It is recommended to eat normally for five days a week, and on the remaining two days, reduce calorie intake to a quarter of the usual amount.
The goal is to create a calorie deficit leading to potential weight loss.
During the "off" phase of the 5:2 diet, also called fasting days, people can consume around 500-600 calories per day while still maintaining a balanced nutrient intake.
Here are some healthy eating principles to consider during fasting days:
Focus on whole, unprocessed foods. Eat lean proteins, whole grains, fruits, and vegetables to ensure you get a variety of nutrients. These foods will help you feel fuller for longer.
Add fiber-rich foods to your diet. Beans, lentils, and broccoli help with digestion and provide a feeling of fullness. This will help control your appetite on low-calorie days.
Stay hydrated. Drinking plenty of water is important for overall health and helps control hunger pangs. Herbal teas or infused waters can be a refreshing alternative.
Mindful eating. Take your time while eating and listen to your body's signals of hunger and satiety. This will help you avoid overeating when you need to consume fewer calories.
Plan ahead: Prepare meals ahead of time so you always have ready-to-eat options on hand to prevent impulse unhealthy food choices.
The 5:2 diet is not suitable for everyone, especially people with certain medical conditions or dietary restrictions. It is always recommended to consult a doctor or nutritionist before starting any diet.
