The 5:2 method, also known as The Fast Diet, is another popular way of intermittent fasting. But instead of simply giving up food on certain days or hours of the day, this diet combines fasting with calorie restriction.
For two days a week, you restrict your calorie intake to only 25 percent of the daily recommended allowance, or around 500 calories for women and 600 calories for men. Then, you resume normal eating on the other five days.
The 5:2 diet method has become a preferred weight loss program for many people because they find it easier to follow, compared to other traditional calorie-restrictive diets. Also, it does not restrict what type of food to eat or not, so it is more of a lifestyle change than a ‘diet’.
It requires less effort to do the diet, and yet, people have seen results, with many losing about one pound (1lb) per week. You can also stay on this type of diet for as long as you want, modifying the 5:2 method a bit to what works best for you as a maintenance diet, especially when you have already reached a healthy weight mark.
Does this sound like something you would want to try? Here are a few things to know if you want to do the 5:2 intermittent fasting.
Choose Your Fasting Days
Pick two non-consecutive days in the week that would be your fasting days. There should be a minimum of one non-fasting day in between because your body needs calories to burn and give you energy. It will also prevent you from feeling tired.
Normally, people choose Mondays and Thursdays as their fast days, and then the rest of the week is for normal calorie intake. Of course, you can modify and experiment with the days you want to fast based on your lifestyle and what suits your schedule.
Non-Fasting Days Are Not “Cheat Days”
You may feel starved after going through your fasting day, particularly at the beginning of your 5:2 diet, but remember that you should not compensate for the missed calories on non-fasting days. Non-fasting days are not cheat days, so don’t binge eat. Otherwise, instead of losing weight, you could gain more.
Use Your Calorie Budget Wisely
During your fasting days, your calorie budget is limited to just 500 (women) and 600 (men), so you have to use it wisely. Many find this the hard part of the 5:2 intermittent fasting because 500-600 calories are actually not that much. For reference, a banana is 100 calories.
To keep you feeling full without consuming excess calories, choose nutritious foods that are high in fiber and protein. Some examples are boiled eggs, vegetables, natural yogurt, and grilled fish. Soups are also great on fast days because they make you feel more full, compared to other food with the same calorie content.
Black coffee is also okay when you’re intermittent fasting because it has zero calories, and it can help mask your hunger and suppress your appetite.
Some people skip breakfast or do not eat until noon to spread their calories to lunch and dinner with a snack in between. Fasting for two days every week will cut your calorie intake by between 3,000 to 3,500 calories.
Know the Side Effects
When you start with intermittent fasting, you will normally feel really hungry, especially on your first day. Keep yourself hydrated by drinking plenty of water. Black coffee, tea, and herb drinks are also good. Avoid artificially sweetened drinks and carbonated drinks as they can negatively affect your insulin and blood sugar levels.
You may also feel unwell, although fainting rarely happens. When you’re new to the program, you can have a small snack, so if you feel unwell, don’t hesitate to eat something.
You may also feel weak, so it is best to avoid very rigorous exercises during your fasting days. If you feel unwell while exercising, listen to your body and know if you need to stop.
One Final Note
Intermittent fasting can help you lose weight, as proven by many who have engaged in this eating style. The 5:2 method is just one of the popular ways to do it. Results may vary when it comes to losing weight, given that your lifestyle, hormones, and digestive processes may affect weight gain or loss.
So be patient and try to adopt healthy eating patterns-no bingeing on food or undereating. Intermittent fasting can be a game-changer!
