The 5:2 method is a popular form of diet which includes intermittent fasting that involves eating regularly for 5 days and eating very little or next to nothing for two days. The name defines the same concept.
There is no particular fixed way to eat on fasting days because a person’s body may respond differently to fasting.
The basic principle is to have ¼ of what you have in your normal calorie intake.
Some people have a habit of starting their day early and having breakfast immediately after waking up or after exercising and then they may feel hungrier in the latter part of the day while some people may want to have their first meal late and not in the morning. And therefore, every individual will have a different meal plan and hence, a different effect.
- The 5:2 and intermittent-fasting diet is said to be easier to follow than traditional diets which generally have calorie restriction, and an advantage- you do not have to exclude any food groups.
- Few benefits of intermittent fasting include that it helps in weight loss because it claims to be more effective in burning extra fat but should not be followed for longer period of time.
- The fasting hasn’t to be continued for consecutive days but it is vital to provide all the nutrients to the body. This type of diet is flexible and instead of severely restricting foods all the time, you just have to be on strict calorie restriction for two days.
- The person tends to feel satisfied and less likely to feel deprived of some food.
- Having a small break from a strict diet is essential and this type of diet gives you space to enjoy that break.
- Hunger pangs or feeling faint may be some of the common after effects with some people of this type of diet especially when the person is not used to of fasting.
- Intermittent fasting for weight loss is not recommended and on just two days may also lead to poor concentration levels, low in energy and the person may also experience dizziness and headaches.
- Dehydration could be one of the major problems which the person may face.
- This type of diet may not be suitable for pregnant and lactating women, diabetics or people who easily feel fatigued or dizzy or are prone to low blood sugar as they may not want to follow a diet that involves fasting for longer period of time.
*Tip: Make sure that on your non fasting days, you eat good, nutritious and wholesome food so that it is compensated on the days of strict intermittent fasting.
Over to you
A fixed 5:2 method diet plan recipe doesn’t really exist. This type of 5:2 diet can be a helpful alternative for some people who are looking for less restrictive diet plan but everyone has a different body type and each person’s body may respond differently to such type of diet. Find your appropriate portion size, guideline and Recommended Daily Alloowance (RDA) and it is better that you consult a doctor and take diet from a dietitian before blindly believing on any of your friend’s suggestion, Instagram post or random Google gyan. Good health and weight loss can be achieved by following a healthy, nutritious and balanced diet.