The 5:2 diet, is a type of intermittent fasting with no restrictions on the types of food you can eat. It is suggested that women can expect to lose about 1lb a week on the diet, with men losing about the same if not a little more.
How to Do the 5:2 Diet?
The 5:2 diet is simple, basically you eat normally 5 days a week without restricting your calories or what you eat. However, to get the best results we would suggest that you eat healthy and don’t binge.
Then, on the other 2 days, you will reduce your total daily calorie intake to 25%. This is about 500 calories per day for women and 600 for men.
Many see the eating regime as less of a 'diet' and more as a way of life that can help them maintain their weight loss in the longer term. All the headlines for the 5:2 diet, and similar intermittent-fasting regimes, claim that calorie restriction may be linked with:
- Improving brain function
- Reducing the risk of heart disease, stroke and cancer
- Improving cholesterol levels and blood-sugar control, and be anti-ageing thanks to its possible effect on lowering levels of the hormone Insulin-like Growth Factor -1 (IGF-1)
As with all diets, pregnant and breastfeeding women as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme.
The 5:2 Diet for Weight Loss
If you need to lose weight, the 5:2 diet can be very effective when done right. This is mainly because the 5:2 eating pattern helps you consume fewer calories.
Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days.
The 5:2 diet is even more effective when combined with exercise, such as endurance or strength training.