by Dana M Robinson - Published 6 months ago

5:2 Diet: Quick Fat Loss Results?

If you follow any health or wellness experts on social media, you've likely heard of intermittent fasting.

Often referred to as “IF” in the fitness influencer community, it's a diet where you restrict your calorie intake, essentially fasting, for a period of time ranging from 12 to 40 hours. It's become so popular that it replaced the keto diet as the most popular diet in the United States in 2022.

There are numerous ways to practice intermittent fasting, from skipping breakfast for a 16:8 schedule to eating a large dinner for OMAD (one meal a day).

Or, if you've seen any of the countless #fastingtiktok videos, you might be familiar with the current intermittent fasting trend: the 5:2 diet.

What is the 5:2 diet?

The 5:2 diet involves eating your regular calorie intake for five days and then significantly reducing your calorie intake for two days, which are considered your “fasting” days.

The 5:2 diet suggests drastically reducing your calorie intake to 25% of your usual amount on two days a week. For someone consuming 2,000 calories daily, this would mean consuming only 500 calories on those two restricted days.

While many individuals on social media vouch for the effectiveness of the 5:2 diet, it's crucial to consult with a professional, like registered dietician Daisy Mercer, to determine its suitability for your specific needs. We interviewed Daisy Mercer, RD, to understand if the 5:2 diet truly contributes to weight loss and, importantly, if it's safe for everyone.

Who is it for?

It's essential to recognize that what works for one individual may not be effective or safe for another. Always consult your doctor before embarking on any new diet plan, including the 5:2 intermittent fasting diet.

Remember that intermittent fasting is just one of many approaches to managing your diet. If it aligns with your needs, that's great! If not, exploring alternative options is perfectly acceptable.

However, regarding Daisy Mercer's recommendation, the answer is nuanced, depending on individual circumstances.

Dr. Daisy says, "If my patient is not diabetic, not doing strenuous activity on fasting days, and knows they can tolerate a fast, then sure it could work! Generally, there should not be any problems with eating low calorie a few days a week if you are otherwise healthy and meeting your needs the majority of the time."

She explains that intermittent fasting of any nature may be an effective tool for fat loss. That’s because when your body doesn’t get food for a while, it runs out of sugar stores and starts burning fat for energy.

But the 5:2 way of eating isn’t safe for everyone.

"If you are diabetic, it is important to maintain a consistent intake of carbohydrates, and fasting can cause a dangerous dip in blood sugars." Daisy explains.

And if you’re someone who’s highly active, trying to make it through the day with little calories could be a poor decision. That Peloton ride and 6 a.m. barre class likely require a lot more fuel (read: calories) for you to perform well and for your body to recover.

Mercer discovered that intermittent fasting wasn't for her. She found herself feeling sluggish and easily frustrated during her fasting periods.

How to follow the 5:2 diet

Let’s imagine you're excited to start the 5:2 diet and have gotten the okay from your doctor. Now what? The focus should be on consuming plenty of food.

Mercer advises concentrating on these things on fasting days:

Fruits and vegetables: They're low in calories but high in volume (and fiber!), making you feel fuller without consuming many calories.

Protein! It's crucial for muscle health, and carbohydrates are essential for energy. A lack of carbs can lead to mental fuzziness and exhaustion.

“Don’t try to eat more on higher calorie days to make up for fasting days,” says Mercer. “If your daily calorie burn (TEE) is 1,900, you don’t need to eat 2,300 to compensate. Just focus on meeting your daily needs.”

Daisy warns, “While you might lose weight quickly, these diets aren’t usually sustainable.” Instead, she suggests making changes to your eating habits to maintain weight loss over time.