Energy balance
The 5:2 intermittent energy restriction diet produces weight loss equivalent to standard brief lifestyle advice over 12 months, with no adverse effects on physical activity or macronutrient intake.
Try the 5:2 diet by restricting calories to 500 (women) or 600 (men) on two non-consecutive days a week. Eat normally on the other five days. Expect modest weight loss (around 2kg) over a year, similar to standard diet advice. If you struggle with hunger, know that it often decreases over time, and consider joining a support group to help you stick with it initially.
5:2SH and SBA achieved similar weight-loss at six months (-1.8kg (SD = 3.5) vs -1.7kg (SD = 4.4); b = 0.23, 95%CI:-0.79–1.27, p = 0.7) and at one year (-1.9kg (SD = 4.9) vs -1.8kg (SD = 5.7), b = 0.20, 95%CI:-1.21–1.60, p = 0.79)... 5:2SH had no negative effect on fat and fiber intake and physical activity compared to SBA.
Why this rating
Randomized controlled trial with 300 participants, though adherence dropped significantly over time.
Source
A randomised controlled trial of the 5:2 diet
Peter Hájek et al. · PLoS ONE · 2021
DOI 10.1371/journal.pone.0258853
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