The 5:2 diet

Did you know it’s also called ‘The Fast Diet’?

Despite the term “fast” within the name, it does not involve in completely abstaining from foods or drinks, rather, reducing calorie/kilojoule consumption.  

This popular intermittent fasting diet offers a practical approach to weight loss by  restricting kilojoule intake (500-600 per day) on two non-consecutive days, whilst eating a ‘normal’ number of kilojoules for the rest of the five days (Bjarnadottir, 2017).

The 5:2 diet is an easy and effective way to lose weight and improve metabolic health (Bjarnadottir,2017). So how is it this easy? By just fasting? The answer is yes! You simply just cut down calories for only two days which suit you and eat ‘normally’ for the other five days, without having to exclude any food groups.

Harrison (2012) noted a range of health benefits that occur from intermittent fasting, with the body repairing and brain renewing cells which potentially help prevent and reduce risks of heart diseases, stroke, cancer and type 2 diabetes.

Follow or not?

Advantages

Ø  Fasting diet is only twice a week

Ø  Allows individual to select days which suit them

Ø  Easy to follow than traditional calorie-restricted diets (B, 2017)

Ø  Very effective in weight loss when completed correctly

Ø  Reduces development of various chronic diseases 

Ø  Numerous websites and diet books providing 5:2 meal plans and tips

Disadvantages

Ø  Fasting can cause irritability, sleepiness, and dehydration (Whitney, 2016)

Ø  Reports of having poor concentration, experiencing headaches and dizziness (Torrens, 2017)