Eat freely five days and reduce calorie intake to 500-600 kcal for two non-consecutive days.
A protocol of intermittent fasting where a person eats normally five days a week and drastically reduces calorie intake (500-600 kcal) two non-consecutive days.
The 5:2 diet, also known as modified intermittent fasting, allows for a weekly calorie restriction without completely giving up food on fasting days. Unlike complete fasting, the two restriction days involve a very low calorie intake, usually one light meal or two small meals. This approach makes the protocol more sustainable for beginners as it avoids total deprivation while creating a sufficient calorie deficit for weight loss. Non-fasting days allow for balanced eating without strict calorie counting.
Creates a weekly calorie deficit for weight loss while preserving metabolism and maintaining food flexibility.
Space out the two restriction days to optimize digestive and energetic recovery. Prioritize protein-rich foods and fiber on restriction days for satiety maintenance. Maintain regular hydration and moderate physical activity.
The 5:2 diet offers a flexible and sustainable approach to intermittent fasting by combining regular days with moderate restriction rather than complete fasting.
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