The 5:2 diet, deshalb known together The schon fast Diet, ist currently the most well-known intermittent fasting diet.

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It was popularized von British journalist Michael Mosley.

It’s called the 5:2 diet due to the fact that five days von the week are normal eating days, while die other two restrict calories kommen sie 500–600 über day.

Because there room no requirements around which foods kommen sie eat yet rather when freundin should eat them, this diet ist more von a lifestyle.

Many people find this way von eating zu be easier zu stick kommen sie than a timeless calorie-restricted diet (1).

This post explains everything sie need zu know about die 5:2 diet.

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BOTTOM LINE: ns 5:2 diet is in intermittent fasting regime in which calorie intake zu sein limited to 500–600 calories über day 2 times von week. Though it may be linked to several health and wellness benefits, fasting diet may notfall be suitable weil das everyone.

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The 5:2 diet zu sein actually an extremely simple zu explain.

For five days von week, sie eat normally und don’t oase to think around restricting calories.

Then, on die other 2 days, you reduce her calorie intake kommen sie a quarter of your daily needs. This is about 500 calories von day weil das women, and 600 for men.

You kann choose whichever two days des the woche you prefer, as lang as there zu sein at the very least one non-fasting day an between them.

One typical way des planning die week is to schon fast on Mondays und Thursdays, through two or three small meals, then eat normally zum the rest of the week.

It’s important kommen sie emphasize the eating “normally” does notfall mean you kann eat anything. If you binge ~ above junk food, then sie probably i will not ~ lose any weight, und you may even gain weight.

You should eat ns same amount des food as if freundin hadn’t to be fasting punkt all.


ns 5:2 diet entails eating normally weil das five days über week, then restricting your calorie intake kommen sie 500–600 calorie on ns other 2 days.

There are very few forschung on the 5:2 diet specifically.

However, there room plenty von studies top top intermittent fasting in general, which zeigen impressive health and wellness benefits (2, 3).

One important benefit zu sein that intermittent fasting seems kommen sie be easier to follow than consistent calorie restriction, hinweisen least zum some world (4, 5).

Also, countless studies schutz shown that various types von intermittent fasting may considerably reduce insulin level (2, 6, 7).

One study proved that die 5:2 diet caused weight ns similar zu regular calorie restriction. Additionally, die diet was very effective at reducing insulin levels and improving insulin sensitivity (8).

Several studies have looked into die health effects of modified alternate-day fasting, which ist very similar to ns 5:2 diet (ultimately, the a 4:3 diet) (9).

The 4:3 diet may assist reduce insulin resistance, asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes and more (10, 11).

One randomized managed study in both normal-weight und overweight people showed major improvements bei the group doing 4:3 fasting, contrasted to ns control gruppe that ate typically (12).

After 12 weeks, die fasting gruppe had:

Reduced human body weight von more than 11 pounds (5 kg).Reduced fat mass von 7.7 pounds (3.5 kg), through no change in muscle mass.Reduced blood levels von triglycerides von 20%.Increased LDL bit size, which is a good thing.Reduced levels of CRP, bei important marker des inflammation.Decreased levels of leptin by up kommen sie 40%.Summary

The 5:2 diet may oase several impressive health and wellness benefits, consisting of weight loss, decreased insulin resistance and decreased inflammation. That may also improve blood lipids.

If you need zu lose weight, ns 5:2 diet can be really effective when done right.

This zu sein mainly because the 5:2 eat pattern helps you consume under calories.

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Therefore, it is very important notfall to compensate weil das the fasting days über eating viel more on ns non-fasting days.

Intermittent fasting does notfall cause much more weight lose than regular calorie limit if total calories room matched (13, 14).

That said, fasting protocols similar to ns 5:2 diet schutz shown a gewächs of promise an weight ns studies:

Intermittent fasting is even much more effective wie combined v exercise, such together endurance or stamin training (17).


The 5:2 diet should be an extremely effective zum weight lose if excellent correctly. That may help reduce ship fat, too as help maintain muscle mass during weight loss.

There ist no rule zum what or when to eat on fasting days.

Some people role best von beginning ns day v a small breakfast, when others find it ideal to anfang eating together late as possible.

Generally, there space two meal trends that civilization follow:

Three klein meals: generally breakfast, lunch und dinner.Two contempt bigger meals: just lunch und dinner.

Since calorie intake ist limited — 500 calories for women and 600 calories zum men — it makes sense to use her calorie spending plan wisely.

Try zu focus ~ above nutritious, high-fiber, high-protein foods that möchte make you feel complete without consuming too many calories.

Soups are a great option on schon fast days. Studies schutz shown that they may make sie feel more full than ns same ingredients bei original form, or foods items with the same calorie content (18, 19).

Here are a couple of examples des foods that may be an ideal for fast days:

Cauliflower riceLow-calorie cup soups

There zu sein no specific, correct way zu eat top top fasting days. You schutz to experiment and figure out what works best weil das you.

Delicious low-calorie meals

There are plenty of websites v delicious meal plans und recipes zum the 5:2 diet.

There are also several books und cookbooks available zum the 5:2 diet, including the best-selling publication called The schon fast Diet.Summary

There are numerous meal plans and recipes accessible on ns Internet zum 500–600 calorie fast days. Sticking to nutritious, high-fiber und high-protein foods is a good idea.

During the erste few schon fast days, you kann sein expect to have episodes des overwhelming hunger. It is also normal zu feel a little weaker or slower 보다 usual.

However, you’ll be surprised punkt how quickly ns hunger fades, particularly if freundin try zu keep liven with arbeit or various other errands.

Additionally, most human being find the the in der nähe des days end up being easier after the zuerst few fasts.

If freundin are not used zu fasting, it may be a good idea kommen sie keep a klein snack handy during your zuerst few fasts, just bei case sie feel faint or ill.

But if freundin repeatedly discover yourself feeling ill or pass out during schon fast days, schutz something to eat und talk through your doctor around whether freundin should continue.

Intermittent fasting zu sein not zum everyone, and some world are unable kommen sie tolerate it.


It zu sein normal kommen sie be hungry or feeling a little weaker during the first few fasts. If sie repeatedly feel faint or ill, freundin should most likely stop the diet.

Although intermittent fasting ist very safe for healthy, well-nourished people, it does not suit everyone.

Some people should protect against dietary restrictions und fasting completely. These include:

Individuals who regularly experience drops in blood sugar levels.Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes.People who space malnourished, underweight or schutz known nutrient deficiencies.Women who space trying kommen sie conceive or have fertility issues.

Furthermore, intermittent fasting may not be as beneficial weil das some women as the is zum men (20, 21).

Some women have reported that their menstrual duration stopped while lock were following this type von eating pattern. However, dinge went zurück to normalerweise when castle returned to a consistent diet.

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Therefore, frauen should be careful when starting any form of intermittent fasting, and stop doing it instantly if any kind of adverse effects occur.