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Every day, a new trendy diet surfaces on the internet. From high-protein, low-carb regimens to intermittent fasting, there are numerous ideas circulating, all with the common goal of losing weight and burning fat. Lately, the 5:2 plan for weight loss has caught people’s attention. What exactly is this plan, how does it function, and is it worth trying? We consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to get her insights on this popular weight loss method.
What Is the 5:2 Plan for Weight Loss?
So, what is the 5:2 plan for weight loss? “The 5:2 plan is a form of intermittent fasting. For five days each week, you eat normally, and on the other two non-consecutive days, you restrict your calorie intake—typically to around 500 calories for women and 600 calories for men,” explains Collingwood.
How Does It Reportedly Work?
How is it said to work? “The concept is that these fasting days lead to a total weekly calorie deficit, which can aid in weight loss and provide metabolic benefits without the need for daily restriction,” Collingwood states.
Is There Research Supporting It?
Is there any research backing up the diet? “Research shows the 5:2 plan can lead to weight loss and improvements in blood sugar control, cholesterol, and inflammation,” says Collingwood. “This is 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 on their ‘normal’ days and how well they can 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 Endorse It?
“The 5:2 plan is not a magic fix. I don’t recommend such a low calorie level, even if it is just 2 days per week. It is especially not good for people who have an unhealthy relationship with food, are prone to disordered eating, or can’t handle hunger cues without it leading to binge behavior. It’s also not ideal for people with diabetes, pregnant women, or those with high activity levels or medical conditions requiring regular nutrition,” Collingwood says.
Focus on a Balanced Approach Over a Trendy Diet
What does Collingwood recommend for weight loss? “For most people, a balanced approach that includes consistent eating patterns, nutrient-dense foods, and portion awareness tends to be easier to sustain long-term,” she says.
