The 5:2 diet: how fasting two days a week works

What the 5:2 diet is

The 5:2 diet is a different flavor of intermittent fasting than 16/8. Instead of fasting by the hour every day, you eat normally 5 days a week and cut calories hard (~500 kcal for women, ~600 kcal for men) on 2 non-consecutive days.

How to set it up

• Pick 2 days that are not back to back (say, Tuesday and Thursday).
• On those days: 500-600 kcal, leaning on protein and vegetables to stay full.
• The other 5 days: normal, balanced eating, with no binges.

Advantages over 16/8

• You do not have to think about a window every day.
• It fits social breakfasts or dinners better on most days.
• You only have to tough it out 2 days a week.

Downsides

• The 2 low-calorie days can be rough (hunger, irritability).
• It is easier to overcompensate on the normal days.
• Fewer continuous fasting hours than daily 16/8 (less sustained autophagy).

5:2 or 16/8?

There is no universal winner. 16/8 works if you prefer a steady daily routine. 5:2 fits if you hate fasting every day and would rather concentrate the effort into 2 days. You can even combine them.

How Ayúname helps

Ayúname keeps track of your fasting days and hours whatever protocol you run, so you stay consistent without getting confused.