If you’ve stumble upon this page then you might search for an effective weight loss plan and, very likely, have already read about the 5:2 Diet.
Probably you’ve found out about the 5:2 Diet from news or magazine articles and now are eager to know could it really help you get rid of stubborn body fat and to easily maintain your new lean body.
Well, the 5:2 Diet is a weight loss plan that is based on flexible periods of intermittent fasting. With it, you eat for five days a week and fast (around 24 hours) for two non-consecutive days.
It’s a natural style of eating that imitates the pattern our ancestors ate. It’s what kept them lean and healthy and it’s what we can apply today with the same great results.
Now you probably ask…but if it’s that simple and obvious why didn’t I hear about it before?
And the answer to your question is also obvious.
It turned out that from commercial standpoint fasting is a total disaster! It’s not something you can extract, pack and sell.
For that reason scientific studies on fasting don’t get as much attention and grant dollars as research papers that suggest you can take certain diet pills, eat a specific meals, or buy a new supplement and still lose weight…
Even worse, fasting leads to eating less, that is not a goal of food industry. When you take a break from eating, you don’t consume and buy any food, so food producers lose money.
That’s why you hear that in order to lose weight you must keep eating. After all, that’s why special ways of eating like restrained eating, small meals eating, protein or calorie cycling and others have been actually created.
In reality, not only manipulations with food didn’t help solve our weight problems, but this also led us to the obesity epidemic we are struggling now.
If you’re old enough, you can remember how low-fat diets hit the mainstream in the mid 1980. At that time, many dieticians believed that fat was the main source of weight gain, so food producers tried to make almost every product low fat, even cookies and ice-cream…
Guess what happened? The exactly opposite of what dieticians have been expected. Not only the obesity epidemic didn’t stop, but the number of overweight people dramatically increased during the low-fat craze.
Scientists figured out that from 1985 to 1995, the average calorie consumption in the U.S. increased from 3100 to 3600 calories a day. And, while people actually ate less fat, they began to eat much more carbs, sugar and protein based foods.
Calories eaten from fat decreased but was compensated with calories from other sources, so total calorie intake eventually went up. In other words, people were dieting, but still overeating!!
Unfortunately, this lesson wasn’t learnt by the dieting community and soon another group of nutrients was blamed and banned – carbs. We saw how the new ‘low-carb’ trend started picking up steam in the late 1990s after the release of the Atkins diet.
And again, despite the decrease in carbs intake, total calorie consumption increased during the decade and went from 3600 to 3900 calories a day. As result, Americans’ waistlines got even bigger than before and are still growing today.
So we have now over three decades of confirmation that WHAT you eat or don’t eat is not likely a key to weight loss.
As you can see, the most vital part of a successful fat loss formula is HOW MUCH you eat. This simple ‘secret’ may not look as sexy and catchy as the “eat this and lose weight” TV commercial, but it’s honest and, best of all, the really working solution to permanent weight loss and weight control.
Now you probably think…
”I’ve heard this many times – to lose weight you need to restrict calories for weeks and even months. But I’m really tired of calorie counting and skipping social events, giving up my favorite meals and being hungry all time!”.
Well, what if you’re told that there is a way to “be on a diet” only few days a week and still get the results of an entire week of dieting? Would this change your mind?
The good news is that this method of eating for weight loss already exists and has been used successfully by hundreds of thousands of people all over the world.
It’s called the 5:2 Diet and here’s how it works…
As you know, your weight is determined by the number of days you eat fewer calories than you need to maintain your current weight. When you consume calories that are more than you need or equivalent to what you need to maintain your current weight, weight loss will not occur.
Do you want to lose half a pound of fat this week? If you need 2,000 daily calories to maintain your current weight, you’ll need to eat 1,750 calories less over the course of the week in order to lose half a pound.
Many modern diet plans tell you how to reduce your calorie intake – by giving you rules to follow at each meal, every day. These rules take all the fun out of eating, though, and most people will give up on diets such as these because they are too restrictive.
Counting calories in order to lose weight can be too difficult – and it certainly isn’t any fun. A more realistic plan is to eat less food over the course of an entire week, not one day. By looking at the bigger picture, the guilt of occasionally splurging on burgers and fries is removed.
So, what’s the easiest way to reduce your calorie intake over the course of a week? There is an answer and it is very simple. You’ll wonder why you didn’t think of it yourself…
In fact, the most convenient way to create a calorie deficit is to eat normally for five days a week and only limit your calories the rest of the week. This style of eating, also known as intermittent fasting, was supported by a large body of scietific research and can give you the same (or even better!) weight loss results of constant dieting.
This is literally the only one rule of the 5:2 diet you have to follow. But it’s enough to finally forget about complicated and confusing rules of traditional diets that leave you no chance to prevent rebound weight gain.
If you go to your local magazine rack or diet/fitness section of the bookstore you’ll get dozens if not hundreds of diet and weight loss “rules” to follow.
It would be virtually impossible to follow them all. In fact if you actually tried to combine the weight loss rules in just a few of the more popular diets that have come out recently you’d quickly find out that there is in fact nothing you can eat at all that won’t somehow sabotage your weight loss and destroy you metabolism.
The confusion caused by the weight loss and food industry leaves most of us in a total fog with no idea what to do about losing weight.
Why Other Diets Fail
- Too Complex: Most diets are just too complex and hard to follow with dozens of ‘rules’ they tell you to follow – the more rules a diet gives you the less chance you have to ever succeed
- Rigid: Most diets leave out any options for flexibility to work around the ups and downs life will throw at you
- Unrealistic: Asking you to give up your favorite foods and start eating strange new foods that you’ve never eaten and nobody around you will ever eat.
- One Size Fits All: Most diets give you one standard answer without considering your personal needs. If you do enough reading in diet and fitness media you can no doubt find someone telling you that everything from milk, meat, fish, grains, and even fruit will somehow ruin your ability to lose weight and that you should avoid eating them.
This sort of confusion has to stop for you to truly lose weight and keep it off for good.
In fact, the answer to weight loss is much more freeing and less restrictive than you think. There are less rules than you think and real weight loss doesn’t have to feel like a prison sentence.
Why The 5:2 Diet is Different
- Variety: All foods (including pizza, ice cream and chocolate) can be part of the 5:2 diet.
- Flexibility: You don’t have to rearrange your life to lose weight, this diet will fit into your schedule.
- Practicality: You’ll never have to eat special super foods or crazy cleanses or choke down bizarre food combinations.
- Simplicity: We don’t give you a long list of do’s and don’t’s, instead there are just a few simple principles to guide all of your eating decisions.
- Personalized: Working with your personal tastes and habits is what makes a diet work long term. What are you biggest questions, what do you really want to know, what confuses you, what angers you, what is holding you back from weight loss and what has worked for you.
With the 5:2 diet you can lose weight faster and easier than you ever thought and finally put the diet and weight loss confusion to rest once and for all.
The 5:2 Diet Reviews
“…I lost about 13 pounds…”
The 5:2 diet method of weight loss is very interesting. I’ve been using it for six weeks – enough time to make a few conclusions. For this period I lost about 13 pounds. Of course, for some people this figure can seem too big, and for others it is too small, while I consider this result as a happy medium between the two. But it’s all up to you – if your weight loss seems too slow, then you can always try another diet program. Not every diet will be appropriate for everyone, and that’s important to remember as you research and try new things.
“…This diet is easy to follow…”
After the birth of my baby I tried a lot of diets – some of them were “mono diets” where you can eat only one food – like rice or bananas or eggs and so on. However, this type of diet has some serious issues. Your body does not get all vital nutrients – food becomes boring – and the lost weight will almost always come back quickly.
I have known about the 5:2 diet from Michael Mosley’s video in which he talks how the 5:2 method of intermittent fasting helped him lose 13 lbs over six weeks. His diet looked very simple and promising, so I decided to try it out. From Monday to Friday I eat my normal food without any restrictions at all. On the weekends, as Mosley advises, I eat products with a high amount of protein and low carbs (eggs, meat, vegetables, salads, fish, cottage cheese). It’s not a true fast as you may think of it in the traditional sense. It’s not recommended to consume any products containing caffeine, sweet juices and, of course, sweets.
I’ve been on the 5:2 diet for almost 2 weeks and in the first one I managed to throw off 1.5 pounds. I don’t have much excess weight to lose, so it was a decent outcome.
This diet is easy to follow, because you only have to restrict food for two days a week, and I believe this is reasonable for anyone concerned about their weight. If you eat healthy meals for these five days and not fast food or ready-to-cook food, as I do, then you can surely lose even more weight than I did.
“…It’s no longer, “maybe someday”, it’s “yes, it’s going to happen…”
I keep hearing those words in my head each time I get on the scale! THAT has never happened ever in my life! I’m so excited for this program and the changes I’m making in my life. It’s no longer, “maybe someday”, it’s “yes, it’s going to happen”. 16lbs, 10.5 inches down in 6 weeks! I feel strong and in control. Loving the new me!
“…My diet journey began six years ago, but my weight always came back to where I started. Not this time!…”
Girls, this is a wonderful diet! I’ve been on the 5:2 diet for three weeks now and have lost 13 pounds! Can you imagine that?! In fact, doing nothing, you can get a pretty lean shape if you know how. Before this, I hadn’t even thought that such a fast and simple diet can be so effective. My diet journey began six years ago, but my weight always came back to where I started. Not this time!
“…I really like this program – it goes quickly and easily…”
I’ve read reviews from other women, and talked with my friend who already got rid of 10 pounds for two weeks and decided to try it out. Now I have been following the 5:2 diet for six days. I feel slightly fatigued but I really like this program – it goes quickly and easily. Yesterday I stepped on to the scales and found that I weigh 132 lbs, down from 134. I hope to lose another 11-13 lbs, and plan to fast for about four weeks.
“…the 5:2 diet is non-restrictive, and probably the simplest weight loss program I’ve ever seen…”
I stumbled upon the 5:2 diet in a popular women’s magazine. I read through some positive reviews from other women and thought I would test this diet plan before my summer vacation. This was my the second fasting diet. Before it, I had been following eat stop eat diet by Brad Pilon, however, it was difficult for me to fast for 24 hours.
The best thing was that the 5:2 diet is non-restrictive, and probably the simplest weight loss program I’ve ever seen. I like that the ‘fast’ days are not consecutive. I experimeted with different combinations but found that Wednesday and Saturday work best for me. Total food eaten on fast days should not be over 600 calories.
On these days I prefer to eat fish, vegetables or chicken breast. For fruit I only eat oranges and grapefruits. On non-fast days I stopped eating sweet, floury and fried food. Also, I started to train at the gym. And, at the end of the first month, I lost about 14 pounds!I don’t think it’s a complicated diet at all, so everyone should be able to stick to it.
Here are some good and bad points of the 5:2 diet from my personal experience.
– You can control meal time on your own.
– You can create your own menu, without necessarily avoiding your favorite foods.
– Your body doesn’t resist the diet, because you make restrictions only two days a week. It’s not a non-stop diet.
– One or two meals on fast days may sometimes seem like it’s not enough.
– Don’t expect massive weight loss results as soon as you start, but on the other hand, this diet is easily sustainable so everyone can follow it long-term.
“…down 21 lbs and 6.5 inches…”
My first true fast was 4 weeks ago on Saturday. I have been trying not to eat after dinner until lunch the next day- so generally 15-19 hours of fasting.
Today I’m on week 5…down 21 lbs and 6.5 inches. Never in my life did I ever think I could fast for 16 hours… Never wanted to before now. So thrilled! Thank you for a diet that helps woman around the world!
“…I like the flexibility of the 5:2 diet and the ability to customize it to my lifestyle…”
I bought the 5:2 book on Friday and began the diet on Saturday, because I didn’t have the patience to wait until Monday.When I started, my weight was 74 kg.
On weekends I ate like I usually do.
Monday was my fast day. I decided to break the rules and reduce my intake to 600 calories, instead of 500 as suggested. This way I was able to eat 200 calories three times a day.
After the first fast day I weighed 73.4 kg.
Tuesday, Wednesday – non-fasting days.
Thursday – the second fast day of the week.
Friday – ate as normal.
So, after one week, Saturday morning, my weight was 73.2 kg.
After one more week of following this eating style, the scales showed 72.5 kg.
I’ve been using the 5:2 method for a month already and my weight is about 71 kg now. This is 3 kg less than at the beginning of the diet.
I like the flexibility of the 5:2 diet and the ability to customize it to my lifestyle. For example, if I had planned to fast tomorrow but my friend invited me to go out for a meal at a restaurant, I can simply reschedule fast day to another day – no problem.
Good luck in losing weight!
Frequently Asked Questions:
Do I need to take Supplements with the 5:2 Diet?
No you don’t ‘need’ to take supplements. However if there are certain supplements you like taking them by all means you can add them into your diet. Some people really like to add in a hash-oil capsule and a multi vitamin, while others like to get most of their protein through a protein shake. Each person is different and you have to do what works best for you.
Does the 5:2 Diet work for vegetarians?
Yes. Since there is no ‘good’ or ‘bad’ foods you can easily follow the principles of the 5:2 Diet if you’re a vegetarian.
How Many Meals Should I Eat on Non-Fast Day?
You can eat as many or as few meals as you like. As long as you’re not going over the total amount of food you require for your weight maintenance. Some days you might only eat 2 meals and other days you might want to have a bunch of little snacks, both ways of eating will work. It’s more important to be consistent with your weekly calorie and food amounts than spreading out your meals in a specific way each day.
Can I take protein powder with this diet?
Yes. Protein powders are actually one of the cheapest sources of dietary protein. If you like to get some of your protein in the form of a shake that works just fine. We wouldn’t say you ‘must’ take protein powders every day, but they certainly are handy when you’re just not in the mood to cook but you still want to get some protein in.
How much weight can I expect to lose?
That depends on two things:
1 – How much weight you currently have to lose
2 – How aggressive and quickly you want to take the weight off
In general people who have over 50lbs to lose can see between 2-3 pounds come off per week for the first 3-4 weeks (and in some cases even more). Some of this weight is fat and some of it is excess water, but it’s good to get rid of both.
As you get closer to your goal the weight will start to come off a bit more slowly simply because you won’t have any excess water weight to get rid of. At this point you’ll just be burning fat.
Am I too old for this to work?
It has worked wonders for men and women in their 30’s, 40’s, 50’s, all the way up to people in their late 60’s.