The 5:2 diet is an intermittent fasting regime for athletes in which calorie intake is limited to 500–600 calories per day two times per week. Though it may be linked to several health benefits, fasting diets may not be suitable for everyone.
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How intermittent fasting could benefit to athletes an eating pattern that involves regular fasting.
The 5:2 diet, also known as The Fast Diet,for athletes is a popular intermittent fasting diet.
It was popularized by British journalist Michael Mosley.
It’s called the 5:2 diet because five days of the week are routine eating days, for athletes while the other two restrict calories to 500–600 per day.
Because there are no requirements about which foods to eat but rather when you should eat them, this diet is more of a lifestyle.
Many people find this way of eating to be easier to stick to than a traditional calorie-restricted diet.
This article explains everything you need to know about the 5:2 diet.
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Bottom line: The 5:2 diet is an intermittent fasting regime in which calorie intake is limited to 500–600 calories per day two times per week. Though it may be linked to several health benefits, fasting diets may not be suitable for everyone.
How athletes do the 5:2 diet
The 5:2 diet is actually very simple to explain.
For five days per week, you eat normally and don’t have to think about restricting calories.
Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories for women, and 600 for men.
You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them.
One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week.
It’s important to emphasize that eating “normally” does not mean you can eat anything. If you eat too much junk food, then you probably won’t lose any weight, and you may even gain weight.
You should eat the same amount of food as if you hadn’t been fasting at all.
Health benefits of intermittent fasting for athletes
There are very few studies on the 5:2 diet specifically.
However, on intermittent fasting in general show impressive health benefit
One important benefit is that intermittent fasting seems to be easier to follow than continuous calorie restriction, at least for some people. However, the research trusted source is conflicting, with that intermittent fasting and traditional dieting have similar adherence rates.
Also different types of intermittent fasting may significantly reduce insulin levels.
study showed that the 5:2 diet caused weight loss similar to regular calorie restriction. Additionally, the diet was very effective at reducing insulin levels .
studies have looked into the health effects of modified , which is very similar to the 5:2 diet (ultimately, it’s a 4:3 diet).
The 4:3 diet may help reduce insulin resistance, , menopausal, and more.
On in both moderate-weight and overweight individuals showed major improvements in the group doing 4:3 fasting, compared to the control group that ate as usual.
After 12 weeks, the fasting group had:
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- Reduced body weight by more than 11 pounds (5 kg).
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- Reduced fat mass by 7.7 pounds (3.5 kg), with no change in muscle mass.
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- Reduced blood levels of triglycerides by 20%.
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- Increased LDL particle size, which is a good thing.
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- Reduced levels of important marker of inflammation.
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- Decreased levels by up to 40%.
The 5:2 diet for weight loss
If you need to lose weight, the 5:2 diet can bee when done right.
This is mainly because the 5:2 eating pattern helps you consume fewer calories.
Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days.
Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched.
That said, fasting protocols similar to the 5:2 diet have shown a lot of promise in weight loss studies:
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- A found that modified alternate-day fasting led to a weight loss of 3–8% over the course of 3–24 weeks.
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- In the same study, participants lost 4–7% of their waist circumference, meaning that they lost a lot of harmful
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- Intermittent fasting causes a much smaller reduction ins when compared to weight loss with conventional calorie restriction.
Intermittent fasting has to be even more effective when combined with exercise
How athletes eat on fasting days
There is no rule for what or when to eat on fasting days.
Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible.
Generally, there are two meal patterns that people follow:
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- Three small meals: Usually breakfast, lunch, and dinner.
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- Two slightly bigger meals: Only lunch and dinner.
Since calorie intake is limited — 500 calories for women and 600 calories for men — it makes sense to use your calorie budget wisely.
Try to focus on nutritious, foods that will make you feel full without consuming too many calories.
Soups are a great option on fast days. have shown that they may make you feel more full than the same ingredients in their original form, or foods with the same calorie content.
Here are a few examples of foods that may be suitable for fast days:
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- A generous portion of fruits
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- Naturalt with berries
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- Boiled or baked eggs
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- Grilled fish or lean meat
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- Soups (for example miso, tomato, cauliflower, or vegetable)
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- Low calorie cup soups
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- Black coffee
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- Still or sparkling water
There is no specific, correct way to eat on fasting days. You have to experiment and figure out what works best for you.
Delicious low calorie meals for athletes
There are plenty of websites with delicious meal plans and recipes for the 5:2 diet.
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- Check out this site for plenty of low calorie meal ideas.
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- This site offers ideas for 10 fasting days that are worth checking out.
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- Here are 27 meal plans for 500-calorie fast days.
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- You can find all kinds of information and recipes on the chat forum of the official Fast Diet website.
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- There are also several books and cookbooks available for the 5:2 diet, including the best-selling book called The Fast Diet.
What to do if you feel unwell or uncontrollably hungry during sports matches
During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also expected to feel a little weaker or slower than usual.
However, you’ll be surprised at how quickly the hunger fades, especially if you try to keep busy with work or other errands.
Additionally, most people find that the fast days become easier after the first few fasts.
If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill.
But if you repeatedly find yourself feeling ill or faint during fast days, have something to eat and talk with your medical professional about whether you should continue.
Intermittent fasting is not for everyone, and some people are unable to tolerate it.
Who should avoid the 5:2 diet, or intermittent fasting overall?
Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone.
Some people should avoid dietary restrictions and fasting completely. These include:
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- Individuals with a history of eating disorders.
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- Individuals who often experience drops in blood sugar levels.
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- Pregnant people, nursing people, teenagers, children, and individuals with type 1 diabetes.
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- People who are malnourished, underweight, or have known nutrient deficiencies.
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- People who are trying to conceive or have fertility issues.
Furthermore, intermittent fasting may not beTrusted Source as beneficial for some women as it is for men.
Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, their period went back to usual when they returned to a regular diet.
Therefore, women should be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur.
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The bottom line
The 5:2 diet is an easy, effective way to lose weight and improve metabolic health.
Many people find it much easier to stick to than a conventional calorie-restricted diet.
If you’re looking to lose weight or improve your health, the 5:2 diet is definitely something to consider.
Last medically reviewed on July 24, 2024