It sounds to good to be true. Eat whatever you like, within reason, five days a week. Drastically restrict your calories to just a quarter of your recommended daily intake for the remaining two non consecutive days a week. Feasting and fasting has captured the imagination of many, myself included, but does this eating plan actually work? Since embarking on the 5-2 diet mid March this year, following it to the letter for a good five months before gradually losing my way and falling well and truly off the wagon in the last few weeks I’m about to jump back on again. Here’s why.
First things first. There are a myriad of potential health benefits. When I first came across Michael Mosley’s excellent documentary Eat Fast, Live Longer I was fascinated by the prospect that reducing calorie intake could be so beneficial to my health. The fasting regime claims to be able to reduce the risk factors associated with ageing by helping reduce cholesterol, improve blood sugar and lower IGF-1 levels, a hormone associated with increased cancer risk. In doing so it offers the flow on effect of offering protection from several chronic, life threatening disorders such as obesity, diabetes, high cholesterol, blood pressure, thyroid, acidity, anaemia, liver and kidney problems. These were the compelling reasons which initially spurred me into action onto the 5-2 diet.
Whilst I was following the 5-2 diet I felt fantastic, particularly so on the days immediately following a fast day. There is no doubt about it, embarking on the 5-2 diet encourages healthier and mindful eating. Whichever way you look at it five hundred calories a day is not a lot to play with. Getting through a 5-2 day requires a disciplined, common sense approach. They say a picture paints a thousand words. In my case a quick browse through the image carousel of my 5-2 diet posts reveals the secret to success . Plates of vibrantly coloured food. Bursting with flavour. Prepared from scratch with a wide variety of whole ingredients. Plenty of fresh foods and vegetables and lean protein, a small amount of high quality carbohydrate and minimum sugar and fat. An approach which focuses on the basic principles of healthy eating albeit with the over riding condition that daily energy intake be drastically restricted on two days out of every seven to a mere 500 calories for women and a barely more generous 600 calories for men.
Daunting? Definitely. Achievable? Yes. With a good dose of dogged determination. Taking a break from the 5-2 diet has only reinforced in my mind how effective this eating plan can be. A consequence of eating mindfully over an extended period of time was the added benefit of a gradual but sustainable weight loss of about a kilo a month. Not dramatic but finally; for a consummate, self confessed foodie, here was a diet I could happily follow without a sense of too much sacrifice and self deprivation.
Falling off the figurative 5-2 wagon has meant the dreaded kilo creep has returned, but more tellingly my energy levels are waning. On the 5-2 diet I always felt fantastic, particularly so after a fast day. To be honest at the moment I feel a little drab and listless. Too many indulgences have finally caught up with me. School holidays come to an end this week and I’m jumping back on the 5-2 wagon with a vengeance. And a cautionary note to myself. Next time school holidays roll by, as they will with unrelenting regularity, keep the momentum going by switching to a 6-1 plan and fasting just one day a week.
My personal challenge when I first embarked on the diet was to create interesting plates of food that I would want to eat for under 500 calories a day. Those posts are well documented in this blog and have been brought together onto a dedicated page The 5-2 Challenge. Eat, Fast and Live Longer. Summarised below are the rules I have followed and lessons I have found useful since first embarking on the diet all those months ago. I’m hoping these succinct reminders will stand me in good stead this time too.
Fasting Doesn’t Always Lead To Weight Loss
Fasting has been an accepted spiritual practice across many cultures since ancient times. It doesn’t necessarily lead to weight loss, but often does. It seems that if you skip a meal or refrain from eating for an entire day, you may tend to eat a little more at the next meal, but interestingly even if you allow yourself to eat as much as you want next day, the theory is you won’t quite make up for the calories missed.
Here is how the maths works. Assuming 2,000 calories are consumed by the average female on a normal day and just 500 calories (one quarter of the daily intake) on fast days, total calorie consumption will be 14,000 calories in a normal week versus 11,000 calories in a 5-2 fast day week. That’s a 3,000 calorie deficit. Requiring the consumption of an additional 1,500 calories on each of the days following a fast day to eliminate the benefit.
Of course it is also worth mentioning, as is the case with all diets, over the longer term as your body adjusts to a new pattern of eating, any residual weight loss will begin to taper and stabilise.
Recognise Cravings and Hunger Pangs Subside Over Time
Eating less just two days a week seemed to help reset my appetite thermostat. Over time my cravings subsided and I found it much, much easier to stick with my restricted 500 calorie eating plan. Hunger pangs became far more manageable and before too long I began to recognise they did not intensify with time but rather ebbed and flowed in waves throughout the day. This realisation was crucial to helping me keep my cravings at bay. Climbing the wall with hunger? Try this simple trick. Drink a glass of water.
Take Each Fast Just One Day At a Time
The beauty of the 5-2 diet is that you are fasting for just one day at a time. A salient point to remember is that no matter how strong your hunger pangs may be, tomorrow will always be a feast day when you can succumb to whatever cravings you please. It really is mind over matter. Invariably on my feast days I don’t wake up hungry craving food. I feel fabulous and often will not have anything to eat and drink until mid morning.
The Pattern of Calorie Consumption On A Fast Day Doesn’t Matter
There is only one basic rule. Eat just 500 calories on a fast day if you are female, 600 if you are male. It is worth noting that these are average guidelines calculated on the basis of the average TDEE (Total Daily Energy Expenditure) or amount of calories a body burns in a 24 hour period calculated across an average population. To estimate a TDEE specific to your individual needs access one of the many calculators on line.
You can consume your 500 fast day calories how and when you want; in one meal or spread throughout the day. It’s definitely left to the individual, a personal choice based entirely on lifestyle considerations. Starting out on the 5-2 diet I preferred to eat two mini meals a day. Over time, as I adjusted to the diet, my preference changed to one small meal of 100 -150 calories at midday followed by a more substantial family meal in the evening. For the record each fast day lasted about 36 hours, commencing from my last meal the night before (usually no later than 8pm) through to my first meal on the day following the fast day (usually no earlier than 8am).
Keep Well Hydrated
Drink plenty of water and copious amounts of herbal teas to keep your system flushed and hunger at bay. Good hydration is also essential to avoid headaches while fasting.
This is extremely important on fast days when you are restricted to a mere 500 calories. On fast days whole food choices are best. I try to avoid pre packaged ready meals. Eating processed food generally will not fill you up as much as a meal prepared from scratch using fresh, whole ingredients which contain more nutrients and vitamins, less additives and have the added benefit of keeping you feeling fuller for longer. The diet works best for me if I know well in advance what I’m going to be eating on my fast days. I like to stock up the pantry and fridge with healthy, low calorie food choices. Plenty of fruit and vegetables, and lean protein. Where possible I try to prepare meals in advance to avoid grazing as I cook. To succeed on the 5-2 diet portion control is essential as is knowing the calorie count of the contents of your plate.
Eat Your Meals Sitting Down At A Table From A Plate
A common sense approach. Meals eaten on the run tend to be forgettable and it is easier to misjudge actual calories consumed. With so little calories on offer on a fast day an attractively presented plate of food savoured at leisure goes a long way in tricking the mind that you are full.
If you are looking for 5-2 recipes by the plateful to inspire you, here are my recipe ideas arranged by calorie count. Once you have decided how many meals, large or small. you wish to consume on a fast day, click on the appropriate category and scroll through the images. Remember you are allowed just 500 calories on any given fast day. Bon Appetit!
I’m pleased you mention that the weight loss was slow but steady. People always talk about how the weight ‘falls off’ but I am not finding this. I am sticking to the full two days a week whenever I can. I, too, had a break with holidays etc. This week I can only do one full day, so after dinner tonight i am going to fast, apart from a small breakfast tomorrow morning, until tomorrow evening. But I am sticking to it most weeks, and actually eat nearly 100 calories less than 500 on many fasting days. My breakfast is usually a boiled egg and a piece of fruit, lots of herbal tea, water and black coffee throughout the day, and usually dinner is a bowl of soup (stock, lots of vegetables (and, I mean LOTS), and some form of protein such as prawns, grilled chicken or an egg). But, the weight loss isn’t great, and today I actually feel tired and a little hungover – weird, since I haven’t been drinking.
At least if I know that the weight loss is slow, then I am happier about waiting for it (pardon the pun). But, like you, I am primarily doing this for the health benefits. That’s got to be the biggest win of all!
Thanks for the blog – I always find it interesting. x
Ah the great 5-2 weight debate. Heres my take on it. After watching the documentary I don’t think the 5-2 diet was designed as a weight loss program. It just happens to be a happy consequence of the process.
The diet has captured the imagination of a lot of people and along the way, and some are using it primarily as a weight loss tool. I can see how if you are extremely diligent with watching what you eat, particularly on feast days and exercising regularly the weight would ‘fall off’. There are so many permutations of how people adopt the diet – some as suggested, others fast more than twice a week, some on consecutive days. Slow and steady keeps me happy. I’m wary of making comparisons; after all I don’t know what the starting point has been for other people. I’m just glad I have found something that keeps me healthy and fits into my lifestyle.
So happy to hear you have found my posts useful. Keep well and enjoy your 5-2 adventure.
I really must get my act together and get on the wagon!
It really does make you feel fabulous. I need to stop procrastinating and get back on it. School goes back today so there really are no more excuses for me.
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Thanks for your website which was particularly helpful this morning. My husband and I did our fifth fast day yesterday and !like you, I have been trying to take a gourmet approach. Have been carefully counting with myfitnesspal and making up and reinventing recipes. We are struggling a little though has we have lost exactly zero weight so far. It has been Xmas and NY however so we would probably have put weight on normally. Am resolved to staying with this for least another month by which time, hopefully, the scales will be more supportive. Love your colorful food. Am going to try your guacamole today as I have just harvested the last of my avocados for the season.
Hi Carol Xmas and NY are always such a food centric time of year so I wouldn’t worry too much about losing weight at this time of year. 5-2 does work Lon term – probably because it encourages mindful eating. I have found that by following a 5-2 regime I can lose about a kilo a week, and by dropping to 6-1 maintain my weight. I’m just glad I’ve found an eating plan that that suits my lifestyle and has reversed the dreaded kilo creep. Good luck with your 5-2 journey and I hope many more of my recipes inspire you.
A rather bizarre but happy side effect for me has been the fact that I have not had a cold since I started. I am teacher in one school and my two daughters in another. They have had more or less constant colds from September to Decemeber (northern France climate doesn’t help) and I have not even had a sore throat!
Come to think of it, you’re absolutely right. I also managed to get through last winter without any colds or flu. I hadn’t made the connection before but it makes sense. I find I’m eating mindfully, even on my feast days, with a much wider range and variety of fresh fruit, vegetables and grains. It makes sense that we’re probably also strengthening my immune system. Thanks for your observation. I wonder if anyone else has had the same experience.
Can you please explain why consecutive days are not good? I am struggling to find two days where they are not consecutive.
I think non consecutive days are suggested because it is easiest to approach fasting one day at a time. As long as there are two fast days in each week the combination shouldn’t matter too much although it might be harder to complete consecutively. Make sure you definitely stay well hydrated and good luck.
Hi, hope you can give some insight to a first-week’er! My native language is not English, but I will try to make myself clear. 😉
I understand the pattern to be like this: Eat within 8 hours on the two fast days. Both prior to and after fast day I should not eat for 16 hours?
So 16 hours no food -> 8 hours eating window of 500 calories -> 16 hours no food -> Regular calorie intake -> 16 hours no food -> 8 hours 500 calories?
Bah… This means for me, I have to stop eating at 4pm 4 afternoons a week. I don’t wish to fast on friday or saturday.
The 8 hour eating window pattern is associated with true intermittent fasting. The 5-2 diet is a form of intermittent fasting but much more relaxed. There are no eating windows that I am aware of. The only rule is that on two days of the week you cannot consume more than your restricted calorie allowance. The combinations of what you can eat and how are up to you. When I first started the 5-2 diet I included a table of calories consumed for each fast day by meal in my 5-2 posts. My pattern of calorie consumption varies a lot depending on how busy my day is. I have found that for me it is easiest to delay my first fast day meal to mid morning and save enough calories for a larger evening meal. 5-2 is very flexible. Some people might choose to combine it with an 8hr eating window but it is not necessary or part of the original concept. Hope this helps.
I am at a bit of a standstill at the moment on my 5:2 journey and would love any opinions/suggestions you have. I began in October last year when I weighed 65kg (160cm tall so I have curves that’s for sure) with the hope of shedding 10kg by the end of 2014. Throughout Oct-Dec I lost 4kg however as Christmas/New Year came around, put on 3kg. Since mid January until now I have been religiously sticking to the 5:2 diet however my weight has not shifted at all from 63kg. After some online research last night I self-diagnosed that I have put my body into a state of starvation as I only eat around 1200 calories on my “feast” days, and feel SO GUILTY when I treat myself on those days (even to something as simple as a homemade mini cupcake!). I found my TDEE last night which is 1890. In your opinion (just from your research), would you agree with the conclusions I have come too? I fasted yesterday so today is a “feast” day, and I am trying to make sure I eat around 1600-1800 calories today (as I also fast tomorrow) however I am finding it hard and have this mindset that I should go and drink a glass of milk or something as my plan I have made for today will only have me sitting just under 1600. I guess I was in disbelief last night when I read that I was eating too few calories on my “feast” days and don’t see how by eating MORE on my feast days will make me lose the weight? Sounds too good to be true don’t you think?
From what I have read and observed I think most people hit a plateau on the 5-2 diet eventually that can last anywhere from a couple of weeks or months. I love the 5-2 as it keeps my weight in check around my food centric life so really haven’t approached it from a pure weight loss perspective. For what it’s worth the diet was designed to work by eating up to your TDEE on feast days and just 25% TDEE on two fast days a week. I’d hazard a guess and say its likely you’ve hit a plateau and your body is just catching up with your new regime of eating. I would definitely aim to eat to my TDEE on feast days – easiest to do by increasing your intake of lean protein. I’m not a dietitian – it’s just what I would intuitively do. And I would see what effect this would have over a month and try not to weigh myself too often. I measure the success of the 5-2 diet by how I feel and find that I have loads more energy and am noticeably more alert after a fast day. Hope this helps.