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The 5:2 plan offers you an effective weight loss plan, and in the meantime allows you to have normal social life the other 5 days. Therefore, it is important not to compensate for the fasting days by eating much more on the non fasting days. This Diet is more of a Lifestyle. You will organise your week to ensure it fit to your lifestyle: you can chose whichever two days of the week you prefer, as long as there is at least one non fasting day in between them. A lot of Dieters are following the 5:2 Plan and saw an impressive health benefit like reducing insulin level.
The 2 Fasting days (low carb days), when you will consume 500-600 calories per day, you eat:
The 5 healthy eating days have to be within the recommended calorie intake (2000 calories for women, and 2500 calories for men). It is important to clarify that healthy eating days means you can't mean anything. If you eat junk food, fatty meals, and drink sodas packed with sugar, or alcohol, you won't loose weight, and you may even gain weight. Ideally , your healthy meals will be 1 protein portion (meat or fish), vegetables, and 1 fruit. You can consume carbohydrates like beans, pasta, rice or potatoe, but we would recommend to eat them for diner. Regarding dairy products, we recommend you to eat them more for lunch.
Of course a 5/2 diet is not as effective as a total fast plan, however it can allow you to lose 4 to 7 lbs per week (2 to 3 kg)* or it can permit to correcting an indulgent week end.
* Weight loss results can only be used as a guide, they may vary and are different for each individual.