Intermittent Fasting 5:2 – 2-Day Fasting Diet

Introducing the 5:2 Intermittent Fasting Diet . It's simple and not too strict. You fast two days a week, but are still allowed to eat small amounts.

Intermittent fasting is on everyone's lips. It is considered healthy and is believed to "renew" the body, as people often say. There are various forms of intermittent fasting.

Many people do not eat for 16 hours a day and use an 8-hour window for food intake. Others abstain from solid food for two days a week .

With this diet, which is also called "Fast Diet" , you can lose weight quickly and maintain your weight afterward. Find out here what the 5:2 diet is exactly and how you should follow it.

What is the 5:2 diet?

The 5:2 diet is a type of intermittent fasting and was “invented” by Dr. Michael Mosley. His motivation was to create a diet that could be easily integrated into everyday life, is healthy, and does not involve as much restriction as other forms of fasting, such as healing fasting. He achieved this with the 5:2 diet.

Because this method is considered particularly suitable for everyday use and is flexible, as neither specific time windows have to be adhered to, nor daily fasting is required. Instead, you eat “normally” for 5 days a week and fast for 2 days. When you choose these days in your weekly schedule is not important. It is best to adapt the fasting days and your nutrition plan to your individual needs.

During the two days of fasting, a large calorie deficit is enforced. Women should not consume more than 500 calories, while men should not consume more than 600 calories. On the remaining days, you cover your normal energy requirement of about 2000 calories.

This fasting method is intended to boost and regulate metabolism and thus lead to long-term weight loss. Due to the alternating fasting and eating phases, there is no yo-yo effect.

How does the intermittent fasting method 5:2 or “The Fast Diet” work?

Intermittent fasting 5:2 is very simple: you can eat normally for five days a week. Fasting occurs on two days a week. The two fasting days should not follow one another and should remain consistent from week to week. Instead, you should choose two fixed days where you can fast without stress and regularly. It's best to select days during the week rather than on weekends. On weekends, people often meet with friends or family, are invited to various events, or engage in sports. Therefore, these days are not very suitable for fasting.

Important to know: "fasting" does not mean "starving." You should consume a small amount of calories (500 for women and 600 for men), especially in the form of vegetables and proteins. This helps prevent the breakdown of muscle. It is essential to understand that "fasting" does not mean "starving." You should consume a small amount of calories (500 for women and 600 for men), particularly in the form of vegetables (such as broccoli) and proteins. This counteracts muscle breakdown and a decrease in basal metabolism, and, in contrast to sugary, carbohydrate-heavy, or fatty foods, keeps you full for a long time. It also provides you with the energy you need for the day.

On the five days you are allowed to eat, there are theoretically no restrictions, so you do not necessarily have to eat low carb. However, you should definitely pay attention to a healthy diet, as this supports your weight loss success.

What should I eat when intermittent fasting 5:2?

On non-fasting days, you can eat normally while following intermittent fasting 5:2. However, you should adhere to a balanced diet that includes plenty of fruits, vegetables, proteins, and healthy carbohydrates .

Those who indulge after the fasting day often consume too many calories. You need about 1500 to 2000 calories per day. If you exercise, it's a little more.

What can you eat on a fasting day?

On fasting days, you should consume a maximum of 500 calories as a woman and 600 calories as a man.

A healthy breakfast is the basis for an active metabolism. A light cereal with low-fat quark or yogurt is ideal. Eat some fresh fruit with it. Depending on your hunger, you can then either have lunch or dinner.

Low-calorie foods and protein-rich foods such as lean meats, tofu, or eggs with vegetables or omelets are allowed. There should be few carbohydrates. Potatoes or oatmeal are good options. Drinking plenty of water is essential, as it stimulates the metabolism. Some black coffee without sugar is also permissible.

What are the benefits of the 5:2 diet?

An advantage of intermittent fasting 5:2 is that it can be practically integrated into everyday life . Unlike the 16:8 method, you don't have to avoid food every day.

In addition, you will lose weight on the 5:2 diet consistently during intermittent fasting. Typically, fasting individuals lose about half a kilogram per week.

The dreaded yo-yo effect is usually absent from this diet and cravings are also less pronounced. Like any other form of intermittent fasting, the 5:2 diet also offers several health benefits:

It is also debated that intermittent fasting cleanses the cells, which may help prevent or treat cancer. ^​2​

What are the disadvantages of the 5:2 diet?

Like any diet, the 5:2 diet has some drawbacks to consider. On the one hand, there may be fatigue, headaches, or dizziness at the beginning of the fasting period. After all, the body is expected to adapt to a significant calorie deficit, which it must initially adjust to.

On the other hand, the diet is not always successful. However, this is not due to the diet itself, but to the wrong approach. Many think they can indulge and eat unhealthy food without limits on the five days they do not fast.

Of course, this is theoretically possible, but you will not achieve the desired weight loss. A third drawback is that some people forget that long-term weight loss also requires exercise and adequate sleep.

Lose weight with 5:2 – Slim with intermittent fasting

The Fast Diet was popularized by British journalist Dr. Michael Mosley . He was named Medical Journalist of the Year by the British Medical Association in 1995.

Over the years, he has hosted numerous award-winning television shows . The doctor was later diagnosed with type 2 diabetes in 2013.

He wanted to escape this and lose weight healthily . As such, he lost nine kilos with the Fast Diet and documented his journey. It was through him that science became aware of the method.

Intermittent fasting 5:2 is not intended as a permanent way of life. It is designed as a diet and works well in that context. You can lose between two and four kilos per month.

What are the potential risks and drawbacks of this fast diet?

Blood sugar levels drop on fasting days , and blood pressure levels may also decrease. This may lead to:

Additionally, you may not be consuming sufficient nutrients . However, this only occurs if you don’t pay enough attention to a healthy lifestyle. On non-fasting days, you should ensure you eat enough.

Who is the Fast Diet suitable for?

Intermittent fasting 5:2 is suitable for healthy individuals with a normal BMI or those who are overweight. First of all, you should consult the BMI calculator .

If you have high blood pressure or diabetes, you should seek additional advice from your doctor before starting this diet.

Intermittent fasting is not suitable for individuals:

How long should you follow the fast diet or the 5:2 method?

You should practice 5:2 intermittent fasting for as long as you wish to lose weight. After that, you can switch to intermittent fasting 6:1 or the intermittent fasting method 16:8 . Learn more about all intermittent fasting methods and what exactly intermittent fasting is.

Tips for the 5:2 diet

An example fasting day of the 5:2 method with healthy recipes

Finally, we'll show you what a fasting day can look like. We have also linked some 5:2 intermittent fasting recipe ideas.

For breakfast, for example, you can treat yourself to a low-fat VERIVAL porridge, which you can garnish with fresh berries .

Breakfast Recipe: Low-Calorie Weight Loss Porridge (Sugar Free)

Simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.

Preparation time 3 min.

Let the porridge steep for 3 min.

Total time 6 min.

Servings: 1 serving

Calories: 200 kcal

Ingredients

• 50 g oatmeal
• 1 pinch of salt
• 130 ml water
• To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits, or dried fruits (such as apricots or plums) Attention: dried fruits contain many calories.

Preparation

• Heat the water (for example, in a kettle).
• Put the oatmeal in a bowl with a pinch of salt.
• Pour the boiling water into the bowl.
• Stir the porridge well until it reaches a creamy consistency.
• Decorate it with your toppings.

Nutritional values

Calories: 200 kcal

Bircher buffers are then on the menu for lunch. They contain 250 g of lean quark and eggs, thus providing a high protein content and fewer calories. The dough is enhanced with VERIVAL Bircher Porridge, accompanied by yogurt or fruit.

Recipe: Bircher Puffer

The Bircher puffer made with our Verival Bircher Porridge is easy to prepare and tastes delicious. They can be enjoyed as breakfast, lunch, or dinner, and serve as a great alternative for dessert or a snack.

Preparation time 10 min.

Cook Time 10 min.

Let the dough steep for 20 min.

Total time 40 min.

Servings: 4 servings

Calories: 380 kcal

Ingredients

• 3 eggs
• 250 g quark
• 2 tablespoons honey
• 200 g Verival Bircher Porridge
• 50 g grated hazelnuts
• 600 g apples
• Oil
• Cinnamon, fruit, yogurt, applesauce of your choice

Preparation

• Beat the eggs, quark, and honey until creamy.
• Stir in Bircher Porridge and grated hazelnuts.
• Let the dough rest for 20 minutes.
• Grate and mix the apples.
• Shape the puffer and fry them in oil.
• Serve the puffer with cinnamon, fruit, yogurt, or applesauce.

Nutritional values

Calories: 380 kcal

If you limit yourself to a small portion, it can still serve as a snack in the afternoon. Small cereal bites, which primarily contain banana along with oats, provide energy for the rest of the day. These are also ideal as a snack between meals.

Muesli Bites

Ideal as a small snack before exercising or your workout.

Preparation time 10 min.

Cook Time 20 min.

Total time 30 min.

Course: Breakfast, Snack

Keywords: banana, granola, oatmeal, nuts, sport, whole grain, cinnamon

Ingredients

• 200 g sports granola (nuts and seeds)
• 1 banana (ripe)
• some bourbon vanilla
• 1 pinch of cinnamon
• 2 tablespoons coconut oil
• 3 tbsp oatmeal
• possibly 1-2 tsp wholemeal spelt flour

Preparation

• First, preheat the oven to 180° C (circulating air) and line one or two baking trays with baking paper.
• Mash the banana thoroughly with a fork so that there are no more pieces. You can also use a hand blender for this.
• Mix the dry ingredients in a mixing bowl.
• Heat the honey with the coconut oil and combine with the dry ingredients along with the banana puree.
• Mix everything into a smooth mixture and place small heaps on the baking trays using 2 teaspoons.
• Slightly flatten the heaps using a moistened teaspoon or your fingers and bake in the preheated oven for about 10 minutes.
• Subsequently, turn the muesli bites and bake again for an additional 7-10 minutes until golden brown.

Keep yourself hydrated by drinking plenty of water or unsweetened tea throughout the day. In the evening, you may have a warm vegetable or miso broth.

It is better to refrain from engaging in
intense workouts on fasting days. However, light activities like yoga or walking are allowed. The next day, everything goes back to normal!

On meal days, you can generally use the same recipes. Nevertheless, you should ensure you consume enough calories and eat at least three balanced meals a day.

For breakfast, you can make yourself a delicious Verival Sportporridge. This will provide you with 30% of your daily required protein and covers already 23% of your vitamin needs. It is plant-based, contains no artificial sugar additives, and – most importantly – tastes delicious.

Vegan chia seed pancakes are suitable for lunch. They are filling, healthy, and taste heavenly. If you top them with a few berries, this meal becomes a delightful culinary experience.

Dinner should be light and healthy. For instance, how about stuffed peppers with Verival Broccoli Porridge? This meal not only comes together very quickly but is also full of essential nutrients!

FAQ – 5:2 Fasting, all questions and answers:

How long can you fast 5:2?

In the 5:2 method, you eat normally for 5 days and fast for 2 days. Unlike other forms of fasting, the 5:2 diet is intended as a dietary approach. Therefore, it is not designed for long-term changes or lifestyle adjustments. However, this method can be used for several months or until your weight loss goals are met.

What is the 5:2 diet?

The 5:2 diet offers flexibility, as you only fast 2 days a week, which do not have to be consecutive. This allows you to adapt the fasting days to your individual daily or weekly schedule. Additionally, you can achieve your weight loss goals within a few months without worrying about a yo-yo effect. It is also claimed that the diet is beneficial for reducing body fat and preventing high blood pressure.

What can you eat on a fasting day?

On fasting days, it is crucial to achieve a substantial calorie deficit. Women should not consume more than 500 calories, while men should consume a maximum of 600 calories. Therefore, it is advisable to eat protein- and fiber-rich foods on fasting days to keep you full longer and prevent unwanted muscle loss. You may also drink calorie-free or low-calorie beverages such as unsweetened tea, coffee, and water.

What is the benefit of fasting for 2 days?

Fasting for 2 days while eating normally for 5 days is a popular diet that integrates easily into daily life and promotes weight loss. Furthermore, there is no fear of a yo-yo effect. This method is also suggested to lower blood pressure, reduce body fat, and decrease the risk of diabetes. This type of fasting is believed to positively affect gut health as well.

Can anyone go on the 5:2 diet?

In theory, anyone can follow the 5:2 diet. However, the first step is to determine whether you actually need this diet. Generally, only individuals classified as having a "normal weight" or being "overweight" should consider the 5:2 approach. To find out which category you belong to, using a BMI calculator is advisable. Individuals with low blood pressure, eating disorders, metabolic diseases, or those who are pregnant or breastfeeding should refrain from this diet.

How much weight can I lose with the 5:2 diet?

Similar to all diets, weight loss varies with the 5:2 diet. Studies indicate that individuals can lose approximately half a kilogram per week following the 5:2 diet. However, this figure is an average and is highly dependent on initial weight, physical activity levels, and the foods consumed during eating days.