Intermittent Fasting For Weight Loss: The 5:2 Diet

If you’re looking to lose weight but don’t fancy restricting your diet 7 days a week or simply want a more gradual weight loss plan, the exante 5:2 fasting diet could be the solution for you. With a combination of fasting and healthy eating, the 5:2 diet is a popular choice when it comes to losing weight. Channel 4’s January dieting series ‘How To Lose Weight Well’ successfully trialled 5:2 intermittent fasting, and even Philip Schofield has praised 5:2 as a diet option!

Firstly, what is intermittent fasting?

Fasting, or abstaining from some or all foods and drink for a significant period of time, has been practiced for hundreds of years. Initially, a religious observance, the health benefits of fasting have since transformed it into a popular weight loss tool. As well as the popular 5:2 intermittent fasting diet plan, a new diet trend is the 16:8 diet plan. The 16:8 diet plan is where you eat for 8 hours a day, and then fast for 16 hours a day. Only water is allowed during the 16 hour fasting period.

What are the benefits?

Weight loss – the body will primarily use fats for energy during intermittent fasting, reducing body fatty tissue mass and in turn inducing weight loss (1).
Steady blood sugar levels – Intermittent fasting has also been found to increase insulin sensitivity and improve the regulation of blood sugar, which could reduce your risk of developing type 2 diabetes (2).
Improved digestion – Boosted metabolic function by regulating bowel movements and overall digestion. Protected immune system – Intermittent fasting reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation (3).
Brain function – Intermittent fasting can facilitate growth of new neurons as well as protect the brain from damage (4, 5)

Linda lost 3.5 stone by following the 5:2 plan

How to lose weight well: what is the 5:2 diet?

The 5:2 diet is an intermittent fasting plan. Traditionally, the plan involves 2 non-consecutive ‘fasting’ days where you restrict your daily calorie intake to around 600 calories, followed by 5 days of normal, healthy eating (approx 2000kcal for women and 2500kcal for men).

Is the 5:2 fasting diet for me?

If you are looking for a simple and effective way to lose or maintain your weight and find sticking to a restricted calorie diet every day challenging, 5:2 is for you.

Learn how to cook healthy food and incorporate exercise into your routine.
No ‘banned’ foods – making you less likely to fall off track
A flexible way to sustain healthy weight loss.
Fasting on weekdays reduces the need for meal prep during the week.
Sustainable way to maintain a healthy lifestyle long-term
Perfect for those looking to lose or maintain their weight

Fasting is a simple concept proven to promote weight loss 1-2 pound a week weight loss* Philip Schofield, when talking about 5:2 dieting on This Morning, said the following: “I did the 5:2 – amazing, amazing results. I’m absolutely thrilled and I shrunk my stomach down and so I now have a much smaller appetite, I’m very happy with that”

How can I do the 5:2 diet with exante?

On your fasting days, enjoy 3 exante meal replacement products, reducing your calories to 800 kcal a day. On your ‘off’ days try healthy recipes from linked on our blog, following the recommended calorie intake advised for men and women per day. Each exante meal replacement contains 1/3 of your NRV of vitamins and minerals, giving your body everything it needs. No calorie counting or temptation from other foods. If you are vegan, and still want to follow a 5:2 diet plan, our new vegan meal replacement shakes are the perfect choice for your fasting days.

Channel 4’s ‘How to Lose Weight Well’ saw Fay follow the 5:2 diet for 4 months and the results are telling. Fay admits to struggling with the diet but despite this, loses 17 lbs over the 4 months. Although the 5:2 diet it is not a ‘quick-fix’ and will not provide dramatic losses, it is a different approach to changing your eating habits, that still allows you to enjoy the foods you like. Fay described the diet as “really do-able and very sustainable” and went on to say “that if anyone has tried diets and failed in the past, then they should try the 5:2 diet.”

In need some recipe inspiration? Here are some low-carb 200 calorie recipes to use as inspiration!

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It can be difficult to know what to prepare in the kitchen to support your weight loss goals. That’s why we’ve put together this Low-Carb 200 Calorie Recipe Guide to help you cook up deliciously healthy meals that will help keep you on track with your diet.

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Shop our 5:2 diet packs today and start losing weight for good!

References

Harvie, M., Wright, C., Pegington, M., McMullan, D., Mitchell, E., Martin, B., … & Camandola, S. (2013). The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. British Journal of Nutrition, 110(8), 1534-1547.
Halberg, N., Henriksen, M., Soderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., & Dela, F. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of applied physiology, 99(6), 2128-2136.
Cheng, C. W., Adams, G. B., Perin, L., Wei, M., Zhou, X., Lam, B. S., … & Kopchick, J. J. (2014). Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression. Cell stem cell, 14(6), 810-823.
Lee, J., Seroogy, K. B., & Mattson, M. P. (2002). Dietary restriction enhances neurotrophin expression and neurogenesis in the hippocampus of adult mice. Journal of neurochemistry, 80(3), 539-547.
Arumugam, T. V., Phillips, T. M., Cheng, A., Morrell, C. H., Mattson, M. P., & Wan, R. (2010). Age and energy intake interact to modify cell stress pathways and stroke outcome. Annals of neurology, 67(1), 41-52.

Aimee Heeran

Writer and expert

Aimee graduated from the University of Bristol in 2019. It was during her time at University that her love of fitness and nutrition truly began. She’s always loved an active lifestyle from a small child. Aimee frequently enjoys going to the gym, regular hot yoga classes and going for long country walks. She loves trying new activities and in the last 12 months has tried jet skiing, horse riding, and her first 10K race.

Fasting For Weight Loss: The Exante 5:2 Diet

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