5/2 Diet

Has anyone tried the 5/2 diet where 2 days a week you fast? Or every other day you eat 500 calories and eat what you like up to 2200 calories the other days. If you have - what do you think? I have heard great things about this.
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Replies

  • Orangesoda0201
    Orangesoda0201 Posts: 5 Member
    I personally wouldnt do it because I workout at least 6 days a week for 2-3hrs and I NEED my calories LOL i dont see how this can be good for your body?? Wouldnt it make more sense to increase exercise and lower your calories?
  • MicheletteLew
    MicheletteLew Posts: 9 Member
    Sorry at 64 and some limited mobility, I walk for exercise, I can't really work out like I used to...
  • ReaderGirl3
    ReaderGirl3 Posts: 868 Member
    edited May 2016
    Has anyone tried the 5/2 diet where 2 days a week you fast? Or every other day you eat 500 calories and eat what you like up to 2200 calories the other days. If you have - what do you think? I have heard great things about this.

    I did alternate day IF for my weight loss phase, 5:2IF for the transition period between weight loss and maintenance (continued to lose during this time), and now after being in maintenance for a few years I'm going to be starting a modified 5:2 plan tomorrow, to deal with a few vanity pounds that are irritating me. I've realized that doing something like 5:2IF just works better for me, than doing a more traditional calorie counting plan.
  • MicheletteLew
    MicheletteLew Posts: 9 Member
    Thank you!
  • ReaderGirl3
    ReaderGirl3 Posts: 868 Member
    Thank you!

    One really helpful thing is to pre-plan your lower calorie days. This is seriously a life saver :) I already have mine figured out and I'm ready to go for tomorrow (I'm doing 2-700 calorie days a week/5-1,578 calorie days). I've personally found that breaking up my low calorie days into smaller snack type meals every couple hours works best (others prefer to save the calories for one larger meal at night).

    Oh, and never ever go to the grocery store on one of your low calorie days-you have been warned :p
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I lost the majority of my weight doing alternate day fasting. 500 calories one day and my TDEE the next and so on.

    Just dont eat over your maintenance calories on your up days.
  • feisty_bucket
    feisty_bucket Posts: 1,047 Member
    You'll get good info on the specialist groups here.

    Anyways, yeah, I'm in a week of ADF right now. I switch from maintenance into fasting mode whenever I need to, and have been using the technique for the past year and a half.

    IMO, it's way better than regular day-to-day calorie cutting.
  • TeaBea
    TeaBea Posts: 14,517 Member
    You'll get good info on the specialist groups here.

    Anyways, yeah, I'm in a week of ADF right now. I switch from maintenance into fasting mode whenever I need to, and have been using the technique for the past year and a half.

    IMO, it's way better than regular day-to-day calorie cutting.

    http://community.myfitnesspal.com/en/group/100058-5-2-fasting
  • debbiesteinman
    debbiesteinman Posts: 55 Member
    I am starting this 5:2 plan. As I have been in a plateau for over 6 months. I am 60 years old and have been doing strength and weight training at the gym over 18 months and just started TRX training. I have signed up for learn to run running classes at the end of the month. So exercise is not the problem it's the sweet tooth which I must get under control. I am stronger than ever but still have 20 pounds to lose and the trainers all say get the diet and sugar under control. So, here I go. Also, I just started the Candida diet as the dietician said it is high and sugar feeds it so I started the candin tablets and probiotics and no sugar diet and the 5:2 should fit right in. I get retested in 5 weeks so I will have an idea if this diet really helps us women lose weight.
  • sijomial
    sijomial Posts: 19,811 Member
    I found 5:2 far easier to lose weight in a slow, steady way than everyday calorie deficit which just bores and frustrates me.
    There's two 5:2 groups on here - well worth joining.

    You can either do it the way it was intended (2 days @ 500 and 5 days eating "normally") or if you want to calorie count 7 days a week then 2 days @ 500 and 5 days eating at maintenance calories.
  • ralostaz2000
    ralostaz2000 Posts: 135 Member
    You'll get good info on the specialist groups here.

    Anyways, yeah, I'm in a week of ADF right now. I switch from maintenance into fasting mode whenever I need to, and have been using the technique for the past year and a half.

    IMO, it's way better than regular day-to-day calorie cutting.
    Sounds good thing u r following for the past year and a half and oK I understood that in sone days u r following maintenance calories..but what do u mean by fasting mode?

  • heybales
    heybales Posts: 18,842 Member
    Fasting day kind of misnomer - as in the study it was 25% of the maintenance days.

    So for average woman with 2000 maintenance - 500, man was about 600.

    But if you have decent level of activity - your average maintenance could be much higher, therefore 25% would be higher too.
  • To each their own, but I guess I just don't see the point. I much rather eat healthy every day.
  • heybales
    heybales Posts: 18,842 Member
    So "healthy" in this context means enough calories compared to something?
    Nothing to do with type of food.
    Because frankly, if only eating 500-600, most people tend not to kill that with a couple candy bars.

    In the study the 5:2 actually had better results than a daily deficit - because it allowed the body and hormones to usually be at best levels not being stressed constantly.
    And most studies on fasting have shown increase in metabolism within the first 48-72 hrs before it nosedives - so actually a benefit there too, even though not a true fast since still eating.

    Then again - when done correctly, it's an average 22% deficit - which frankly is probably a lot smaller deficit than many take (woman burning on average 2200-2500 and eating only 1200) - so that helps them too.
  • TeaBea
    TeaBea Posts: 14,517 Member
    To each their own, but I guess I just don't see the point. I much rather eat healthy every day.

    Zig-zagging daily calories is not a new concept. In fact some people who've never had a weight problem zig-zag calories naturally. They eat a little less during the week to balance out a weekend with a special restaurant meal or a party.

    The point for me is maintenance. I've lost weight before and not maintained.

    I figured I could diet 7 days a week (again) at 1350 calories (until I reached goal) OR I could diet at 800 calories 3 days a week and eat at maintenance for 4. I get my deficit for the week in 3 days (not 7). I LOG my maintenance days too. This way I am "practicing" maintenance before I get there.
  • megemrj
    megemrj Posts: 547 Member
    I'm doing 5/2. I don't average 500 CALs on my fast days, more like 700. I workout alot and find that 500 is just too low for me. On non-fast days I have around 1300 cals. YMMV.

    Play with the numbers. Everyone is different.
  • FitOldMomma
    FitOldMomma Posts: 790 Member
    I've been very interested in the 5-2 eating plan for awhile. I'm more interested about it for maintaining weight loss. Going to talk to my doc about it when I see her next, and then going to meet with a nutritionist.

    I've heard mostly good about it.
  • Tydeclare44
    Tydeclare44 Posts: 572 Member
    I personally wouldnt do it because I workout at least 6 days a week for 2-3hrs and I NEED my calories LOL i dont see how this can be good for your body?? Wouldnt it make more sense to increase exercise and lower your calories?

    And wreck your metabolism while losing muscle? No thank you. Fasting is not a new concept. I would encourage you to read up on the subject, as I have found intermittent fasting to be extremely healhy, gives me more energy and lets me enjoy my foods without obsessing over meal prep and calories. Fasting allows for increased levels of HGH, and higher insulin sensitivity. Fat (not weight) loss comes as a biproduct.
  • Tydeclare44
    Tydeclare44 Posts: 572 Member
    Has anyone tried the 5/2 diet where 2 days a week you fast? Or every other day you eat 500 calories and eat what you like up to 2200 calories the other days. If you have - what do you think? I have heard great things about this.

    Personally, I do the 16:8 split, but do throw in a few 24-36 hour fasts here and there. I've had great success in all aspects of life using fasting protocols. I say just choose the method you find most convenient for yourself and stick to it. Add me if you have any questions or need support!
  • RebeccaNaegle
    RebeccaNaegle Posts: 236 Member
    I usually eat less on days I don't work out, but not only 500 cal. more like 900-1000, and around 1200 on days that I workout.