The 5:2 diet allows you to eat as usual for five days and to fast for two days. On fasting days, the dieters need to restrict intake of food to approximately 2000 kilojoules (500 calories) a day for women or 2400 kilojoules (600 calories) for men.
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The two days of fasting don’t have to be consecutive and you can decide how you want to spread your food intake on those days as long as you adhere to energy restriction. The food consumed during the two fasting days should have little fat and carbohydrate content and alcohol consumption is not recommended.
During the two fasting days, you are typically allowed protein foods such as eggs, or low-fat yogurt or cheese for breakfast and protein foods such as chicken, fish, lean meat, along with salad or other non-starchy vegetables for lunch or dinner. You are permitted water, green tea, or black coffee. While you can have milk with your beverages, it must be counted toward your caloric intake.
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Intermittent fasting or restricting energy intake for weight loss, which is what the diet is based on, is not a new concept. And there are other kinds of fasting diets around, such as “alternate day fasting”. But while energy restriction in the form of various weight-loss diets has been investigated in both humans and animals, there’s little research regarding the utility of intermittent fasting in humans.
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