What is the 5:2 diet?

The 5:2 diet first appeared on the BBC science programme Horizon, when journalist Dr Michael Mosley presented an episode entitled Eat Fast and Live Longer. He published The Fast Diet book the following year.

Unlike most diets, on the 5:2 plan you can eat anything you like for five days in every week. On the other two days you have to limit yourself to just 500 calories (600 calories if you’re a man). It’s a form of fasting, but unlike total fasting you can, with planning, eat enough on your diet days to keep you feeling well fed.

When should I fast?

You don’t have to stick to the same two days each week, although many people find it helpful to have a routine to stick to. It’s usually best to avoid planning your diet days for weekends, as social pressures can make the diet impossible to stick to.

So what can you eat? There are plenty of recipes out there, as Google will show you. The BBC Good Food website has a lot of suggestions, although many of them are on the upper limit of what’s allowed for each day.

So what’s the point of this site?

Some people like to fast for most of the day, choosing to consume their entire allowance of calories in one meal. I find that approach impossible to follow, as it leave me hungry for the rest of the day.

So while most 5:2 diet recipes will aim for the upper end of your allowance, some just squeezing under the 500 calorie limit, there isn’t a lot of advice for people who want to spread their calories throughout the day.

This site features main recipes that take up about half your daily limit, but its main purpose is to present low-calorie light bites that will keep you going at lunchtime (assuming your main meal is in the evening), as well as a selection of very low calorie snacks that will help you over the difficult periods during the day. And if you can’t be bothered to throw a couple of ingredients together, check out some low calorie ready meals.

It also covers low calorie ingredients such as konjac noodles and cauliflower rice, that will help you to feel fuller by consuming a greater bulk without piling on the calories.

Now that chain restaurants have to list the calorie content of their food on their menus, it’s easier than ever to eat out on diet days without worrying about breaking the calorie bank. I’ve included a few suggestions for chain restaurants where you can get a reasonable meal without ruining your diet.

Why didn’t you mention…

If you have any ideas for recipes, snacks, ingredients or eating out options, please get in touch so they can be included.