The 5:2 intermittent fasting method
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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.

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.

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.

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.

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.