The New 5:2

The 5:2 diet is more of a lifestyle than a ‘diet’, as it focuses on intermittent fasting rather than continual calorie restriction. It’s a gradual, yet effective, method for losing weight and keeping it off long-term, as well as bringing with it many other health benefits. Additionally, unlike many other diets, a 5:2 diet plan is sustainable long term as it can be flexible around your plans, so you can pick and choose your fasting days (days where you eat 800 calories) based on what is most convenient for you.

The 5:2 diet plan was popularised by Dr Michael Mosley. In 2021, he discovered that he had type 2 diabetes, but he was intent on finding an alternative treatment to traditional medication. He worked closely with researchers who were looking at the benefits of intermittent fasting, and discovered the power of a 5:2 diet. After following it himself, he not only lost weight, but managed to reverse his type 2 diabetes without medication. Following his own success with the diet, he shared his findings with thousands of people across the world who have also used The Fast 800’s 5:2 diet plan to lose weight and reverse their type 2 diabetes.

Following the 5:2 diet plan, or the ‘5 and 2 diet’, is simple: you consume 800 calories just two days a week, and the remaining five days are spent following a moderately low carb Mediterranean-style diet. For further support on what to eat on your 5:2 fast days and non-fasting days, our Programme covers The New 5:2 plan. It provides you with nutritionist-developed meal plans, daily recipes to enjoy throughout your journey, as well as automated shopping lists, helpful articles and a Community of others trying the same lifestyle.

Research shows that there are many benefits of following intermittent fasting diets like a 5:2 diet. Putting your body through regular cycles of fasting gives it a break from concentrating on digesting foods so that it can focus on other essential bodily processes. As a result, a 5:2 fasting diet has been shown to improve insulin response, lower blood pressure and boost metabolism efficiency, as well as activate autophagy (clearing out old or damaged cells) for cell regeneration.

The premise of a 5:2 diet is that you fast for two days a week, and then follow a regular, balanced diet on the other five days a week. In this diet, a fast day counts as consuming 800 calories, as research has shown this still puts your body into a state of fat-burning ketosis. On the other five days, there is no need to calorie count, but we still recommend you enjoy a low carb Mediterranean-style diet with sensible portions.

The 5:2 diet has been shown to result in similar, if not more, weight loss than full-time calorie-restrictive diets. One study in particular found that after three months of being on a 5:2 fasting diet, participants lost an average of 4.2kg (9.5lbs). This was twice as much as the full-time dieters, who lost an average of 2kg (4lbs) of fat. Many of our own Programme members have found success with weight loss from following The New 5:2 diet, so head here to hear from them.

The New 5:2 Diet plan can be followed for life, unlike lower calorie diets like The Very Fast 800 or The Fast 800 Keto which should only be followed for up to 12 weeks. If you decide to try a 5:2 diet plan for weight loss, follow it for at least a few weeks to start seeing results.

On 5:2 fasting days, we recommend eating high protein, low carb foods that will help to keep you energised and full while on a limited calorie intake. Regardless of how many calories you consume, it’s still essential to get in your daily recommended amount of protein and fibre to ensure you’re properly nourished. Oily fish, chicken, eggs, tofu, broccoli, cauliflower rice, olive oil and Greek yogurt are all examples of nutrient dense foods you can enjoy on 5:2 fasting days. On non-fasting days, there are no set rules, but we recommend you still keep to a balanced, Mediterranean-style diet.

The New 5:2 Diet is for anyone wanting to lose weight gradually and healthily, or for those looking to maintain their current weight. It is also for anyone wanting to reap the benefits of an intermittent fasting diet, as it has been shown to improve insulin sensitivity and reduce blood pressure, so it is highly effective for those who suffer from high blood pressure or type 2 diabetes.

Absolutely! We recommend trying a combination of HIIT (high intensity interval training) and resistance training. These kinds of exercises include running, swimming and Pilates. Our Programme offers exercise videos suitable from beginner levels, all led by our team of fitness experts to guide you through an exercise regime that suits a range of diets, including a 5:2 diet.