5:2 intermittent fasting
Five normal eating days per week with two non-consecutive days of roughly 500–600 kcal intake.
Horário de exemplo
Monday and Thursday — low-calorie days (~500–600 kcal)
Two non-consecutive days per week with severely restricted calorie intake.
Other five days — normal eating
No calorie restriction on the remaining days of the week.
Para quem é adequado
- People who prefer to fast on specific days rather than restrict daily eating hours
- Those who find daily time-restricted eating incompatible with their schedule
- People looking for a flexible intermittent fasting approach with normal eating on most days
Pros and cons
Prós
- Normal eating on five days makes the protocol more socially flexible than daily restriction
- Only two days per week require significant dietary change
- Studied in several controlled trials with documented effects on metabolic markers
Contras
- The two low-calorie days (500–600 kcal) can be quite challenging, especially initially
- Not a time-restricted eating protocol — hunger management works differently than hourly fasting
- Calorie counting is typically required on fasting days to stay within the 500–600 kcal target
Perguntas frequentes
- How does 5:2 differ from daily intermittent fasting like 16:8?
- 16:8 restricts eating to an 8-hour window every day. 5:2 involves no daily time restriction — instead, on two chosen days per week, calorie intake is limited to approximately 500–600 kcal. On the other five days, eating is unrestricted. The mechanisms and practical experience of the two approaches differ considerably.
- Which days should I fast on 5:2?
- The two low-calorie days should be non-consecutive — for example, Monday and Thursday — to avoid extended back-to-back restriction. Most people choose days that fit their weekly schedule and allow social eating on weekends. The specific days are flexible and can be adjusted week to week.
- What counts as 500–600 kcal on a 5:2 fasting day?
- On a 5:2 fasting day, the goal is to limit total food intake to roughly 500 kcal for women and 600 kcal for men. Many people achieve this with high-protein, high-fibre foods — such as eggs, lean protein, vegetables, and soups — to maximise satiety at low calorie counts. Tracking calories on fasting days is typically necessary.