We often hear the diet saying “Eat little but often”. And many people believe in and follow this. Michael Mosley—the diet expert who popularized the 5:2 intermittent diet—believes otherwise.
In a news.com.au interview Dr. Mosley stated that the biggest problem lies in the “snack culture” people have adopted. He advised that we need to forego our belief in the myth that we have to eat often so our blood sugar will not plummet and strongly recommended going on periods of fasting to become healthier.
But is fasting really a good idea? Let’s take a deeper look at the 5:2 fast diet, the myths surrounding fasting, the facts backed by science involving the diet, and some recipes you might want to try if you go on this intermittent fasting method.
What is Intermittent Fasting?
Intermittent fasting, or IF, is a specific eating pattern wherein the individual goes into a cycle of eating and fasting between periods. There are no specific foods to avoid or eat; the focus lies on when to eat them. There are many different IF methods and one of the most popular is 5:2 intermittent fasting.
What is the 5:2 Fast Diet?
Commonly called as the Fast Diet, 5:2 is called such because you can eat normally 5 days of the week, and restrict your calorie intake to only 500-600 per day for 2 days a week. The diet is sustainable because you don’t have to count calories on those 5 eating days.
On your fasting day, you can simply skip breakfast, and you already fasted for more than 16 hours after your last evening meal the day before.
Summary – Eat normal 5 days a week, Eat 500 calories a day for two days a week.
Who invented the 5:2 Fast Diet?
Quite a number of celebrities swear by the effectiveness of the 5:2 intermittent diet, among them are Jennifer Lopez, Benedict Cumberbatch, Beyonce and Ben Affleck.
The intermittent fasting method phenomenon became well known in August 2012 during the Horizon episode broadcast in BBC wherein Dr. Michael Mosley presented the revolutionary 5:2 intermittent diet.
The show was a sensation and was watched by 3 million people. This led to the publishing of Dr. Mosley’s “The Fast Diet Book” in 2013. Now hosting his own TV show—“Trust Me, I’m a Doctor”—Dr. Mosley delves further into the studies involving fasting and its relation to weight loss and aging by interviewing researchers and fellow scientists.
What is a “Fasting Day”?
A fasting day does not mean you do not eat anything at all. The 2 days within a week when you restrict your food intake to 500-600 calories are called “fast days”.
You can eat small meals for up to 3 times for a fast day. Your fast days can be split into two non-succeeding days; for example, your fast day #1 is on a Monday, and fast day #2 is on a Thursday.
Is it bad to eat 500 calories a day?
No doubt you’re familiar with the recommended dietary guidelines printed on every package of food you see. If the recommended limit is 2,000 calories a day, then 500 certainly doesn’t seem like enough.
According to Dr. Jason Fung “Intermittent Fasting for Beginners”, 500 calories a couple days a week may help your body reset the hormones and chemicals responsible for your body’s weight management and encourage your body to access some of that energy stored in fat deposits in your liver.
7 Health Benefits of the 5:2 Fast Diet Backed By Science
Fasting is not a new thing; it dates back many centuries ago and even played a major role in many religions and culture. Fasting—the abstinence from all food or drinks within a period of time—has been proven to have many health benefits.
Benefit #1 – Reduces Insulin Resistance and Regulates Blood Sugar
A study published by the government website, NCBI, showed that intermittent fasting reduced the blood sugar levels of the 10 participants who have type 2 diabetes.
Another study found that alternate-day fasting as well as intermittent fasting were both effective in reducing insulin resistance which in turn increases the body’s insulin sensitivity resulting to a more efficient distribution of glucose to the cells.
Benefit #2 – Fasting Fights Inflammation
A study on 50 healthy individuals proved that intermittent fasting for a month decreased inflammatory marker levels significantly. Yet another study showed that the same effect is achieved when participants fasted for 12 hours per day within a period of one month. This means that fasting may help in the treatment of inflammatory diseases like multiple sclerosis.
Benefit #3 – Fasting May Improve Cardiovascular Health
Heart disease is one of the most common causes of death worldwide, according to NCBI. In fact, it accounts for 31.5% of deaths all over the world. One of the ways to reduce the risks of heart disease is lifestyle change coupled with healthy diet.
Research showed that integrating intermittent fasting into one’s daily routine can prove beneficial to having a healthier cardiovascular system. The research involved 110 obese adults who were medically supervised while fasting for 3 weeks, and results showed that there was a significant decrease in their blood triglycerides, blood pressure, LDL cholesterol and total cholesterol count.
Benefit #4 – Calorie Intake Limitation while Fasting Boosts Metabolism and Weight Loss
According to research, short-term fasting can boost a person’s metabolism by increasing the norepinephrine levels, hence enhancing weight loss. These results also coincided with another study that proved that fasting for a whole day could decrease body fat within 12-24 weeks.
Benefit #5 – Fasting Could Extend Longevity
A number of animal studies showed promising results in the positive effects of fasting in extending lifespan and delaying aging. One study proved that rats lived 83% longer when they fasted every other day. While these studiesare still limited to animals, the results are potentially beneficial for human beings as well.
Benefit #6 – 5:2 Intermittent Fasting May Prevent Cancer and Increase the Success of Chemotherapy
A study conducted by Dr. Valter Longo, a gerontology professor and biochemist at the University of Southern California, showed that caloric restriction in mice and rats extend their lifespan by 40% and significantly reduced incidence of cancer. The published study also concurred that fasting and calorie restriction can play a major role in chemotherapy success and protection of cells against cancer.
Benefit #7 – Intermittent Fasting can Increase the Production of HGH
The human growth hormone or HGH is primarily involved in metabolism, growth, muscle strength and weight loss. Different studies prove that fasting could increase HGH levels and help regulate an individual’s blood sugar levels.
Could 5:2 intermittent fasting really work for you or is it just too good to be true?
There are many studies, research and reviews that prove 5:2 fast diet works and there are many health benefits associated with it. After all, fasting has been done so much throughout human history and is still being prescribed by religions and cultures. Plato, Hippocrates and even Mark Twain championed fasting as a major way to improve mental and physical efficiency.
Consider the logic behind intermittent fasting:
- Fasting burns fats. It is reasonable; after all, if your calorie intake is limited, your body will resort to its fat reserves for fuel after using up the glycogen stored in your liver.
- Fasting feeds the brain. Skipping meals can help in protecting brains from Alzheimer’s disease and Parkinsons, according to Mark Mattson, the chief of the National Institute of Aging Laboratory of Neurosciences in Baltimore. He hypothesized that in ancient days, humans as hunter-gatherers developed their keen sense of focus when in dire need of food.
- Fasting regenerates the immune system. A couple of years ago, headlines screamed about a study conducted by Dr. Valter Longo and his team at the USC that showed how intermittent fasting could reboot the entire immune system. The scientists conducted the study on cancer patients who fasted for 3-5 days, showing positive results in lowering white blood cell counts as well as boosting the production of fresh white blood cells that are important in optimal immune function.
Case Studies
This diet has numerous personal cases, where people found themselves looking for a different solution to years of chronic diet failure. Most began with the intent to lose weight or reduce medication:
- Grace Back at Women’s Health found that she had improved mental clarity, especially when it came to the quality of her meals.
- Dave Wentworth lost 50 lbs on the 5:2 Diet.
- Imogen lost 33 lbs in 7 months while still eating burgers and dumplings on the 5:2 Diet.
“It’s a simple way to get basically a 20 percent reduction in total calories overall” – Dave Wentworth
7 Myths about the 5:2 Fast Diet
We slightly touched the science-backed benefits of fasting, and the benefits are too significant to ignore. But there are common 5:2 fast diet misconceptions and myths that we have to address before we jump into the nitty-gritty facts about this phenomenal diet.
Myth #1: Fasting Means Starvation
Starvation kills. That’s a fact. Starvation is never a good thing as it happens when your body runs out of fuel and it starts cannibalizing muscle and organs to use as an energy source.
Our bodies are made to survive periods of hunger, which is why when we eat, we store fat which is for long-term storage in the body. When we go through periodic fasting, the body taps into its energy reserves a.k.a body fat.
Fasting is a choice; you are conscious when you make it. You decide when to start fasting and when to end it. In other words, you have total control as to when to feed.
Starvation is the total opposite. People who are starving do not have control when they will eat next to end their starvation. It is not a conscious choice. Hence, fasting and starvation and two different things.
Myth #2: Fasting Will Slow Down the Metabolism
It is a scientific fact that short-term fasting can increase an individual’s metabolic rate because the brain releases higher levels of norepinephrine during fasting periods. This means that you will burn more calories when you are fasting. Your adrenaline will go up, which will result to elevated metabolic rates.
A study shows that 48 hours of fasting can pull your metabolic rate by up to 3.6%. Instead of shutting down your metabolism, your body boosts it so that you will have more energy to get up and find more food.
Myth #3: You Will Lose Muscle Mass When You Fast
Fasting promotes the release of HGH or human growth hormones, which is vital in muscle development. If you combine fasting with resistance training, you can actually benefit from increased muscle mass.
Keep in mind that the body has two energy sources—sugar and fat. This means that your body will only use either of those energy sources.
Your muscles are made of protein, and are not tapped into by the body to fuel it when you go fasting, primarily because it will have to expend more energy to process the muscle enzymes for energy.
Myth #4: You Can Eat As Much As You Want During Feast Days
Another common misconception associated with the 5:2 fast diet, and is one of the pitfalls for those who struggle to make intermittent fasting work. “Feast days” are not “cheat days”. Just because you ate a lot less on those 2 fasting days does not mean you can go all out and stuff your face on those 5 feast days. You cannot and will never lose weight if you exceed the caloric deficit on those 2 days.
It will not matter how long you fasted if you eat more than your daily calorie requirements in those 5 days. To avoid overeating, it is recommended that you monitor your calorie consumption.
You have decided to go on this diet and should strive to eat healthily. Stay away from processed foods and stick to a nutritious, balanced diet.
Myth #5: You Will Crave More and Be Hungry All the Time
Just like a lot of people, you may worry about getting hungry a lot while on the 5:2 fast diet. If you just think about it, not being able to eat for up to 20 hours in a day is a scary thought. Yes, your body will have to go through an adjustment period at the onset of your intermittent fasting, and you will feel hunger pangs that will make you doubt if it’s a good idea at all.
But as you adjust and your body starts to get used to its new eating pattern, it will also change its operation. You will feel hungry less often, and you will crave for your favorite foods less as well.
The 5:2 fast diet will become easier especially if you don’t drastically change your eating patterns right off the bat. Ease into it by starting a 14-hour fast each day for the first couple of weeks. As you become more comfortable, kick it up a notch to 16 hours, then 18 hours if you can swing it.
Myth #6: You Will Be Malnourished
Fasting means caloric deficit, but it does not mean malnourishment. You only have to fast for not more than 20 hours in a day, and if you split your fasting days, you will replenish your nourishment discrepancy right the next day.
Keep in mind, however, that in a fasted state our kidneys release the excess water it holds on to, and some micronutrients will go with the urine. So it is highly recommended to take supplements with magnesium, sodium and potassium. But you will not be malnourished despite of this minimal loss.
Myth #7: It is Just another Fad Diet
First off, intermittent fasting is not a “diet” because you are not being restricted to eat certain food types. You can still eat the food you love as long as you adhere to the required caloric deficit during the 2 fasting days.
Intermittent fasting is just a guide on when to eat and when to not eat. It does not promise amazing body transformations, instead, it is a sustainable eating pattern change that is scientifically proven to provide a number of health benefits.
Can Diabetes be Reversed by Fasting?
It is a scientifically proven fact that fasting can reverse Type 2 diabetes, and this fact was discovered almost 100 years ago by Dr. Elliot Joslin, one of the most popular diabetes experts in the world.
A recent study also shows that intermittent fasting can prompt the pancreas to regenerate and become more efficient in regulating blood sugar levels, and in the process reverse diabetes.
Can diabetics do the 5:2 fast diet?
A study led by UniSA Ph.D. student Sharayah Carter and published in the Journal of the American Association showed that intermittent fasting may just be the best solution for diabetics who are unable to follow a strict daily diet regimen.
The year-long clinical trial was conducted on 137 type 2 diabetes patients. Half of them followed the 5:2 fast diet while the others followed a restricted diet wherein they consumed 1200-1500 calories daily.
The results showed that those on the 5:2 intermittent diet who ate normally for 5 days and only consumed 500 calories for each of the 2 feast days presented significant weight loss and improved blood sugar levels.
Is the 5:2 Fast Diet Safe for You?
While most people can benefit from intermittent fasting via the 5:2 fast diet method, there are people who should avoid it. It is not recommended for pregnant women, children, nursing mothers, teenagers and people who have a history of eating disorders.
Children under 18 should not fast since their bodies require nutrients to continue growing.
Those with diabetes (Type 1 and Type 2) as well as people with medical conditions should consult with their specialist first before pushing through with their plan to go on a 5:2 Diet.
As with any lifestyle change involving food and nutrition, it is best to check first with your doctor so as to receive expert advice whether it is good for you or not.
Summary – The 5:2 Diet is safe for some and not for others. Check first with your doctor.
Can you lose 1 pound per day?
Losing a pound a day can be a safe goal if you are obese and consuming high amounts of calories on a daily basis. For example, if you regularly consume 6000 calories a day, restricting your food intake and dropping your consumption to 2,500 calories would lead to losing 1 pound per day.
For most people, losing 1 pound per day is too aggressive and possibly dangerous. For any weight loss, a large portion of the loss will be fluids. It takes a deficit of 3,500 calories to lose a pound.
Although most adults burn up about 1,600 to 3,000 calories each day, they would have to eat a near starvation diet to lose a pound each day. That would leave the average person nutritionally deficient and may lead to gallstones.
The American Obesity Association and The National Heart, Lung, and Blood Institute say a healthier, more realistic weight-loss goal is about two pounds a week.
How much weight can you expect to lose while on the 5:2 intermittent fasting diet?
People following the 5:2 diet can realistically expect to lose about one or two pounds a week. People who do regular exercise along with following the diet can expect to consistently lose two pounds a week.
While you can maintain your normal eating habit 5 days a week, drinking lots of water and eliminating alcohol and junk food will make it easier for you to attain your weight-loss goals.
A recent study has shown the average person on Dr. Mosley’s intermittent fasting diet tend to lose about 11 pounds in 12 weeks.
Can People Exercise On The Fasting Days
While it is possible for people to exercise on fasting days, it is recommended that the intensity and duration of the exercise be keep to a moderate level. This is particularly important when people first begin the regimen.
Some people find their energy level to be lower on fasting days and intense exercise can sometimes lead to lightheadedness. To prevent this, keeping exercise to a minimum on fast days is recommended.
Summary – Keep exercise intensity low on fasting days.
What to Eat On the 5:2 Fast Diet
During the 5 “feast days”, you can eat anything you want, however, there’s no point wasting all of your effort during your fast days by stuffing your mouth with unhealthy food such as pizza, burger or ice cream during these 5 days.
You already decided to lose weight and follow a healthier lifestyle, so why not completely turn things around and start eating healthy foods all week?
As you go along your 5:2 fast diet journey, you will find yourself craving for junk food less, but it is still important to remind yourself to stay away from processed food. Gravitate towards lighter options such as tuna, chicken, vegetables, and fruit. Stay away from sugary foods and starchy stuff. Eat more nuts, berries and natural cheese.
During fasting days, keep hunger at bay by eating vegetables and small portions of fish or lean meat. As long as you stay within your 500 calories for the day, you can eat as preferred.
Again, stay away from sugary foods, pasta, white bread or rice. If you crave for something sweet, grab some berries or honeyed nuts.
You can drink a lot of water, because water has zero calories. Steer clear of artificially sweetened drinks to avoid spiking your insulin levels. Calories from drinks are counted in your calorie allowance, so check that milk label.
Summary – You can eat anything you want on fasting days as long as the total calorie count for the day is less than 500. Eating more fruits and veggies will keep you full longer.
What 200 calories looks like in different foods?
While this diet doesn’t come with a set meal plan, not all calories are equal. For instance, you could eat 10 ounces of grapes or about 5 mini pieces of chocolate for 200 calories. 20 ounces of honeydew melon is comparable to about half a blueberry muffin.
You will be able to eat much larger portions of vegetables and fruit than sweets, but nothing is forbidden on non-fasting days.
How many meals and snacks should I have on a 500 calorie day?
You can choose how you want to distribute your calories and even choose what time of day to do it. You may opt for a 500 calorie meal or two or 3 snacks throughout the day. There is no set way of getting your calories as long as you try to meet the caloric goal with healthy foods.
What days of the week are best for the 500 calorie days?
These can be the days that are best for you. However, fasting days should be non-consecutive to allow for optimal hormone balance. There may also be a mental component of knowing that you will not be deprived of food for long if you have a couple days between fasting.
You may want to begin your week with a fast day on Monday and again on Thursday, leaving the weekend to allow for a more flexible menu.
Can you fast more than 2 days a week?
Jason Fung has presented data that shows you can fast for more than 2 days a week, and some people have done it longer, but after about 5 consecutive fasting days you may be at risk for the re-feed syndrome. This is a shift in electrolytes, which can lead to other health complications.
With careful considerations, fasting can be done for longer periods of time.
Summary – Stick to the plan and follow your doctor’s guidance on fasting.
5:2 Diet Recipes- Quick, Easy Fasting Day Meals
The best thing about the 5:2 diet is being able to eat what you want, yet, you don’t want to waste a good opportunity to lose weight by stuffing your face with fatty and unhealthy foods. The key is in eating a rounded and well balanced diet, partnered with a good exercise regimen.
Allow yourself an occasional sweet treat so you won’t have cravings that will make you fall off the wagon.
In other words, being in a 5:2 diet should be about celebration of food, and not about denial. Here are some great breakfast and dinner recipe ideas that can be filling, nutritious and delicious.
Breakfast
Low Sugar Coconut Granola—106 Calories
Most granolas you find in shops may seem healthy, but they can have alarmingly high sugar content. This simple recipe is low sugar and made with coconut flakes, coconut oil, nuts, mixed fruits and seeds.
Garlic Mushrooms on Toast—240 Calories
Garlic and mushrooms marry well when topped on a toast. It is flavorful and nutritious. You just need crushed garlic cloves, 50g of unsalted butter, and 500 g of mixed Portobello, chestnut and oyster mushrooms. Just fry the mushrooms in garlic and butter for half a minute, add a few sprigs of thyme, cream and parsley, and top it on slices of toasted sourdough bread.
Quinoa Crepes – 320 Calories
Quinoa is a superfood that’s packed with protein and fiber. You can fried eggs, meat, avocado and more to make this a satiating breakfast option.
Waffles and Yogurt – 414 Calories
You can enjoy the decadence of a meal typically reserved for weekend brunches. Drizzle honey on top and enjoy every guilt-free bite.
Breakfast Bento Box – 454 Calories
If you’re in a rush, this box is packed with protein, sweetness and crunchy textures for you to enjoy on the go.
Lunch
Spiced spinach and potato cakes with poached eggs and stir-fried kale
– 444 Calories
Spice up your potato-spinach cake and top it with a runny poached egg for a protein-rich zero meat lunch. Just boil the potatoes and mash it, then add onions, spinach, salt and pepper. Form it into cakes and fry. Poach the egg and put it on top and you have for yourself a quick, easy and nutritious lunch.
Pancetta and Pan-fried Scallops with Bean Spaghetti—300 Calories
Cut the beans into spaghetti-like strips and blanch them for 2 minutes until tender. Place in ice so it won’t overcook. Fry the pancetta for 5 minutes or until crispy. Fry the scallops for 30 seconds on each side on the pancetta fat. Toss the bean spaghetti with olive oil and lemon zest, add the pancetta and season the whole thing before topping it off with the pan fried scallops.
Prawn, Smoked Salmon, Potato and Dill Fishcakes—94 Calories
Boil the potatoes and mash them. Mix the prawns, smoked salmon, dill and spring onions. Season well and add a bit of flour to hold everything together. Shape into 10 flat cakes and dust with flour before frying in olive oil for 3 minutes per side. Serve with a green salad.
Roasted Asparagus and Fennel Salad —242 Calories
Use 4 spears of large asparagus, an orange, a thinly sliced fennel bulb and a handful of bitter leaves. Sear the asparagus for 4 minutes on a hot griddle and slice them in half. Place the other ingredients in a bowl and toss with a lemony buttermilk dressing made of half a teaspoon maple syrup, half a lemon juice and 140 ml cultured buttermilk. Season the salad with salt and pepper.
Southwestern Veggie Hummus Wraps – 100 Calories
You’ll be able to get large servings of raw vegetables. Plus, each bite is loaded with tex-mex flavors.
Grilled Pesto Turkey Burgers – 506 Calories
It’s always healthier to prepare meat on the grill. Enjoy the burst of flavor that the pesto adds to this classic burger favorite.
Swiss Chard Wraps with Chicken and Sweet Potato – 499 Calories
Absorb all of the nutrients swiss chard provides while you eat the hearty-flavored combination of chicken and sweet potato.
Dinner
Smoked Salmon and Avocado—140 calories per serving
This recipe is very simple and rich in omega 3 oils as well as protein. This can be an excellent choice even for breakfast or lunch. Simply slice the avocado thinly and fan them out on a plate. Place the smoked salmon on top of it and squeeze half a lemon and lightly dust with black pepper.
Porridge with Apple and Cinnamon—205 Calories
Porridge may sound boring and bland, but when you grate an apple to it and sprinkle it with cinnamon, it will become a fantastic dinner for a 5:2 diet fasting day.
Spinach, Feta, and Sun-Dried Tomato Omelet Recipe—276 Calories
Just below 300 calories, this recipe is filling and flavorful.
Hawaiian Barbeque Chicken Wraps – 310 Calories
Barbeque Chicken is a classic staple for most households around the summertime. Take this classic dish, fold it into a wrap with vegetables and delight in a different twist on the standard chicken sandwich.
Curried Cauliflower Steaks with Rice & Tzatziki – 410 Calories
Expand your cooking repertoire with this sophisticated blend of flavors for a low-calorie dinner.
What to do if your weight loss on the 5:2 Diet plateaus
With all of these options, it’ll be hard to feel unsatisfied on the days with fewer calories. If there’s enough fiber and flavor in the meal, you can enjoy it for under 500 calories.
Plus, don’t be afraid to consume a few snacks that are low in calories. Apples, almonds and popcorn are great snacks that can hold you over in the meantime. As you stick to this diet, the benefits will pay off in the long run.
When you’re working to lose weight, it’s not uncommon to plateau. If you find yourself plateauing on the 5:2 diet, there are seven specific ways you can move out of that rut.
1. Don’t diet for two days in a row.
Yes, you’re supposed to pick two days that are dedicated to the 500 calorie limit. However, you shouldn’t do this part two days in a row because you’ll easily wear yourself out. Food is fuel for your body.
You need energy. If you’re depleted of energy for an extended period of time, this will negatively impact your ability to work, exercise and do more within those two days. If you choose to decrease your caloric intake on Monday, wait until Wednesday or Thursday to do it again.
2. Don’t fast.
Yes, you’re supposed to decrease your intake on the two days. However, you’re not supposed to starve. There are tons of different foods you can consume to add up to 500 calories. You can consume many energizing and nutritious fruits, vegetables, nuts and grains during the two-day decrease.
When you choose to fast on a consistent basis, your body will think that you’re trying to starve it. As a result, it’s going to hold on to the fat to gain energy. In the long run, the fasting efforts will completely derail your ability to effectively drop the weight.
3. Don’t implement week-long cheat days.
You can eat what you want for five days. However, don’t turn those days into cheat days. It’s not time to eat fast food for two out of the three meals. Furthermore, this isn’t the opportunity to binge-eat pizza, fries and cake. You still need to make sure that you’re putting the right fuel into your body.
If you want a cookie on one of the five days, enjoy it. If you’d like to enjoy a glass of wine at dinner time, you can do so without feeling guilty. Just remember temperance during the journey.
4. Don’t eliminate food groups.
Always include the food groups. Unless you’re allergic to a specific food, make sure each day includes balance. Even on the two days with 500 calories, you’ll want to make sure you consume a balance of protein, fruit, grains and more.
If you’re doing a green smoothie for breakfast, enjoy a whole-grain piece of toast with scrambled eggs.
5. Do it in increments.
When you’ve decided to do intermittent fasting, realize that this isn’t a long-term solution. Yes, it can help you achieve some significant results. However, you don’t want your body to get used to starvation mode.
If you find that your weight loss is beginning to plateau, it might be a sign that you need to get off of the diet for a week or two and restart it again. Sometimes, a break is necessary for a reset.
6. Talk to a doctor.
Though it can be inconvenient, it’s such a wise move to visit the doctor for approval. Schedule an appointment to see your primary care physician. Explain your concerns and weight loss goals. Review any medications you might be taking. Be thorough about what your personal setbacks have been in the past.
Your primary care physician will be able to give you more insight on what you should do. If they don’t recommend the 5:2 diet, they’ll be able to give you insight regarding why.
7. Consider the side effects.
Sometimes, a person might plateau because of the other factors like side effects. Some common side effects that are associated with the 5:2 diet include difficulty sleeping, constipation or irritability.
Instead of eliminating the diet altogether, consider how you can combat the side effects. If you’re struggling with falling asleep, it might be a wise idea to take some melatonin or stop drinking caffeinated beverages once the morning is over. If you’re struggling with constipation, it might be wise to incorporate more fiber and water into your diet.
7 Ways to Overcome Hunger or Feeling Unwell During Fast Days
- Drink plenty of water.
- Drink black tea or coffee. The caffeine can help stave off hunger and give you an energy boost.
- Distract yourself with an activity like household chores instead of eating.
- Go for a walk. Adding exercise to your fasting routine is beneficial.
- Work on work-related tasks such as reports or answering emails.
- Add a new hobby like painting or knitting to keep your mind busy.
- Take electrolyte supplements such as magnesium and potassium to help with any unwell feelings.
Final Thoughts
The 5:2 Diet is a popular eating pattern modification that anyone whose goal is to lose weight and be healthier can choose. The basics are pretty straightforward—you eat like you normally do 5 days of the week, and restrict your caloric intake to only 500-600 per day during the 2 fasting days.
It is easy, realistic and sustainable. You don’t have to count calories during those 5 days. You don’t have to stop eating a particular food group, in fact, you can still eat your favorite foods as long as you don’t overdo it.
Because of the caloric deficit during the fasting days, your body will be triggered to burn more fat which is vital in weight loss. For people who are looking to increase their muscle mass, intermittent fasting can work well when combined with muscle training because the HGH levels of your body is elevated during fasting.
Dr. Mosley explains that the 5:2 diet is a great way to slowly and realistically lose weight, more importantly because it also offers health benefits such as improved brain function, regulated blood sugar levels and efficient metabolism.
