Every day, a new trendy diet appears on the Internet. From high-protein, low-carb eating methods to intermittent fasting, there are many concepts floating around, all with a similar intention: to lose weight and burn fat. Recently, people have been talking about the 5:2 plan for weight loss. What is it, how does it work and should you try it? We asked Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummiesto weigh in on the trendy weight loss method.
What is the 5:2 plan for weight loss?
First of all, what is the 5:2 plan for weight loss? “The 5:2 plan is a type of intermittent fasting. You eat normally for five days of the week and on the other two non-consecutive days you severely restrict calories, usually to around 500 calories for women and 600 for men,” says Collingwood.
How would this work?
How would this work? “The idea is that these fasting days create a weekly calorie deficit, which can promote weight loss and metabolic benefits without daily restriction,” says Collingwood.
Is there any research that supports it?
Is there any research supporting this diet? “Research shows that the 5:2 plan can lead to weight loss and improved control of blood sugar, cholesterol and inflammation,” says Collingwood. “It’s similar to traditional calorie restriction.”
It might work for some, but not for others
However, Collingwood notes that results vary, “and success often depends on what someone eats during their ‘normal’ days and their ability to maintain the routine long-term,” she says. “Some people find it sustainable because it allows flexibility most days of the week, while others struggle with hunger, fatigue, or overeating after fasting days.”
Does she approve of it?
“The 5:2 plan is not a magic bullet. I don’t recommend such a low calorie level, even if it’s only 2 days a week. It’s especially not good for people who have an unhealthy relationship with food, are prone to eating disorders, or can’t handle hunger cues without it leading to excessive behavior. It’s also not ideal for people with diabetes, pregnant women, or those with low levels. “high activity levels or health problems requiring regular nutrition,” says Collingwood.
Choose a balanced approach rather than a trendy diet
What does Collingwood recommend for weight loss? “For most people, a balanced approach that includes consistent eating habits, nutrient-dense foods, and portion awareness tends to be easier to maintain long term,” she says.
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