Beginner’s Guide to the 5:2 Diet

The 5:2 diet is just like the intermittent fasting diet and it involves regular fasts, it is one of the most popular diets right now. This diet was popularized by the British journalist name Michael Mosley. This diet is called 5:2 because 5 days are normal eating days and 2 days are restricted for calories, calories restriction is 500-600 per day. There are no requirements for the foods this diet is more of a lifestyle. Most of the folks found this diet very easy to adopt and they can stick to this diet for a long time.

How to Do It?

This diet is very easy to adopt. You have to eat five days a week normally and no need to restrict calories. On the other two days, you have to reduce the calorie intake. Men take 600 calories a day and women take 500 calories per day. It depends on you which two days you choose for calorie restriction. The most common days for the 5:2 diet are Thursday and Monday, with 2 to 3 meals, and you can eat the rest 5 days normally. Eating normally means you have to be careful and don’t take junk foods, it will stop you from losing weight, and it is can cause weight gain.


  • NO food restriction: Many folks like the 5:2 diet because there is no food restriction. It will also help you add new foods to your diet plan.
  • You can choose your fast days: It is completely depending on you which two days you want to choose for fast.
  • Proven health benefits: The 5:2 diet has clinically proven health benefits without any side effects.
  • The 5:2 diet is a Sustainable diet: Dropping your calories daily is very difficult. But the 5:2 diet is easy to adopt and you have to restrict your calories only for 2 days.


  • Hunger: Initially you feel hunger and other side effects. Side effects include fatigue, severe hunger, headaches, weakness, mood swing, and difficulty falling asleep.
  • Over-eating possibility: When you restrict your calories the chances are high for over-eating.
  • Hard to start: The 5:2 diet is hard to start initially; it requires serious dedication at the start.
  • Not suitable for all: The 5:2 diet is not suitable for all populations. This diet is not for pregnant women, people who have hypoglycemia, type 1 diabetes, etc.

7 Days Meal Plan for 5:2 Diet

Here is a 7 days’ meal plan for a 5:2 diet.

Day 1:

  • Breakfast: Raspberries and cream cheese on toast
  • Lunch: Avocado, egg salad, and smoked salmon
  • Dinner: Potato wedges and chicken fajitas

Day 2:

  • Breakfast: Mushroom and tomato omelet with baked beans
  • Lunch: Remaining chicken fajita wrap
  • Dinner: Bolognese with parmesan and penne

Day 3:

  • Breakfast: Peanut butter and wholemeal toast
  • Lunch: Remaining Bolognese with some chickpeas
  • Dinner: Chicken noodles soup

Day 4:

  • Breakfast: BLT grilled sandwich
  • Lunch: Greek salad
  • Dinner: Onion gravy veg with sausage ‘n’

Day 5:

  • Breakfast: Soft cheese and a toasted bagel
  • Lunch: Jacket potatoes with beans and cheese
  • Dinner: Rice with poppadoms and chicken jalfrezi

Day 6:

  • Breakfast: Porridge and blueberries
  • Lunch: Vegetable soup
  • Dinner: Broccoli and baked cod

Day 7:

  • Breakfast: Spinach and tomato omelet
  • Lunch: Rice and chicken jalfrezi
  • Dinner: Lemon sole breaded, petit pois and chips

Bottom Line

The 5: 2 diet is very easy to adopt, it is an effective way to lose weight fast and also helps you increase metabolic health. Many folks found this diet very easy and they can stick to it easily. If you want to lose weight fast and improve your overall health, this diet is best for you.

About the author

Asif Ali

Asif Ali is an aspiring writer from Pakistan. He loves writing about health & fitness and all the latest lifestyle trends.

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