A 5 to 2 diet is a type of intermittent fasting that involves a specific pattern of fasting. It is known as the fast diet that is very popular among the people who want to cut their fat and want to get the desired shape. This fasting was popularized by British journalist Michael Mosley. This is termed as a 5 to 2 diet due to the fasting pattern. It is a very effective diet program that can prevent 500–600 calories on fasting days. If you want to lose weight using this fasting program, then reading this post until the end can help you to adopt the routine. Let’s start!
What Does 5:2 Diet Program Mean?
The 5:2 diet is a way to manage calories that involve regularly eating five days of the week, where you need to avoid calorie intake for two days. Though it is a type of intermittent fasting yet, the term fasting does not explain its true nature. A core fasting involves complete fasting and not eating anything for a set amount of time.
Contrarily, 5:2 diets aimed at cutting caloric intake on fasting days by up to 75%. You need to take just one-quarter of the regular food intake. For instance, if 2000 calories are your daily diet, then you have to take only 500 calories on dieting dates. Importantly, you don’t need to fast for consecutive days on a 5 to 2 diet. It is crucial to give your body the required calorie intake.
Why Is It Popular?
People taking this diet program typically space out their fasting days. They take reduced calories on the gap of the three days such as Monday and Thursday or Wednesday and Saturday. The best part of the diet is its flexibility. It does not restrict you severely from taking food, but you just need to adopt a caloric restriction on 2 days of the week. People undertaking 5 to 2 diet procedures feel more satisfied with their routine and lose weight at the same time. Above all, you will not feel missing on a diet all the time.
Some people take dieting very seriously and compromises their health. However, dieting can be a fin with the 5 to 2 plan. You can lose your weight by reducing your meal and not completely giving up on your diet.
Things You Need To Consider When Starting 5 to 2 Diet
If you are going to start a 5:2 diet, you need to keep a few important points in your mind. You should take a healthy diet so that your body can thrive during the process. If you are cutting calories 2 days a week and taking high calorie, sugary, or processed food in the remaining five days, then you may not be able to reap its benefits to the fullest. Eat healthily but avoid high-fat food items to get the desired results.
What are the benefits?
By adopting the 5 to 2 diet program, you can reap the below-given advantages:
The first and foremost objective of this diet program is to lose weight. This diet program is also known as a caloric deficit, wherein you need to consume fewer calories than you burn. It is a straightforward way to lose weight when followed strictly. The Annual Review of Nutrition noted in an animal study that a similar intermittent fasting diet helped in reducing fat tissue and fat-storing cells. Besides, you can also improve your metabolic health.
Reducing the Risk of Type 2 Diabetes
The other benefit of the 5 to 2 diet is the prevention of type 2 diabetes. Research from 2014 suggests this intermittent fasting can reduce insulin levels. Besides, it also reduces insulin resistance in adults who were overweight or obese.
How To Eat On Fasting Days When In 5 To 2 Diet Program?
There is no specific rule to eat on the dieting days. The different bodies act differently in fasting. Therefore, you can decide your meal as per your convenience. However, the principle of a 5 to 2 diet suggests that you should take only 25% of your daily mean on the fasting days. Some people start their day with a light breakfast. However, a small breakfast can trigger hunger in some people throughout the day. Such people need to take their first meal of the day a little late. Below is a suggested eating routine on the fasting days. However, you can make the required changes as per your own body:
- Take three small means in your day for breakfast, lunch, and dinner.
- You should take lunch and dinner a little earlier.
- Reduce your daily calories by up to 75%.
- Take a single meal at dinner or breakfast.
Food You Can Include In the Diet Program
If you are not taking the right food items during the 5 to 2 diet, you may not get the proper results. You can include the below-given food during the program:
Vegetables and Fiber
When following the diet program, eating more vegetables and avoiding processed food can help. Try to include vegetables with fewer calories and more fiber content. Besides, eat dark leafy greens and salads in the diet as it can make you feel fuller when avoiding extra calories.
Food items rich in protein content can help you to stay full and avoid extra calories. You should take the lean source of protein and avoid food that gives fat along with the protein. You can eat white fish, lean animal cuts, beans, peas, eggs, and lentils. Furthermore, avoid frying these food items and eat them boiled or roasted.
Dark berries are also a good option for you in a 5 to 2 diet that can fulfill your food cravings without adding many calories. You can have blueberries and blackberries to get the required energy in a limited calorie count.
Other Foods You May Include
- Soups can make you feel more satisfied and keep hunger at bay.
- Water can help you to stretch the gaps between the two meals of the day and keep you from appetite.
- In the fasting hours, you can take plain and unsweetened tea or coffee. However, some people get hungry due to a stimulated digestive system after having a cup of coffee. You can also consider having herbal tea as it can also help in burning extra calories from your body.
Foods to avoid
Knowing what to eat is not sufficient alone until you don’t know what to avoid during the 5 to 2 diet program. Below is the list of the food items that you should avoid during the 5 to 2 dieting program:
- Don’t eat processed foods as they are high in calories.
- Keep refined carbohydrates, such as bread, pasta, and white rice at bay when following the diet program.
- Avoid food containing excessive fast such as cooking oils, animal fats, and cheese.
Hope you find this beginner’s guide on the 5 to 2 diet intuitive. To get more exciting posts, you can visit our blog section.