5:2 Intermittent Fasting

nutrition · medium · 0 hours extra

What is 5:2 Intermittent Fasting?

Eat normally for 5 days per week and restrict calories to 500-600 on 2 non-consecutive days. Shows similar effectiveness to daily fasting methods for weight loss and metabolic improvement.

Is there evidence for it?

EVIDENCEstrong

How do you do 5:2 Intermittent Fasting?

1.Choose 2 non-consecutive fasting days per week (e.g., Monday and Thursday)
2.On fasting days, limit intake to 500 calories (women) or 600 calories (men)
3.Focus fasting-day meals on high-protein, high-fiber foods to maximize satiety
4.Eat normally (not excessively) on the other 5 days
5.Maintain the schedule for at least 8 weeks to see meaningful results

How long does it take?

0 hours extra.

Is it hard to start?

medium.

Source: Michael Mosley (The Fast Diet); RCTs comparing 5:2 to continuous calorie restriction show comparable outcomes

fasting · weight-loss · flexible · metabolic-health · calorie-restriction

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