one or two small meals are eaten with the 5:2 diet.

Advantages of the 5:2 diet

The program of the 5:2 Diet is therefore also praised as particularly suitable for everyday life, as one can choose the fasting days at one’s own discretion. The diet is also said to have the following additional advantages:

• Fat reserves are broken down
• Sugar metabolism is stabilized (therefore less cravings)
• Moderate, long-term weight loss
• Jojo effect unlikely
• No need to do without fast food and sweets
• A study shows an improvement of inflammation values in the intestine

Researchers at the University of Graz were also able to prove in a study that the unhealthy visceral fat that surrounds the organs as well as the blood pressure are reduced by this form of nutrition. The bad cholesterol value can also be reduced by the 5:2 diet. In the long term, the 5:2 diet should even be able to protect against various diseases such as cardiovascular diseases and diabetes.

Beware of this mistake in the diet

The 5:2 diet is also not possible without discipline. Since you can theoretically eat what you want on the five days of the week when you are not fasting, there is a high risk of eating too much. But if you don’t pay attention to a healthy diet and eat too many carbohydrates, for example, you will not be able to lose weight even with this form of fasting. It’s all about proper control – if you’re a burger and fries one day, you’d better eat just a small turkey steak with lots of vegetables the next.

Tips for the 5:2 diet

Do you want to start with the diet and thus eat for five days and fast for two? These tips will help you do that:

• On fasting days, calorie counting and low carb help to ensure that the permitted number of calories is not exceeded.
• Two to three times a week, exercise should be on the schedule – preferably at least 30 minutes each. Sport should be done on the days when you are not fasting. On fasting days you can take a relaxed walk or perform light movements like yoga.
• On non-fasting days, a calorie deficit should be avoided and the diet should consist largely of healthy foods.
• Too much salt is generally considered unhealthy, so you should also salt as little as possible when fasting. Herbs and various spices help to ensure that the dishes still have sufficient flavor.
• Speaking of spices: …hotness boosts the metabolism. Those who season more frequently with chilli or ginger, for example, can further support weight loss.

How much can I lose weight with the 5:2 diet?

Studies have shown that women lose an average of 0.5 kilograms per week with the diet, men a little more. These are good and healthy values – anyone who wants to lose weight in the long term should not lose more than two kilos per month. This is what the diet is best for.

Disadvantages of the 5:2 diet

The new concept is considered balanced and healthy. Nevertheless, especially fasting beginners might have to struggle with one or the other side effect at the start. Possible complaints are:

• Tiredness
• Concentration disorders
• Mood swings

Therefore, it can make sense to start the diet at a time that is as stress-free as possible, for example during holidays.

Can anyone go on the 5:2 diet?

In principle, it makes sense for everyone to talk to their family doctor before starting to fast. However, there are also groups of people who would be better advised to look for a different nutritional concept. These include:

• Pregnant women
• Breastfeeding women
• People with chronically very low blood pressure
• People with eating disorders
• People with certain metabolic diseases

Recipes: Example of a fasting day

You would like to have some suggestions on how to best organize a day of fasting? Here are our ideas for recipes:

In the morning you should eat as much protein as possible. Curd cheese or eggs, for example, are suitable for this:

• 150 grams low-fat curd cheese with fresh berries, for example blueberries or strawberries, or an omelette with herbs. A homemade smoothie made from green vegetables tastes great with it.

At lunchtime or in the evening, it is best to choose a mixture of protein-containing foods and vegetables, for example poultry or fish:

• 100 grams of chicken breast fillet fried in some olive oil. As a vegetable garnish, fried slices of courgette or colourful paprika vegetables are delicious. As an alternative to chicken breast fillet, you can also use low-fat fish such as pollack or pike. Vegetarians, for example, prefer colorful vegetable pans or zucchini-carrot buffers.

You should drink a lot of water in between, also some herbal tea is ok. Those who suffer from great hunger can also drink some vegetable broth in between.