Dante Carrillo
The 5:2 diet, also known as the Fast Diet, is a form of intermittent fasting that involves eating regularly for five days a week and restricting calorie intake to 500-600 calories for the remaining two days. This diet has been associated with weight loss and improved health, including lower risks of developing Type 2 diabetes and certain cancers. Intermittent fasting is not always safe, and it is important to consult a doctor or dietitian before starting this or any other diet plan.
| Characteristics | Values |
|---|---|
| Number of Fasting Days | 1-2 days a week |
| Calorie Intake on Fasting Days | 500-600 calories |
| Calorie Intake on Non-Fasting Days | Standard amount of healthy food |
| Fasting Window | 12-16 hours |
| Eating Window | 8 hours |
| Frequency | Once a week |
What You'll Learn
Fasting for 12 hours a day
The 12-hour fast is a type of intermittent fasting, which involves periods of entirely or partially abstaining from eating. Intermittent fasting is about when you eat, not what you eat. It is based on a set schedule and does not follow random times.
The rules for this diet are simple. A person needs to decide on and stick to a 12-hour fasting window every day. For example, a person could choose to fast between 7 pm and 7 am. They would need to finish their evening meal before 7 pm and wait until 7 am to eat breakfast. This way, they would be asleep for much of the fasting period.
Who is it for?
This type of intermittent fasting plan may be a suitable option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
According to some researchers, fasting for 12 to 14 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream and should encourage weight loss.
Regular breaks between eating give our bodies time to carry out valuable 'housekeeping'. After a meal, the body absorbs the glucose from carbohydrates in food for energy, and either uses it immediately or stores it for later. In a 'fasted' state, which typically starts 10-12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as 'metabolic switching' and is a reason why fasting can lead to weight loss.
Recent research from the American Heart Association (AHA) has suggested a link between intermittent fasting and cardiovascular disease. A 2024 study involving over 20,000 adults from across the United States found that people who restricted their eating to an 8-hour eating schedule had a 91% higher risk of death from cardiovascular disease. However, it is important to note that this study was observational, so it does not show cause and effect, only a link between two factors.
Fasting might not be a good idea for certain groups or people with some health problems. For example, it is not recommended for those who are still growing (children, teens, and young adults who haven’t finished developing), have heart, kidney, or liver disease, have a history of an eating disorder or disordered eating, are pregnant or breastfeeding, have low blood pressure, or take medications such as blood thinners, diuretics, or blood pressure medications.
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Fasting for 16 hours a day
How to do it
The easiest way to follow the 16:8 diet is to choose a 16-hour fasting window that includes the time spent sleeping. For example, a person could choose to fast between 7 pm and 11 am, sleeping for much of the time in between. It is also advisable to avoid food for 2-3 hours before bed.
What to eat
There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. However, it is beneficial to focus on eating nutritious foods and limiting or avoiding junk food. A balanced diet should include:
- Fruits and vegetables
- Whole grains
- Lean protein sources
- Healthy fats
Benefits
The 16:8 intermittent fasting plan may help with weight loss and fat loss, as well as the prevention of type 2 diabetes and other obesity-associated conditions. Research has also shown that it may increase life span and promote a higher quality of life.
Side effects and risks
The 16:8 intermittent fasting plan has some associated risks and side effects. Potential side effects and risks may include:
- Feeling unwell and experiencing headaches, lethargy, crankiness, and constipation
- Excessive weight loss in older adults
- Overeating or eating unhealthy foods during the 8-hour eating window due to excessive hunger
- Harm to individuals living with certain health conditions or taking certain medications
Who should avoid it
The 16:8 intermittent fasting plan is unsuitable for those who are pregnant, breastfeeding, or trying to conceive. It should also be avoided by individuals with a history of disordered eating, and those with type 1 diabetes.
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Fasting for 2 days a week
Intermittent fasting is an eating plan that alternates between fasting and eating on a regular schedule. Typically, this involves eating normally for five days a week and fasting for two non-consecutive days. On fasting days, one meal is consumed, with men and women limiting their calorie intake to 600 and 500, respectively.
This fasting method is also known as the 5:2 diet, Eat-Stop-Eat diet, or Fast diet. It is based on the concept of "metabolic switching," where the body exhausts its sugar stores and starts burning fat for energy. This can lead to improved weight management, better cardiovascular health, and other potential health benefits.
It is important to note that fasting for extended periods may be dangerous and is not suitable for everyone. Before starting any fasting regimen, it is essential to consult with a healthcare professional to ensure it is safe for your individual circumstances.
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Alternate-day fasting
The most common version of this diet is "The Every Other Day Diet" by Dr Krista Varady, who has conducted most of the studies on alternate-day fasting. On fasting days, you are allowed to drink as many calorie-free beverages as you like, and you can eat about 500 calories, or 20–25% of your energy requirements. Most people find it best to eat one "big" meal late in the day, while others prefer to eat early or split their food into 2–3 meals. It's best to focus on nutritious, high-protein foods and low-calorie vegetables, such as grilled fish or lean meat with vegetables, soup and a piece of fruit, or a generous salad with lean meat.
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A weekly 24-hour fast
Fasting completely for 24 hours once a week, also known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. This usually means fasting from breakfast to breakfast or lunch to lunch. During the fasting period, you can drink water, tea, and other calorie-free drinks. On non-fasting days, you should return to your regular eating patterns.
Benefits of a 24-hour fast
A 24-hour fast once a week has many health benefits, including stimulating autophagy and ketosis. Autophagy is an essential recycling process that breaks down old cell components to build new ones. It is often referred to as the "fountain of youth". Ketosis is when the body, having exhausted its sugar stores, starts burning fat. This can lead to weight loss.
A 24-hour fast can also help control hunger. Longer fasts are more effective at controlling hunger than shorter ones because they allow the body to access fat storage, meaning you are less focused on your next meal.
Challenges of a 24-hour fast
A 24-hour fast can be challenging and may cause fatigue, headaches, or irritability. To avoid this, it is recommended that you try a 12-hour or 16-hour fast before transitioning to a 24-hour fast.
Tips for a 24-hour fast
- Staying hydrated: Drink lots of water and calorie-free drinks throughout the day.
- Avoiding thinking about food: Plan plenty of distractions on fasting days, such as catching up on paperwork or going to see a movie.
- Resting and relaxing: Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
- Making every calorie count: If your chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fibre, and healthy fats.
- Eating high-volume foods: Select filling yet low-calorie foods, such as popcorn, raw vegetables, and fruits with high water content.
- Increasing the taste without the calories: Season meals generously with garlic, herbs, spices, or vinegar.
Who shouldn't try a 24-hour fast?
A 24-hour fast is not suitable for everyone. You should not attempt this type of fast if you are:
- Under 18 years old
- Pregnant or breastfeeding
- Living with type 1 diabetes and taking insulin
- Living with an eating disorder
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Frequently asked questions
The 5:2 diet is a form of intermittent fasting that involves eating regularly for five days a week and restricting calorie intake to 500-600 calories for the remaining two days.
During the fasting period, you should stick to water and zero-calorie beverages such as black coffee and tea.
Studies suggest that the 5:2 diet is as effective at promoting weight loss as a calorie-controlled diet. However, the success of the diet may depend on your ability to maintain this style of eating in the long term.
