![]() We recommend keeping a food diary and watching your calories on non fast days to make sure this doesn't happen, at least to start with. The diet creates a weekly deficit of around 3000 calories, so you could expect to lose a little under a pound a week - provided you don't go OTT on your feast days! For more 5 2 fast day meal options see our 5:2 recipes.ĥ:2 dieting is not the quickest for weight loss. If your maintenance calories are higher than this, you can add in drinks and snacks and/or increase meal portion sizes. Non fast day eating plans provide around 1600 calories.(You also have the calories history report, which makes it easy to balance calories over a week.) You can take a free trial of the wlr tools for an accurate estimate of your maintenance calories, they are shown in the food diary. How many calories you can eat will depend on the number of calories you need to maintain your current weight - your maintenance calories. The wlr 5:2 plan has been created to allow enough calories to include snacks, drinks and treats - especially on non fast days. Fasting can be on any 2 days you choose, however, most people find it's best not to fast on consecutive days.(Mainly the lower amount for women and towards the higher for men.) For most people, fast days will be around 500 to 800 calories.On fast days eat just a quarter of your daily maintenance calories.On normal days you should stick to the number of calories required to maintain your weight. ![]() Each week you eat normally for 5 days plus 2 days fasting.So you get a good idea of what you can eat on non fast days without compromising your weight loss. Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days.Īs well as very low calorie meals for fast days, this 5:2 gives you a complete weekly menu.
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