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Is this safe for me to do?

If you’re in good health, then it should be fine for you to implement the 5-2 Fast Diet.  It is always recommended though for anyone to consult with their physician before starting a new diet.  This diet plan is not recommended for the following:  Type 1 diabetics, persons with an eating disorder, persons underweight, pregnant women, breast-feeding women, and children.

How to begin my 5-2 Fast Diet? 

It’s simple. Just pick two days of the week that you will fast. Ensure you have a normal eating day in between. Make sure on those days you stay below the recommended 500-600 calories. The other days eat normally, without over compensating for your fast days! Remember the idea is overall calorie reduction in order to lose weight.

Do I eat my 500/600 calories at once or spread throughout the day?

Doesn’t matter. It is really what works best for you.

Does a fast day mean 24 hours?

A fast day is what ever a normal day is for you. The time you wake up until the time you go to bed.

What should I eat on a fast day?

Drink plenty of water and eat whatever you desire as long as under 500/600 calories.  It is best to include mostly nutritious foods though as you want to maintain your good health and energy level. Plus you can eat more if you stick to  low calorie, low fat food!

What should I eat on my non-fast days?

Just eat what you normally would eat.  It’s not necessary to count calories on non-fast days. Just make sure you’re not trying to make up lost calories from fast day. Eat as normal without over-eating or under-eating. It is recommended that you eat well-balanced meals. Try to have five servings of fruits and vegetables.

How do I know how many calories are in foods?

Most foods have nutrition labels that tell you number of calories in a serving. If not you can google search to find calorie count estimate for any type of food there is. Restaurants provide this info as well. If not on display you may have to ask them for it or check their website.

How many calories do I need?

On your fast days it is recommended you do not exceed 500 calories for women and 600 calories for men. To work out your required daily calorie intake for normal eating days, try the TDEE calculator in our tools page.  It is based on your sex, age, weight, and height to calculate your TDEE (Total Daily Energy Expenditure).

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