What is the 5:2 Diet?

The 5:2 Diet has been receiving a lot buzz these last few years due to its claim that fasting two days per week is the key to quick weight loss. The 5:2 Diet plan involves restricting your calorie intake twice per week, while eating whatever you like for the remaining five days – hence the 5 and 2.
It claims to be revolutionary and your personal ticket to better health, but does a fasting diet plan actually help you lose weight? And is it safe? Here at beautyheaven we’re not so sure. So, we pinned down Cassie Mendoza-Jones – whose credentials read naturopath, nutritionist, herbalist and founder of Elevate Vitality – to answer all our queries about the 5:2 Diet book…
RELATED: How to change your body shape
beautyheaven: What exactly is the 5:2 Diet?
Cassie Mendoza-Jones: The 5:2 Diet involves eating normally for five days of the week (around 2000-2400 calories per day) and then drastically restricting your calorie intake to around 25 per cent of your normal calorie intake for two days of the week (around 500-600 calories per day).
bh: What are the benefits of the 5:2 Diet?
CM: The concept of intermittent fasting – where calorie intake is drastically reduced – is a highly effective way of cutting fat mass, boosting energy and improving blood glucose levels in some individuals. Calorie restriction may also increase lifespan, and improve fat burning and brain function. The 5:2 Diet also puts fasting in a slightly more manageable light, although it still may not be for everyone.
RELATED: The health benefits of drinking apple cider vinegar
bh: Is the 5:2 Diet safe?
CM: Diet is such an individual thing and this diet may not suit everyone. Pregnant women or women who are breastfeeding, children and teenagers, people with diabetes, immune issues or anyone with a history of eating disorders or psychological disorders regarding their body image and appearance should avoid this fasting diet.
bh: Do you think the 5:2 Diet is just another fad?
CM: The 5:2 Diet isn’t a sustainable and balanced way to eat in the long-term for most people. The fact that the creators of the diet say you can eat what you like on ‘feast’ days shows this diet isn’t completely sustainable. Long-term weight loss and weight balance doesn't come from an ‘all or nothing’ attitude.
RELATED: The health benefits of LSA and why you should eat it
bh: What do you suggest people eat on the fasting days?
CM: You’re restricted to eating one or two meals on the fasting days, but you can still drink black tea or coffee, herbal teas and diet drinks. You’re allowed to eat lots of vegetables and small portions of lean meats, fish or eggs, as these are more satisfying than carbohydrates like white bread and biscuits. I suggest splitting your food intake into two meals of 250-300 calories each, and drink lots of herbal tea and water. This means you could have two poached eggs with some baby spinach and mushrooms for breakfast, and some grilled chicken breast with a 20g brown rice and some veggies for lunch or dinner.
bh: Are you free to eat what you want on the non-fasting days?
CM: Yes, and this is one of the pitfalls of this diet. The creators say you can eat anything you like, including your favourite (not-so-healthy) foods. They also say research shows bingeing is unlikely (though I’d love to see this research!) and that calorie counting is unnecessary. However, if you’re not losing weight after a few weeks, they do suggest counting calories and cutting back slightly on feasting days. It’s worth noting you can split up your feasting and fasting days across the week in a way that suits you.
RELATED: Get rid of tuckshop lady arms
bh: Do you recommend this diet for those wanting to lose weight?
CM: I wouldn’t necessarily recommend this diet, as I don’t believe it instils a healthy, balanced mindset. It gives you the impression that you can eat whatever you want on one day because it won’t matter, as you’ll be starving yourself the next day. Both intermittent fasting, such as in the 5:2 diet, and continuous calorie restriction has been shown to produce weight loss, improve markers of disease and reduce the risk of diseases such as cardiovascular disease and diabetes. Severe calorie restriction doesn’t work for most people, and while this diet may seem impressive, it’s not sustainable.
Have you heard of the 5:2 Diet? Have you tried this intermittent fasting eating plan? Are you a sucker for fad diets?
145 Member Comments
I only know about this today but I was doing the 5:2 diet unknowingly. I limited myself to eating more than 2 meals per day but at times I would have that cheat day and continue with my diet afterwards. I do agree it might not cultivate a healthy mindset. I might give this 5:2 diet a try, and put my own diet on pause. Who knows, maybe it would work better for me.
- Log in or register to commentReply to comment
- Likes 0
The 5:2 diet & other intermittent fasting diets should not be considered fad diets. They have a lot of science backing them. Studies consistently show intermittent fasting & the 5:2 diet among the most medically sound diets you can do. It not only helps weight loss but increases longevity & decreases many disease risk factors.
But, as they said, the problem is that it's hard to stick to.
I do a 5 day fast mimicking diet every month or so. You do eat for those 5 days, but they're VERY low cal meals. I asked my Dr's opinion before starting it & she said it was a fantastic idea - if I had the discipline.
- Log in or register to commentReply to comment
- Likes 0
I like how you can a cheat day but not go overboard
- Log in or register to commentReply to comment
- Likes 0
No not something I would do. I am not into diets as such, it is all about eating balanced meals and regular exercise. I do enjoy my treats as well though because I have a sweet tooth.
- Log in or register to commentReply to comment
- Likes 0
I tried the Fast 800 as well and still no weight loss despite a drastic change to my diet.
- Log in or register to commentReply to comment
- Likes 0
I've tried the 5:2 diet and it didn't really work for me.
- Log in or register to commentReply to comment
- Likes 0
i dont know if i could only eat 500-600 calories a day that would be horrible!
- Log in or register to commentReply to comment
- Likes 0
I have done the 5 2 diet and actually found it really effective. It made me appreciate my food more and enjoy more simple flavours.
- Log in or register to commentReply to comment
- Likes 0
So many diets that I really lose count of hearing them
- Log in or register to commentReply to comment
- Likes 0
Something that isn't possible to stay on or advisable to do so long term isn't exactly helpful in my opinion.
- Log in or register to commentReply to comment
- Likes 0
I just make sure I am in tune with my body. If I'm tired an hour after eating something, I won't eat such again.
- Log in or register to commentReply to comment
- Likes 0
Well I'm happy just the way I am don't need to lose weight unlike most people but do find these articles interesting to look at although I've never come across this one before & like most don't think this will work for people trying to lose weight, Where is the results that show this is true? How many people have actually done this & come out on top? If there is any to begin with.
- Log in or register to commentReply to comment
- Likes 0
I heard someone say not to workout on those 2 restrictive days as you just don't have the energy
- Log in or register to commentReply to comment
- Likes 0
I got told if you exercise a lot, don't exercise on the restrictive days
- Log in or register to commentReply to comment
- Likes 0
Way too much of a fad diet to me - there's healthier & easier ways to lose weight safely
- Log in or register to commentReply to comment
- Likes 0
That is restrictive, with the amount of exercise i do, I don;t think that would be enough food
- Log in or register to commentReply to comment
- Likes 0
Sounds dangerous and impractical...
- Log in or register to commentReply to comment
- Likes 0
It has scientific basis. But what actually works better to lower Igf1 is low protein diet. Better benefits had people who eat high raw whole food plant based diet (vegan fruit high) than IF to achieve even better results long term, weight loss wise and health wise (cancer marker, .....). Starve for 2 days a week sounds terrible, when we can just indulge every day and be healthy
- Log in or register to commentReply to comment
- Likes 0
don't think this is a good way to live at all
- Log in or register to commentReply to comment
- Likes 0
This definitely isn't a fad. It's not really a diet as such, more of a lifestyle. I'm not sure how effective it is for weight loss but that's not where the real benefits are. It has a positive effect on hormones and insulin resistance so it's great for people with prediabetes or type 2 diabetes. Also, even though on the fast days you are restricted to 500 calories, if you are eating healthy and fresh food you can still eat quite a lot. Most people I have spoken to say that it makes them more conscious about their eating on non-fasting days and they eat healthier.
Plus, intermittent fasting is nothing new!
- Log in or register to commentReply to comment
- Likes 1
I have type 2 diabetes and did this for a couple of months before I went on holiday. My blood sugar readings were in the normal range. Went up a bit on holiday, but I think it does help your body to react better to insulin. I dont stress about the calorie count - just switch to two small meals two days a week.
- Log in or register to commentReply to comment
- Likes 0
I don't do well with fasting, so I don't think I would react well with this - I would probably end up binge-ing later on to make up for starving the whole day!
- Log in or register to commentReply to comment
- Likes 0
I would love to do this but i don't think i would be able to do more than one day a week.
- Log in or register to commentReply to comment
- Likes 0
I heard of this diet a while ago and it definitely doesn't sound healthy to me. I'm not a fan of diets in general, I find they all promote unnatural eating habits and would much rather simply eat healthy.
- Log in or register to commentReply to comment
- Likes 0