The 5:2 intermittent fasting method
Start now with your 5:2 interval fasting programme by frank.

Do something good for your health with our 5:2 intermittent fasting programme for 4, 8 or 12 weeks. With 3 meals a day and our guide, you're ready to fast!

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  • Effective intermittent fasting to lose weight & maintain your desired weight
  • Holistic, certified organic package with dried organic meals, organic ginger shots and Feel Good Tea
  • Includes organic protein powder with shaker and matching recipes
  • Comprehensive digital and physical guide for support
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What is the 5:2 intermittent fasting method?

Losing weight without sacrifice, cravings, annoying calorie counting and the yo-yo effect: that's the 5:2 intermittent fasting method! It is a form of intermittent fasting in which you eat normally five days a week and fast on two days, i.e. greatly reduce your calorie intake. It became popular through the book "The Fast Diet" by Dr Michael Mosley and Mimi Spencer and is a real weight loss trend. We are also enthusiastic about the method and present it to you in more detail below with our 5 2 method.

What happens during 5:2 intermittent fasting?

  • Fat burning & weight loss

    Fasting puts your body into a state of ketosis, where it converts fat into energy instead of carbohydrates. By reducing your calorie intake on the fasting days and eating consciously during the remaining 5 days, you can lose weight and keep it off in the long term without any effort.

  • Improved insulin sensitivity & anti cravings

    Studies suggest that intermittent fasting, including the 5:2 diet, can improve insulin sensitivity, which helps to keep blood sugar levels stable. This reduces cravings and can also help you a lot with weight management.

  • Reduced inflammation & optimised metabolism

    Some research suggests that intermittent fasting can reduce inflammation in the body, which is associated with various health benefits. Many people who fast report particularly clear skin, better digestion, less joint pain, etc.

  • Autophagy & anti-ageing

    Intermittent fasting can stimulate the process of autophagy, in which damaged or outdated cells and cell components are broken down and recycled. This can contribute to cell health.

What our customers say

"My day-to-day work managing my own business starts very early, mostly because of my two young children. The programme gives me the commitment I need to stick with it. It's also good for me to integrate fasting into my life. I like this cleansing feeling, it's a kind of reset for me. The bowls are super tasty and the protein powder is super creamy. I've broken my snacking patterns, lost the last baby pounds and feel fit and healthy after the cleanse."

- Dr Eva-Maria Haumbach

How does 5:2 intermittent fasting work?

The basic principle of intermittent fasting is that you eat during certain fixed periods and fast during others. This makes it very different from restrictive forms of dieting with abstinence. With diets, you have to follow a strict diet plan permanently. Which method suits you and your everyday life best is up to you.

You can decide for yourself what and how much you eat five days a week. We recommend a diet rich in unprocessed, varied foods. In our 5:2 guide, we give you lots of tips and recipes to inspire you.

On both fasting days per week, you eat 3 delicious fasting meals, so that you get a total calorie intake of between 500 and 600 calories. This calorie intake is usually divided into two small meals eaten during the day.

Is 5:2 intermittent fasting healthy?

Intermittent fasting can be healthy for many people, provided it is practised responsibly and with consideration for individual needs. This means that you choose the method of intermittent fasting that best suits you and your everyday life. It is also important that you recognise your body's signals - is intermittent fasting good for you? Then definitely keep doing it. Do you notice how it tends to stress you out? Then try a different method or perhaps stop fasting altogether for a while.

How much weight can I lose with 5:2 interval fasting?

The extent of weight loss with the 5:2 intermittent fasting method can vary greatly from person to person and depends on various factors, including your starting weight, your diet and habits on non-fasting days, your physical activity and genetic predisposition. However, there are some rough estimates:

Most people who practise 5:2 intermittent fasting over a longer period of time can expect a moderate weight loss of around 0.5 - 1 kg per week. Of course, this assumes that you maintain a calorie deficit. We recommend that you stay below 10 - 15 % of your total energy requirement on non-fasting days. With 2000 calories per day, this is 200 to 300 calories. This will minimise your hunger, allow you to eat your usual meals and avoid any nutritional deficiencies.

It is quite possible that you will lose weight more quickly at the beginning. This may be due to the initial loss of water weight. If you eat more consciously and cook for yourself, you will automatically consume less salt, which also favours water loss.

As with most weight loss programmes, plateaus and weight fluctuations can occur. It is not uncommon for weight loss to occur in phases, and there may be moments when no progress is visible. Keep at it! It's worth it.

Healthy weight loss is usually sustainable and gradual. It is advisable not to focus solely on the number on the scales, but also on other health parameters such as body composition, energy levels and blood sugar control, and we want to emphasise that weight loss should not be the only goal of 5:2 intermittent fasting. It's about feeling good in your body in the long term and performing at your best! It is therefore important that you incorporate 5:2 intermittent fasting into a healthy lifestyle that includes a balanced diet, physical activity and stress management.

The BMI calculator as a helpful tool for interval fasting 5:2

A BMI calculator (body mass index calculator) is a simple online tool or mathematical formula that is used to calculate your body mass index (BMI). BMI is a commonly used method to roughly assess the relationship between a person's weight and height. It can help you to get a rough estimate of how much weight you should lose or gain for your health.

BMI Rechner

Assessment of BMI (categorisation according to DGE)

Kategorieweiblich
Untergewichtweniger als 19
Normalgewicht19 - 23,9
Übergewicht24 - 29,9
Starkes Übergewicht30 - 34,9
Adipositas Grad II35 - 39,9
Adipositas Grad III40 oder mehr

The basal and performance metabolic rate calculator as a helpful tool for interval fasting 5:2

The calculation of the basal metabolic rate (BMR) and the performance metabolic rate (PSR) is helpful in determining your daily energy requirements.

Your total energy requirement is made up of the basal metabolic rate and the power metabolic rate. The basal metabolic rate is the amount of energy your body needs to function at rest, while the performance metabolic rate is the additional energy required for activities and exercise. By calculating both values, your total energy requirement can be determined.

Calculating your total energy requirements is crucial for people who want to control their weight. If you consume more calories than you burn, you gain weight. If you consume fewer calories, you lose weight. Knowing your BMR and PSR will help you manage your calorie intake and achieve your weight goals. So during the 5:2 diet you know how many calories you should optimally be in deficit and how much you can eat. It can also be useful for other health goals, such as building muscle or maintaining a healthy weight. You can control your calorie intake and expenditure to achieve these goals.

What does a daily plan look like for 5:2 interval fasting?

What does a daily plan look like for 5:2 interval fasting?

A fasting day with the frank. 5 2 variant looks like this: We provide you with 3 dried meals for breakfast, lunch and dinner, which you simply pour boiling water over, leave to infuse briefly and then enjoy.

Breakfst is a delicious breakfast, either porridge, muesli or a smoothie bowl with fruit. Lunch is a pan of vegetables and cereals on the menu and Dinner is a delicious, creamy soup made from vegetables. The meals are specially developed with nutritional science and are ideal for your fasting days. They will keep you full and satisfied for a long time

The meals are packed in small pouches so you can easily take them with you wherever you go. You'll find hot water everywhere! Or you can infuse the meal at home and take the finished meal with you in a small Tupperware container.

What can I eat and drink on the 5:2 diet?

What you can eat and drink on the 2 days of fasting

frank. Meals for your fasting days are optimally developed for fasting and customised in a varied way. They are easy to prepare, taste fantastic and keep you full for as long as possible.

What a 5:2 week looks like

How long can I follow the 5:2 diet?

The duration for which you can or should do 5:2 intermittent fasting depends on your individual goals, health and lifestyle. There is no set amount of time that is suitable for everyone, and some people practise intermittent fasting for long periods of time, while others only try it temporarily.

Some people choose 5:2 intermittent fasting as a short-term weight loss method. They might do it for a few weeks or months to reduce their weight before returning to a regular diet.

Others choose to use 5:2 intermittent fasting as a long-term weight control strategy. They can practise it for months or years to maintain their weight and improve their health. For us, intermittent fasting is a great diet that you can do for almost your entire life.

Some people use intermittent fasting to support specific health goals, such as improving blood sugar levels or reducing the risk of certain diseases. The duration may depend on the individual's health goals.

Are there differences between men and women in 5:2 intermittent fasting?

Yes, there are some differences between men and women that should be taken into account when using intermittent fasting! These differences relate to hormonal status, metabolism and specific nutritional needs.

Hormonal differences

Women experience hormonal fluctuations during their menstrual cycle, which can affect their metabolism and hunger levels. Some women find that intermittent fasting works better during certain phases of their cycle than others. It is important to listen to your own body and make adjustments if necessary.

Calorie requirement

Men generally have a higher basal metabolic rate and a higher power metabolic rate than women, which means that they usually need more calories. With intermittent fasting, men may need to adjust their calorie intake on meal days to ensure they are getting enough nutrients.

Meal windows and times

Some women find that the timing of their eating window or the length of fasting periods can have an impact on their energy, wellbeing and hormones. You may want to experiment with different schedules to see what works best for you.

Individual needs

Regardless of gender, it is important to consider individual needs, health goals and preferences!

Who is not allowed to do 5:2 intermittent fasting at all?

Although intermittent fasting can be safe and effective for many people, there are certain groups of people who should avoid it or speak to a doctor or dietitian before undertaking it:

During pregnancy and breastfeeding, the mother needs particularly high levels of nutrients, which is why we advise against intermittent fasting during these periods.

The growth and development of children and adolescents also require a particularly high level of nutrients.

People with an eating disorder or a history of eating disorders should avoid intermittent fasting as it could be a trigger to return to the eating disorder. If you already have a very low body weight or are even malnourished, intermittent fasting can be counterproductive.

People with diabetes, cardiovascular disease, liver disease, kidney disease or other serious health problems should consult their doctor before starting intermittent fasting.

Some medications require regular intake with food. Intermittent fasting could impair the effectiveness of these medications. Talk to your doctor if you have any concerns.

Start the 5:2 intermittent fasting programme now!

Give your body a break two days a week, establish healthy habits, achieve & maintain your dream weight in the long term.