The Beginner’s Guide to the 5:2 Diet
- September 21, 2020
There are very few studies on the 5:2 diet specifically.
One study showed that the 5:2 diet caused weight loss similar to regular calorie restriction. Additionally, the diet was very effective at reducing insulin levels and improving insulin sensitivity (8).
One randomized controlled study in both normal-weight and overweight individuals showed major improvements in the group doing 4:3 fasting, compared to the control group that ate normally (12).
After 12 weeks, the fasting group had:
- Reduced body weight by more than 11 pounds (5 kg).
- Reduced fat mass by 7.7 pounds (3.5 kg), with no change in muscle mass.
- Reduced blood levels of triglycerides by 20%.
- Increased LDL particle size, which is a good thing.
- Reduced levels of CRP, an important marker of inflammation.
- Decreased levels of leptin by up to 40%.
The 5:2 diet may have several impressive health benefits, including weight loss, reduced insulin resistance and decreased inflammation. It may also improve blood lipids.