Several of my friends have lost weight on the 5:2 diet. I have angina and am hoping to lose weight before my heart bypass surgery later this year. Do you think this diet is a good choice for me?
BHF dietitian Victoria Taylor says:
The 5:2 diet is based on a principle known as intermittent fasting. This is where you eat normally at certain times and then fast during other times.
There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and ‘fasting’ on the remaining two days. On a ‘fast’ day, you would typically consume between 500 and 600 calories.
Some studies have linked this diet to lower rates ofcoronary heart disease, but more research is needed
There is some evidence to suggest intermittent fasting helps with weight loss, and some studies have linked it to lower rates of coronary heart disease and diabetes, but more research is needed before this can be proven.
We don’t yet know if this diet can be kept up long-term, how it compares with other weight-loss approaches and what pattern of fasting is most effective.
Not everyone can safely fast, so if you are considering it, you should talk to your GP, especially if you have diabetes. In the meantime, eating a balanced diet and being more active will help you lose weight steadily and gradually – a weight loss of 1-2 pounds (0.5-1kg) a week is achievable. This is the safest approach.
Our booklet Fact not fads will help you to get started. You can order it from our BHF publications page.
Meet the expert
Victoria Taylor is a registered dietitian with more than ten years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.
FAQs
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.
How much weight will I lose on a 5:2 diet? ›
Because the diet involves following a variety of food choices, the results differ from person-to-person. However, people can typically expect to lose between 1 to 2lb or 0.5 to 1kg a week. This result is based on people eating a healthy, balanced diet for 5 days of the week.
Does the 5:2 diet really work? ›
A 2021 study found the 5:2 to be effective for weight loss in the short term – more so than general, and traditionally more complex weight loss advice, and particularly when accompanied by group meetings. That said, it proved no more beneficial in the long term.
Is the 5:2 diet now 800 calories? ›
The New 5:2 approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week. The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions.
How many calories should a 5 2 person eat to lose weight? ›
5 - How Tall You Are
| The Effect of Height on Calorie Needs: | Daily Calories to Lose: |
|---|
| 1lb/wk | 1.5lbs/wk |
|---|
| Height 5'2 | 1543 | 1293 |
| Height 5'6 | 1630 | 1380 |
| Height 5'10 | 1717 | 1467 |
5 more rowsThe 5:2 diet should be very effective for weight loss if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss.
What happens if I only eat 500 calories a day for a month? ›
Danger of deficiencies
The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.
Can you eat potatoes on the 5:2 diet? ›
I know potatoes often get a bad rap because of their high glycemic index and I do acknowledge that I have been avoiding them like the plague on fast days, but with a little forethought they make a fabulous 5-2 meal. All that is required is a little attention to portion size and care in the preparation.
What is the best fasting for weight loss? ›
Intermittent Fasting
There are many different fasting regimens and it is unclear which may be the best. One of the most popular is the 5:2 system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. Diets that incorporate fasting can cause rapid weight loss.
What is the best intermittent fasting window to lose belly fat? ›
A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.
Dieters are recommended to consume a 'normal' number of calories for five days and then, for two, non-consecutive days, eat just 25 per cent of their usual calorie total – 500 calories for women and 600 for men.
What if I only eat 800 calories a day? ›
It's difficult to get good nutrition and feel satisfied on a very low-calorie diet. In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day.
How much weight will I lose if I eat 800 calories a day in a week? ›
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
How much should a 5'2" female weigh? ›
Ideal Weight Chart
| Male | Female |
|---|
| 5' 1" | 101 - 123 lbs. | 95 - 116 lbs. |
| 5' 2" | 106 - 130 lbs. | 99 - 121 lbs. |
| 5' 3" | 112 - 136 lbs. | 104 - 127 lbs. |
| 5' 4" | 117 - 143 lbs. | 108 - 132 lbs. |
28 more rowsIn the meantime, eating a balanced diet and being more active will help you lose weight steadily and gradually – a weight loss of 1-2 pounds (0.5-1kg) a week is achievable. This is the safest approach. Our booklet Fact not fads will help you to get started.
How many calories does a 200 lb woman need to lose weight? ›
To create a calorie deficit for weight loss, a 200-pound woman would need to consume fewer calories than her body requires for maintenance. A general guideline is to create a daily calorie deficit of 500 to 1,000 calories, which would result in a weekly weight loss range of 1-2 pounds.
Can I lose weight on 800 calories a day? ›
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
How many calories can a woman have on the 5:2 diet? ›
Unlike traditional diets focusing on daily caloric restriction, the 5:2 diet allows for a more flexible approach to eating. Ideally, during the two fasting days, you should consume no more than 500-600 calories for women and 600-800 calories for men.
What can I eat on a 500 calorie fasting day? ›
A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner. You will drink lots of water and may also have calorie-free beverages such as tea, coffee (no milk or sugar), and club soda.
Can you do 5 and 2 diet consecutive days? ›
The 500 or 600 calories can be eaten throughout the day as snacks, or as one or two meals. And the two days of fasting do not have to be consecutive - they could, for example, be a Tuesday and a Friday. You should try not to compensate for the lower calorie intake on the 2 days by overeating on the other 5 days.
Meet the expert