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We’re pretty sure you’ve heard of intermittent fasting by now. But if you’ve been living under a rock, intermittent fasting involves alternating between periods of eating, and periods of total fasting or complete calorie restriction. This often takes the form of time-restricted eating, where many people fast for 16 hours (including while they catch their zzzzs overnight), and eat for 8 hours, or variations of these timings.
The 5:2 is another variation of intermittent fasting, done a little differently…
Built on the same principles, the 5:2 involves eating completely normally 5 days of the week, with 2 extremely low-calorie days each week thrown into the mix. While a normal day of eating involves around 2000-2600 calories (depending on age, height, sex, activity levels and all that jazz), the “2” days, or the low-calorie days, only allow you to eat around 500-600 calories throughout the day.
So basically, you have to eat like a rabbit on those two days - but the other days you’re free as a bird!
Similar to the benefits of time-restricted intermittent fasting (the 18:6 approach), the benefits of the 5:2 largely stem from the fact it doesn’t require you to cut out your favourite foods and food groups, and it’s pretty simple to follow… especially compared to diets like keto. This makes it easier for you to follow and stick to, without feeling restricted or deprived.
The health advantages of the 5:2 mostly revolve around the idea of “resting” your digestive system and metabolism during the lower calorie periods, to improve your body’s function and ability to burn fat. Some evidence has suggested the concept of fasting can promote weight loss or weight management, improve blood sugar levels, and even reduce your risk of health conditions such as cardiovascular disease and diabetes.
But what’s the catch? If it sounds too good to be true, it probably is…
The truth is, all the conclusive evidence we have on fasting has been done on mice and animals. And even so, we need more data and information to be sure of the effects of fasting on our health.
It may come as a surprise but humans and mice actually function quite differently. So until we know more, it seems safe to say the benefits you get from fasting, including the 5:2 fasting diet, are simply down to one thing: you’re consuming less calories over a week than you were before.
Lower calorie intake + all other aspects of your life staying the same = weight loss. Simple? Sure is, and guess what… you don’t need a fancy diet to get there!
Roughly, a “low-calorie” day looks something like this:
Breakfast: small yoghurt with a handful of berries
Lunch: small vegetable salad with lentils
Snack: apple
Dinner: 120 g roasted chicken with broccoli and asparagus
There are a few things to be mindful of, however.
If you’re pregnant or breastfeeding, or if you’re diabetic, struggling with a health condition, or using medication, this probably isn’t the way forward for you. Particularly for expecting and new mums, often you can’t give your body the nutrients, energy (and calories) it needs to function and support another life if you’re cutting your food or calorie intake. This applies for growing children and teenagers too, just don’t go there kiddos.
Further, if you’ve ever struggled with your eating habits in the past, it’s best to speak to a GP.
And a word of warning… on low-calorie days, it’s pretty standard to feel low in energy, irritable, hungry (or should we say hangry), and experience headaches, dizziness and poor concentration.
Make sure you stay hydrated and eat plenty of lean protein and nutrient-rich veggies and fruits on low-calorie days, and never schedule your “2” days consecutively.
Considering the 5:2 diet? Make sure you do plenty of research to find out if it’s suitable for you.
For more nutrition advice, tips and tricks, check out our other blogs! Or, book a session with one of our PTs for personalised support in achieving your health goals.