There are many ways to do an intermittent fast, and 5:2 is one of the most popular.
What is a 5:2 fast?
Summary
Health benefits of 5:2 fasting.
Here’s a look at the science behind each:
It improves blood sugar levels.
High HbA1c levels are associated with a greater risk of long-termdiabetes-related complications4.
Fasting blood glucose is an indicator of your blood sugar levels several hours after eating.
One of the mechanisms by which 5:2 fasting improves your blood sugar levels is by improving your insulin sensitivity.
It may improve cardiometabolic health.
It may boost liver health.
It may improve brain health.
However, the authors note that further research is required to substantiate these benefits in humans.
It may promote weight loss.
However, the amount of weight you lose will be highly dependent on what you eat during non-fasting days.
Is 5:2 fasting effective for weight loss?
Yes, 5:2 fasting can help you lose weight.
Most of the weight loss is achieved in the first three months," says Varady.
Eating ahealthy, balanced, and nutritious dieton non-fasting days can help you achieve your weight loss goals.
Keep in mind, however, that losing weight too fast is not healthy either.
What to eat on fasting days.
Not getting adequate nutrition on fasting days can raise your risk of developingnutritional deficiencies11.
Experiment with different meal combinations.
On fasting days, try experimenting with different meal types and timings to see what works best for you.
Keep small snacks handy.
You may occasionally feel hungry or low on energy, particularly the first few times you fast.
Be mindful of your calorie intake.
For foods that don’t have labels, you canlook up the information you need online12.
Remember that the calorie count of a dish can vary depending on how it’s prepared.
A calorie tracker app can help you keep tabs on the number of calories you’re consuming per day.
Eat healthfully on non-fasting days.
Choose whole foods,lean proteins,healthy fats, andplenty of fiber.
How long can you do 5:2?
Safety and side effects.
5:2 fasting may be helpful to some people, but it’s not for everyone.
Another risk of 5:2 fasting isnutrition deficiencies14, which can lead to long-term health problems if left untreated.
Frequently Asked Questions
How much weight can I lose on a 5:2 fast?
Can you drink coffee on the 5:2 diet?
In fact, coffee canboost your energy levelsand help you feel more awake and alert when you’re fasting.
The takeaway.
Consult a health care provider to determine whether it’s safe and appropriate for you.
