Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days
As well as very low calorie meals for fast days, this 5:2 gives you a complete weekly menu. So you get a good idea of what you can eat on non fast days without compromising your weight loss.
How the 5:2 plan works
. Each week you eat normally for 5 days plus 2 days fasting
. On normal days you should stick to the number of calories required to maintain your weight
. On fast days eat just a quarter of your daily maintenance calories.
. For most people, fast days will be around 500 to 800 calories. (Mainly the lower amount for women and towards the higher for men.)
. Fasting can be on any 2 days you choose, however, most people find it's best not to fast on consecutive days.
How many calories can you eat?
The wlr 5:2 plan has been created to allow enough calories to include snacks, drinks and treats - especially on non fast days.
How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories.
You can take a free trial of the wlr tools for an accurate estimate of your maintenance calories, they are shown in the food diary. (You also have the calories history report, which makes it easy to balance calories over a week.)
How much weight can you lose?
5:2 dieting is not the quickest for weight loss. The diet creates a weekly deficit of around 3000 calories, so you could expect to lose a little under a pound a week - provided you don't go OTT on your feast days!
We recommend keeping a food diary and watching your calories on non fast days to make sure this doesn't happen, at least to start with.
Studies so far have been fairly short term (3-12 weeks) and results show average weight loss of 4-8% over this period.
However, if the diet suits you, it may be easier to continue longer term than diets that are more restrictive on a day-to-day basis.
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