What is 5:2 Diet (Weekly Fasting)?
The 5:2 diet is a weekly fasting approach. You eat normally for 5 days and significantly reduce calories (500 for women, 600 for men) on 2 non-consecutive days. It's not a complete fast but a severe calorie restriction.
How It Works
On fasting days, the low calorie intake keeps insulin low and promotes fat burning without requiring a complete food abstinence. The two low-calorie days create a weekly calorie deficit while maintaining daily eating habits.
Benefits
Enhanced Fat Burning
Your body shifts to burning stored fat for energy during the fasting window.
Mental Clarity
Many people report improved focus and cognitive function while fasting.
Stable Energy
Avoid energy crashes by training your body to use fat for fuel.
Cellular Renewal
Extended fasting triggers autophagy, your body's natural cellular cleanup process.
Who Should Try This?
People who prefer eating something every day, those who struggle with time-restricted eating, beginners who want flexibility, and anyone seeking a sustainable weekly rhythm.
⚠️ Important
Consult with a healthcare provider before starting any fasting protocol, especially if you have diabetes, are pregnant, or have a history of eating disorders.
Sample Schedule
Monday/Thursday: Fasting days (500-600 kcal) → Other days: Normal eating. Space fasting days apart for best results.
Tips for Success
💡 Tips for Success
- Stay hydrated! Drink plenty of water, black coffee, or unsweetened tea during your fast.
- Start gradually. If 16:8 feels too hard, begin with 12:12 and work your way up.
- Break your fast with nutritious foods, not junk food. Your body deserves quality fuel.
- Listen to your body. If you feel unwell, it's okay to break your fast early.
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