The 5:2 diet

 A real success across the Channel, the 5:2 diet is based on a very simple method: eat normally for five days and then follow a low-calorie diet for the remaining two days. Thus, weight loss could reach up to 4 kilos per week.

Created by Angela Dowden, a state-certified nutritionist, the 5:2 diet is an intermittent slimming program. Clearly, you feed normally for 5 days, in a balanced way of course. And the remaining two days, you significantly decrease your daily calorie intake which amounts to a maximum of 500 calories for a woman and 600 calories for a man. 

The method

To carry out this diet, you will need to follow a normal and balanced diet for 5 days and then significantly reduce your calorie intake the other two days. The goal is to reduce your daily calories by 25%. This means that during these two days, you will only be allowed to consume 500 calories (600 calories for men).

This method would allow the body to draw on its reserves and Destock fat. You have the choice to follow this diet on two consecutive or non-consecutive days. If you opt for this second option, the results may take longer to see the light of day, but daily life will be easier for you.

If this rhythm of 5 days, 2 days seems insurmountable, know that you can realize that one day of diet on both. By the way, once you've reached half of your weight goal, it's best to reduce your diet to just one day a week.

What to eat during the diet?

Consume as much as you want: vegetables such as green salad, green beans or broccoli as well as all kinds of fruits. Do not ignore proteins by favoring white meats, fish, or eggs.

Recommendations

As with any diet, the editorial board advises you to consult a doctor before starting this program. Also, check your health so as not to put yourself in danger. Once you have reached your goal, simply stop the diet but still be sure to follow a healthy and balanced diet so as not to regain your lost pounds.


In practice
According to Angela Dowden, creator of the program, intermittent dieting would, in addition to weight loss, forge a more resilient organism and prevent heart disease. In addition, this diet is recommended for life to maintain weight loss.

How does the 5:2 diet translate into everyday life?  

During the 2 days of diet: the rule is not to exceed 500 calories per day for a woman and 600 calories daily for a man. Question distribution, this translates for example by a breakfast of 100 to 200 calories, a dinner of 300 calories, and a snack of 100 calories. In the book, you will find many recipes to guide you in following your diet. 
To give you an idea, 500 calories represent: 

• - At breakfast of 200 calories: a bowl of wheat bran flake (30g) with 125 ml of semi-skimmed milk, plus 80 grams of blueberries and strawberries. 
• - At dinner of 250 calories: 200g of bean soup, 100 grams of shrimp, a bowl of salad seasoned with a spoonful of light balsamic vinegar. 
• - For the 50-calorie snack: half a banana.  

During the rest of the week: on the other five days of the week, a so-called 'normal' diet is allowed. What does that mean? In fact, everything is allowed within reason. According to Angela Dowden, fasting during the two days of the diet would lead to self-regulation the rest of the week. 

And physical activity in all this? 

Regular sports practice is encouraged during the 5:2 diet. But be careful to schedule your sessions outside the two days of fasting.

Day 1 menus

The two days of fasting offered by the 5:2 program have been established to help you choose a healthy and balanced diet. Remember that during the two days of diet, only 500 calories daily are allowed. 

Breakfast: a poached egg, half a slice of wholemeal bread, a teaspoon of lean spread, a medium toasted tomato

Lunch or snack: a tablespoon of tzatziki (30 g), 100 g cucumber, red pepper sticks

Dinner: oriental steamed chicken salad (recipe in the book)

Day 2 Menus

Breakfast: a blueberry bran muffin

Lunch or snacks: an apple, a satsuma mandarin

Dinner: a barbet mullet with cherry tomatoes

Learn more 

In the book proposed by Angela Dowden, you will find the details of the program over 4 weeks as well as 100 easy recipes ranging from 100 to 300 calories each. 
The promised weight loss can be up to 1.5 kilos in the first week and up to 500 grams in the following weeks. Be careful, however, to make sure to correspond to the profiles that can practice this mode of eating. Avoid it if:

• - you are pregnant or breastfeeding, 
• - your BMI is too low 
• - you are a high-level athlete
• - you are diabetic 
• - you have irritable bowel syndrome
• - you have been diagnosed with an eating disorder