Weekly Meal Plan and a New 5:2 Diet Recipe for Fast Days - Creamy Garlic Mushrooms on Toast (190 Calories) (2024)

FAQs

What is the 5:2 diet plan? ›

The 5:2 diet is actually very simple to explain. For five days per week, you eat normally and don't have to think about restricting calories. Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men.

Unlike the 5:2 diet which involves eating normally for five days and fasting for two, the 5:5:5 diet is about eating five small meals every single day. According to UK nutritionist Angela Dowden, creator of the diet, it can help users lose up to five pounds in a fortnight.

The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men you could expect to lose slightly more. The NHS recommend a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable.

In the meantime, eating a balanced diet and being more active will help you lose weight steadily and gradually – a weight loss of 1-2 pounds (0.5-1kg) a week is achievable. This is the safest approach. Our booklet Fact not fads will help you to get started.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

In general, if you are a healthy adult and are eating a nutrient-rich meal for your OMAD, you can expect to lose anywhere from 4-8 pounds in two weeks. Of course, this number can vary from person to person, and those who are overweight may lose more weight compared to those with a healthy weight.

Optavia has helped people lose weight, but it isn't healthy for everyone. Any diet program can have unintended effects such as triggering disordered eating or yo-yo dieting. Consult with a physician before starting Optavia or any other weight loss program.

What Is A 5 Meals A Day Plan? Eating 5 meals a day involves having breakfast, a mid-morning snack, lunch, mid-afternoon snack, and dinner (7). To do this, you will need to try and eat every three hours. The most important part of this meal plan (and any other diet) is to eat less calories each time.

According to many experts, eating breakfast jump starts fat burning and 5–6 small meals per day prevent your metabolism from slowing down. But studies actually show mixed results and it is not clear that more frequent meals help you lose weight.

What is the 5:2 diet one week? ›

Looking at the 5:2 diet

Under this plan, you eat what you want for 5 days each week and then limit yourself to 500 calories on the other 2 days. In a recent study conducted at Queen Mary University of London, researchers said the results of 5:2 intermittent fasting are similar in effectiveness to traditional dieting.

Studies suggest that the 5:2 diet is as effective as calorie restriction for weight loss and may offer some additional benefits such as improvements in fasting blood sugar and appetite management.

The new 5:2 Diet

Cutting down to 800 calories a day seems to be almost as effective and for some people much more 'doable'.

16/8 method: Each day you fast for 16 hours and only eat during the remaining 8 hours. It is also called a time restricted diet. The 5:2 diet: In a week you eat normally for five days and on the other two days you eat no more than 500-600 kcal (2100-2500 KJ). Alternate day fasting: Three-four 24 hour fasts each week.