Mastering The 5:2 Diet Plan: A Comprehensive Guide

The 5:2 diet is an intermittent fasting regime that involves eating normally for five days and drastically limiting calorie intake to 500-600 calories for the remaining two days. Popularised by British journalist Michael Mosley in his 2013 book, 'The Fast Diet', the 5:2 diet is a simplified plan that can make sticking to a diet easier. While there are no requirements about which foods to eat, it is recommended to focus on lean protein and non-starchy vegetables on fasting days.

What to eat on fasting days

On fasting days, it's important to eat low-calorie, nutrient-dense foods that will help you feel full for longer. Focus on lean protein and non-starchy vegetables.

• Lean protein: beans, peas, lentils, boiled or baked eggs, grilled fish or lean meat
• Vegetables: dark, leafy greens, salads, zucchini noodles, carrots, cauliflower, etc.
• Fruits: dark berries (blackberries, blueberries), bananas, kiwis, strawberries, grapes, etc.
• Dairy: natural yoghurt with berries, low-fat Greek yoghurt
• Soups: vegetable soup, mushroom soup, chicken and vegetable soup, etc.
• Drinks: still or sparkling water, black coffee, herbal tea, etc.

It's best to avoid caloric beverages, carbohydrates (breads, pasta, rice, potatoes, fruits), and fats (butter, oils, nuts, sauces, cheese, etc.) on fasting days.

There is no specific rule for what or when to eat on fasting days. Some people prefer to start the day with a small breakfast, while others find it best to delay their first meal. Generally, people follow either of these two meal patterns:

• Three small meals: breakfast, lunch, and dinner
• Two slightly bigger meals: lunch and dinner

What to eat on non-fasting days

On non-fasting days, you can eat whatever you like, but it's important to stick to the number of calories required to maintain your weight. This is usually around 1600 calories for women and 2000 calories for men.

It's recommended that you eat a varied and healthy diet, including:

• Fruits and vegetables
• Legumes, including beans and lentils
• Low-fat and non-fat dairy products
• Healthy fats, such as extra virgin olive oil, nuts and seeds
• Whole grains, such as oats, buckwheat, barley, quinoa and kernel
• Root vegetables, such as potatoes, sweet potatoes and beetroot

You should also be mindful not to overeat on non-fasting days, as this could hinder your weight loss.

Pros and cons of the 5:2 diet

The 5:2 diet is a popular form of intermittent fasting that involves eating regularly for five days and restricting calories to 500-600 per day for two days. Here are some pros and cons of the 5:2 diet:

Pros

• It's easy to follow: The 5:2 diet is a simplified plan as you don't have to count calories every day.
• It's customisable: You can decide which days you fast and what foods you eat.
• It offers other health benefits: Intermittent fasting may enhance brain function, lower inflammation and joint pain, prevent the progression of Type 2 diabetes, and reduce the risk of heart disease.

Cons

• You may overeat on non-fasting days: The hunger from fasting can carry over into the next day, and you may end up consuming too many calories.
• It can lead to nutritional deficiencies: It may be challenging to get all the necessary nutrients, especially healthy fats, on fasting days.
• There's no guide for what to eat: The lack of guidance on what to eat can make it easy to consume less nutritious, inflammation-triggering foods.
• You may not feel great on fasting days: In addition to hunger, people on the 5:2 diet may experience lightheadedness, dizziness, and fatigue.
• It's not for everyone: The 5:2 diet may not be suitable for people who are pregnant or breastfeeding, have disordered eating or are underweight, or have unmanaged diabetes or other chronic health conditions.

How to follow the 5:2 diet

The 5:2 diet is a popular form of intermittent fasting that involves eating regularly for five days and drastically reducing caloric intake for two days.

On the five non-fasting days, you can eat as you normally would, but it's important to stick to your recommended number of calories and eat healthily. This means eating a variety of nutritious foods, including fruits, vegetables, legumes, low-fat and non-fat dairy products, and healthy fats like extra virgin olive oil, nuts, and seeds.

On the two fasting days, women are limited to 500 calories, and men to 600 calories. It's recommended to space out your fasting days with non-fasting days in between, for example, by fasting on Mondays and Thursdays. You can choose to eat two or three small meals or have a combination of meals and snacks.

• Focus on nutrient-dense, low-calorie foods that will make you feel full, such as lean protein and non-starchy vegetables.
• Avoid caloric beverages, carbohydrates, and fats.
• Try to eat about 25% of your normal calorie intake.
• Experiment with meal timing to see what works best for your body.
• Spread out your calories throughout the day.

Some meal ideas for fasting days include:

• Vegetable soup
• Spiced carrot and lentil soup
• Thai prawns with pineapple and green beans
• Baked eggs with spinach and tomato
• Chickpea, tomato, and spinach curry
• Grilled courgette and seafood lasagne
• Mediterranean sardine salad
• One-pan eggs with tomatoes, peppers, and yogurt
• Ricotta, tomato, and spinach frittata
• Mushroom, spinach, and potato pie

Remember, the 5:2 diet may not be suitable for everyone, especially those with certain medical conditions or a history of eating disorders. It's always a good idea to consult a healthcare professional before starting any new diet.

Who should not follow the 5:2 diet

The 5:2 diet is a popular form of intermittent fasting that involves eating regularly for five days and drastically reducing calorie intake for two days. While the diet is generally considered safe for healthy, well-nourished people, it is not suitable for everyone.

The following groups should avoid the 5:2 diet or consult a healthcare professional before starting:

• Pregnant or breastfeeding women.
• People with a history of eating disorders.
• Individuals who experience frequent drops in blood sugar levels.
• Teenagers and children.
• People with type 1 diabetes.
• Individuals who are malnourished, underweight, or have known nutrient deficiencies.
• Those trying to conceive or with fertility issues.

Additionally, anyone with a chronic condition, such as unmanaged diabetes, should consult a doctor before trying the 5:2 diet or any diet that includes fasting.

Frequently asked questions