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In a 5:2 fasting, one has to consume only 500–600 calories on two nonconsecutive days of the week but eat normally on the other days. This is considered to be an easy fasting method for beginners.
The 5:2 method was popularized by British journalist Michael Mosley. This diet is more of a lifestyle because it emphasizes when you should eat rather than which foods you should eat. This diet is easier to follow than a regular calorie-deficit diet.
In this article, we bring you an easy guide on how to follow the 5:2 fasting diet along with potential health benefits.
How to Follow the 5:2 Fasting for Weight Loss?
People on a 5:2 diet usually follow any of the two meal patterns mentioned below:
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- Three small meals: Breakfast, lunch, and dinner.
- Two bigger meals: Only lunch and dinner.
It is recommended to focus on nutritious high-protein foods that are not calorie dense. You can modify the recipes and preparation techniques of your regular foods to reduce the calorific value during 5:2 intermittent fasting.
You can try low-carb vegetables and other similar foods, including:
- Multiple portions of vegetables
- Plain yogurt with berries
- Boiled eggs
- Grilled fish or any other lean meat
- Cauliflower recipes
- Soups made with miso, tomato, cauliflower, or vegetable)
- Black coffee
- Tea without sugar
- Still or sparkling water
- Low-carb fruits
Try preparing your dishes without the excess use of oils and fats to keep the calories low. Baked and boiled recipes are usually considered the best for this diet.
Is 5:2 Fasting Effective for Weight Loss?
Intermittent fasting of any kind increases the release of the fat-burning hormone norepinephrine (also known as noradrenaline). Several studies have shown that short-term fasts speed up the fat-loss process and boost the metabolic rate.
Some research studies have shown that restrictive diets such as 5:2 fasting can delay the growth of tumors and cancers. Some studies suggest that this form of fasting can help decrease cholesterol and triglyceride levels in humans.
Risk Factors of 5:2 Fasting
Although research suggests that fasting is effective for weight loss, some people should avoid 5:2 fasting due to physiological factors, including:
- Individuals with a history of eating disorders.
- People with the risk of hypoglycemia
- Pregnant women, lactating women, teenagers, children, and individuals with type 1 diabetes.
- Individuals who are malnourished, underweight, or have deficiencies.
- Women with fertility issues.
Not only is 5:2 fasting effective for weight loss, but it can also help boost your metabolism and increase your appetite. Plan your meals well for the fasting days and consider including low-carb, freshly sourced, and whole foods for optimal results.
Other types of intermittent fasting include the 16:8 method and the 24-hour method. If you have any medical issues, consult your doctor before embarking on a fasting routine.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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