How to Do the 5:2 Diet

A bowl of Salad

If you’re considering trying a new diet to kickstart a healthier year, have you considered the 5:2 diet? The 5:2 diet is a form of intermittent fasting and it could help you to get into healthier eating habits and potentially even lose some weight.

Let’s take a look at everything you need to know about the 5:2 diet…

What is the 5:2 Diet?

The 5:2 diet is one of the most popular types of intermittent fasting. The concept of this diet is simple, but it can be incredibly effective. Learn more about the other types of intermittent fasting and how can they help you to manage your weight here:

What is Intermittent Fasting?


What is Intermittent Fasting?

Find out everything you need to know about intermittent fasting here.

2021-11-05 10:04:04By Every Health

On the 5:2 diet, you alternate between fasting and non-fasting days on a weekly basis – choosing 2 days to fast (consume around 800 calories a day) and 5 days to ‘feast’ each week.

On your ‘feast’ days, you shouldn’t necessarily be eating everything you want to, but should try to stick to a low-carb or Mediterranean-style diet for the best results. This makes the 5:2 diet incredibly flexible, so it’s easy to fit in around a busy lifestyle.

woman using an app to track macros on a keto diet

Foods to Eat on 5:2 Fasting Days

On fast days, it’s recommended that you keep your daily food intake around 800 calories, which can feel quite restricted. OPTIFAST meal replacement products can help make this easy.

OPTIFAST products include tasty Shakes in Vanilla, Strawberry, Chocolate and Coffee flavours, a choice of high-protein and high-fibre meal replacement bars, warming Soups and even Vanilla and Chocolate Desserts.

Foods to Include on 5:2 Non-Fasting Days

On the 5:2 diet, you can consume your usual calorie intake on the non-fasting days. However, this doesn’t mean that you should eat everything in sight. Try to focus on lean protein and non-starchy vegetables in your diet to continue to support your weight loss journey.

You might also like to include the occasional OPTIFAST meal replacement product to help you to manage your calorie intake.

A bowl of Quinoa

3 Tips to do the 5:2 Diet

Now that you know the foods that can be included on both fasting and non-fasting days, check out these 3 key tips to help you better optimise your 5:2 diet plan to support your results.

  • Schedule your fasting day on the days that you’re going to be the busiest, as this can help to distract you from feeling hungry. Also, try to avoid planning fasting days if you’re going to be out and about or socialising.
  • Drink plenty of water every day when you’re following a 5:2 diet plan, as it can help your body’s metabolism.
  • Try to follow your meal plan on the non-fasting days, which helps you to avoid overeating to compensate for the fasting days.

Is the 5:2 Diet for You?

The 5:2 diet is ideal for those who would like to make intermittent fasting a long-term lifestyle change. It’s less restrictive than some forms of fasting diets, offering a good deal of flexibility, but like any diet, it requires discipline and a commitment to eating the right foods in order to see results.

Remember that you should always speak to your GP before making a drastic change to your diet.

Learn more about how OPTIFAST weight loss plans work here:

How Does a Shake and Soup Diet Work?


How Does a Shake and Soup Diet Work?

Is a soup and shake diet right for you? Read this to help you decide.

2020-11-09 16:34:39By Every Health

Every Health

Every Health

Every Health