In short:
- On the 5:2 diet, you eat normally on five days and limit calories to 500–600 kcal on two days.
- Fasting-day meals should be rich in protein and dietary fiber to keep hunger under control.
- Clinical studies confirm that the 5:2 diet is comparable to continuous calorie restriction for weight loss.
- The diet is not suitable for pregnant women, minors or people with eating disorders.
The 5:2 diet is one of the most popular intermittent fasting methods: on five days of the week you eat as usual, and on two days you cut calorie intake significantly. Below you will find a complete 7-day sample menu and a list of foods that make fasting days more bearable.
How does the 5:2 diet work, and what does the scientific evidence say?
The principle of the 5:2 diet is simple: on two chosen days a week, calories are limited to 500 kcal for women and 600 kcal for men, while on the other five days you eat according to your normal daily energy needs. Fasting days should not be consecutive — usually, for example, Tuesday and Thursday are recommended.
In a randomized clinical trial by Manchester Metropolitan University, women following the 5:2 diet lost an average of 6.4 kg of body weight over 6 months, which was comparable to the results of the continuous calorie restriction group (Harvie et al., 2011). In a later randomized controlled trial, the same research group confirmed that the 5:2 diet also improves insulin sensitivity and lowers IGF-1 levels compared with continuous calorie restriction (Harvie et al., 2013).
We have also covered news on healthy eating and sports in the Weekly News 09/14 issue.
What does a weekly sample menu for the 5:2 diet look like?
Monday — regular eating day
- Breakfast: Oat flakes with bilberries and flaxseed
- Lunch: Grilled chicken fillet with quinoa and roasted vegetables
- Dinner: Salmon fillet with steamed broccoli and brown rice
- Snack: Greek yogurt with honey and walnuts
Tuesday — regular eating day
- Breakfast: Whole-grain toast with avocado and a soft-boiled egg
- Lunch: Lentil soup with whole-grain bread
- Dinner: Turkey fillet with bell pepper and garlic sauce and buckwheat
- Snack: Apple with almond butter
Wednesday — FASTING DAY (~500 kcal)
- Breakfast (8:00): 2 boiled eggs + 100 g cucumber + 2 tomatoes (~150 kcal)
- Lunch (13:00): Large green salad (spinach, cucumber, radish) + 1 boiled egg + lemon juice (~120 kcal)
- Dinner (19:00): 120 g boiled chicken breast + 200 g steamed broccoli + tomatoes (~230 kcal)
Thursday — regular eating day
- Breakfast: Muesli with oat milk and berries
- Lunch: Tuna salad with whole-grain bread
- Dinner: Chicken and vegetable stir-fry with noodles
- Snack: A handful of mixed nuts
Friday — regular eating day
- Breakfast: Omelet with bell pepper and onion
- Lunch: Pea soup with rye bread
- Dinner: Grilled mackerel with a fresh salad
- Snack: Cottage cheese with berries
Saturday — regular eating day
- Breakfast: Whole-wheat pancakes with strawberries and plain yogurt
- Lunch: Caesar salad with grilled chicken
- Dinner: Oven-roasted chicken with root vegetables
Sunday — FASTING DAY (~500 kcal)
- Breakfast (9:00): 150 g fat-free Greek yogurt + 100 g berries (~100 kcal)
- Lunch (14:00): Chicken broth (300 ml) + 80 g boiled chicken breast + leek (~180 kcal)
- Dinner (20:00): 130 g grilled cod fillet + 200 g steamed broccoli + lemon (~220 kcal)
We also shared news from the world of supplements and nutrition in the Weekly News 26/13 issue.
Which foods should you choose for your fasting-day food list?
The key to successful fasting days is food choice — foods with high satiety value and low calorie density help you stay satisfied even on a limited amount of energy.
Suitable foods on fasting days:
| Food group | Examples |
|---|---|
| Green vegetables | Spinach, lettuce, cucumber, broccoli, sprouting broccoli, radish |
| Protein sources | Eggs, chicken fillet, fish and seafood, fat-free Greek yogurt |
| Broths | Chicken broth, vegetable broth |
| Berries | Strawberries, bilberries, raspberries |
| Drinks | Water, black coffee, green tea, herbal teas |
Avoid on fasting days:
– Sugary drinks and sweets
– High-fat dairy products and fried foods
– Alcohol
– Processed snacks
We have also covered roundups of sports and nutrition research in the Weekly News 10/13 and Weekly News 05/13 issues.
Is the 5:2 diet safe, and who is it not suitable for?
For most healthy adults, the 5:2 diet is safe for short-term use. A clinical trial on intermittent fasting found that alternate-day fasting is safe and effective, but long-term comparative data still need further research (Trepanowski et al., 2017).
The 5:2 diet is NOT suitable for:
– Pregnant and breastfeeding women
– Minors (under 18)
– People with a history of eating disorders
– People with type 1 diabetes without medical supervision
– People taking insulin or blood-thinning medication
The World Health Organization stresses that monitoring weight and changing dietary patterns must be approached holistically and, when necessary, involve medical professionals — you can find more detailed information on the WHO healthy eating page.
References
- Harvie MN, Pegington M, Mattson MP et al. (2011). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers in overweight women: a randomised trial. International Journal of Obesity. PMID: 20921964
- Harvie M, Wright C, Pegington M et al. (2013). The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. British Journal of Nutrition. PMID: 23591120
- Trepanowski JF, Kroeger CM, Barnosky A et al. (2017). Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Internal Medicine. PMID: 28459931
Frequently asked questions
How many calories can you eat on fasting days?
Women can eat up to 500 kcal on fasting days and men up to 600 kcal. It’s worth spreading the calories over 2–3 meals, favoring foods rich in protein and dietary fiber, which keep you full for longer.
Can you drink coffee on fasting days?
Yes, black coffee without sugar or milk is calorie-free and works well on fasting days. Green tea and herbal teas are also allowed. The most important thing is to drink enough water — at least 2 liters a day.
How many weeks does it take to see results on the 5:2 diet?
Most people notice the first changes after 4–6 weeks. In clinical studies, statistically significant weight loss results were shown after a 6-month period (Harvie et al., 2011).
Can you work out on fasting days?
Light activity such as walking and yoga is fine. Intense strength or interval training is not recommended on fasting days, because your body doesn’t get enough energy for recovery. After 1–2 weeks of getting used to the routine, you can gradually increase the training load.
Is the 5:2 diet suitable for vegetarians and vegans?
Yes, the 5:2 diet combines well with a plant-based diet. Good vegetarian protein sources on fasting days are legumes (in small amounts), tofu, Greek yogurt and seaweed.
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