What is the 5:2 Fasting Diet?

Intermittent fasting has been a buzzing topic for years, with some people swearing by it for weight loss and overall health. While there are different forms of intermittent fasting, there is one particular form that has received a lot of attention: the 5:2 fasting system.

The 5:2 Fasting Diet Explains “Based on Research in Mice and Yeast Cell Biology Walter Longo” Jenna Keatley, Certified Dietitian Dietitian based in New York City. Longo has conducted several studies on this eating plan and found links between 5:2 fasting and a host of health benefits (more on that in a moment).

But what is the 5:2 fasting diet and how does it work? Here’s what you need to know.

What is the 5:2 Fasting Diet?

The 5:2 fasting diet is a form of intermittent fasting where you fast for two days and eat normally for five, explains Sonya Angelone, spokeswoman for the Academy of Nutrition and Dietetics. You don’t have to live on water and air on fasting days—just have a limited amount of calories, she says.

“Calories are limited to 500 calories per day for women and 600 calories per day for men,” Angelone says. Beyond that, you are setting the rules. Jessica Cording, RD, author of The Little Book of Game Changers. “It is not recommended to fast in a row.”

Here’s an example: You perform a 500-calorie fasting day on Monday and Thursday, and then eat normally on Tuesday, Wednesday, Friday, Saturday, and Sunday.

What can you eat on the 5:2 fasting diet?

It is generally recommended that you have a file Mediterranean diet On non-fasting days, says Keri Gans, author of small change diet. But not everyone actually does that.”“A lot of people seem to simply eat whatever they want,” Gans says.

Cording recommends focusing on nutrient-rich foods and healthy fats such as avocados, nuts and seeds, along with a variety of protein sources, such as fish and lean meats. “If you eat 500 calories on fasting days but it’s from Sour Patch Kids, you get a completely different experience than anyone who eats avocados and healthy fats,” she says.

Can you lose weight on a fast 5:2 diet?

Cording says it’s possible to lose weight on a 5:2 fasting diet, but it really depends on what you eat on non-fasting days. If you burn more calories than you generally take in, you’ll lose weight, she says. But, if you end up overeating on non-fasting days, you won’t.

“People also tend to gain weight back when they stop following a fasting diet like this,” Cording says.

What are the pros and cons of the 5:2 fasting regimen?

Some animal research suggests that the 5:2 fasting regimen can have health benefits. “In studies of animals and yeast cells, there was increase in age and a decline in cancer rates,” Keatley notes. People can also feel more “in control” of their diet “by making a plan,” she said.

“This diet is easy to follow and you don’t have to measure portion sizes or count calories, which can be stressful,” Angelone says. Fasting days are flexible in terms of what and when you can eat. Also, most foods are acceptable in the 5:2 diet [and] You can choose fasting days. “

Gans points out that if you are able to eat normally on non-fasting days, you should lose weight. “If done accurately, you will be restricting calories which will eventually lead to weight loss,” she says.

But this diet also has drawbacks. One of the main reasons is that you have to severely restrict calories on certain days. “On fasting days, due to a lack of adequate calories, you are more likely to be tired, hungry, irritable and weak,” Gans says.

It’s also “very difficult” to eat 500 to 600 calories a day, Angelone says. She says that since you can technically eat whatever you want on non-fasting days, it’s not guaranteed to lose weight.

Cording warns that people with a history of eating disorders should not try the 5:2 fasting diet. “This can be a slippery slope,” she says.

In general, nutritionists aren’t necessarily into the 5:2 diet idea. “Low-calorie days are very restrictive and can be hard to follow,” Angelone says.

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