How much weight can you lose on the 5:2 diet? According to
If you are doing your diet days correctly, you might expect to lose about 3/4 of a pound a week on 5:2, max. That would be 9 pounds in 12 weeks. But you say you are not counting calories and could be going over your TDEE on your non diet days.
There are no restrictions on the types of food you can eat, however a balanced diet is emphasised and it's suggested that women, following the diet, may expect to lose about 1lb a week, with men losing about the same or a little more.
The largest trial on the 5:2 diet showed an 18-pound weight loss within six months, comparable to continuous calorie restriction. Additionally, weight maintenance over the following six months was not found to be different.
For those aiming to lose belly fat, the 16/8 method is often recommended as the best intermittent fasting window to lose belly fat. By fasting for 16 hours and eating within an 8-hour window, you give your body enough time to burn stored fat while still allowing for a manageable eating period.
The NHS recommends eating at least five portions of fruit and vegetables a day, but if your aim is to lose weight, there's one type that you may want to avoid altogether. Dr Mosley, who created the Fast 800 diet and popularised the 5:2 diet, claims bananas aren't as beneficial as you think when it comes to 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.
Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. Losing 5% of your current weight may be a good goal to start with. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).
Five percent of your body weight -- 10 pounds for a 200-pound person -- can improve all kinds of health problems, and make you feel better, too.
If you can do intermittent fasting one day, it will be beneficial for your body. If you do it twice, it will be beneficial and if you do it 5 days a week, it will be extraordinary for your body.
To lose weight effectively and safely, aiming to lose 1 to 2 pounds (lbs) per week may be best. This means that losing 20 lbs may take 10 to 20 weeks. To lose weight, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but challenging to maintain.
Schedule: Eat normally for at least one day, then stop eating (fast) for a full 24 hours (e.g., 5 p.m. until 5 p.m. the next day). Resume eating normally again for one or more days. You may choose one or two days of fasting during the week, spaced with at least one normal day of eating in between.
The idea is that you restrict your calories to 500 for women and 600 for men, for two days a week and the other five days you eat a normal healthy diet. Typically men need 2400kcals a day and women need 2000kcals a day, however on the fasting days you will only have a quarter of your usual allowance.
Eating too many bananas or other high-potassium foods can cause excess potassium in the body, also called hyperkalemia. This can cause serious health problems, including heart issues. While most people wouldn't be able to stomach the number of bananas necessary to cause this to happen, it's something to be mindful of.
Potatoes. Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.
Snacks for weight loss include bananas and peanut butter, oatmeal and berries, or apple slices and cheese. Other healthy snack ideas include dark chocolate, almonds, hummus and pretzels, and a protein smoothie.
18/6 intermittent fasting results: month 1
As the weeks go on, you may experience desirable benefits like noticeable weight loss and changes in body composition. You may notice a boost in mental clarity too.
If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Digestion – Fasting is a great way to give your digestive system a break from over-eating or binge-eating as digesting large volumes of food can become stressful for the organs involved in digestion; fasting also shrinks the size of your stomach, so fasting more than once in a week isn't too healthy.