The Beginner’s Guide to 5:2 Intermittent Fasting Diet

Most crash diets restrict calories 24/7, but the 5:2 diet only does so twice a week. Five days a week, you eat freely. You consume 25% of your calories twice a week. The 5:2 diet works for many by eating 25% calories for two days. The 500-calorie-a-day restriction may not work for everyone.


Healthify Me Note

Fasting days have no strict eating regulations. Individuals following the 5:2 diet choose their diet. Eat whatever you want on the two fasting days as long as you keep below caloric guidelines. If you watch your calories, you can eat three times a day while fasting.

Foods That You Can Eat on a 5:2 Diet

On the two fasting days, 500-600 calories might make diet planning difficult. On non-fasting days, you can eat whatever. Some ketogenic dieters limit non-fasting days. Eat foods rich in nutrients, fibres, and proteins during fasting to maintain the body's vital functions.

5:2 Diet – A Sample Shopping List

Personal preference determines diet. The shopping list may include: Non-starchy veggies, eggs. Whitefish Darkberries like blackberries and blueberries Lean meat Beans, lentils, peas Tofu Coffee or tea? Instead of frying, boil, grill, or roast to reduce fat. Water delays meals on fast days by preventing hunger. Herbal tea increases water intake.

Fast Day Plan 1

Breakfast: Banana and low-fat yoghurt: 177 calories Dinner: Edamame & tofu salad: 300 calories Snack: 10g of popcorn: 59 calories Total calorie count: 536 calories

Breakfast: Oats porridge (40g): 255 calories Dinner: Beetroot and spinach salad: 125 calories Snack: Sliced apple with 1 tbsp of nut butter: 145 calories Total calorie count: 525 calories

Fast Day Plan 2

Potential Benefits of the 5:2 Diet

The 5:2 diet's simplicity is its key virtue. It allows fasting on two days if two consecutive or every other days are too onerous. 5: 2 lets dieters forget about food five days a week, unlike most weight loss diets. It also doesn't demand intense self-control. 5:2 is promise for high-stress, low-budget folks because it's less demanding.

Also see

How Much Protein Should You Eat per Day?

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