Quick version
The 5:2 diet is a simple and flexible method for those looking to lose weight, stabilize blood sugar, and build long-term balance. It works both as a weight management tool and as a way to support the body from within – without disrupting your weekly routine.
By combining intermittent fasting with regular blood tests, you can gain valuable insights into how your health is progressing. This makes 5:2 more than just a diet – it becomes a way to take control of your well-being.
Curious about where you stand today? Explore our health checkups at Testmottagningen and take the first step toward a healthier body.
5:2 – Intermittent Fasting Made Simple
The 5:2 diet is a form of intermittent fasting that has become increasingly popular among people looking to lose weight, improve their health, and gain better control over their blood sugar levels. The best part? You don't have to fast every day. With the 5:2 method, you eat normally five days a week and reduce your calorie intake on two selected days. A simple method – with big potential benefits.
What is the 5:2 Diet?
The 5:2 diet means fasting two days a week – but not completely. On fasting days, your energy intake is reduced to about 500–600 calories. On the other five days, you eat normally without counting calories. This makes the diet feel flexible, easier to stick to, and more sustainable than many traditional diets.
How Intermittent Fasting Works with the 5:2 Method
By reducing your calorie intake to about a quarter of your daily needs on two non-consecutive days, your body gets time to repair, switch to fat burning, and stabilize blood sugar levels. It’s recommended not to fast two days in a row. Common combinations include, for example, Monday and Thursday.
Benefits of 5:2 Fasting
Many people report increased energy, improved mental clarity, and reduced sugar cravings after following the 5:2 diet for a while. Research also suggests several potential health benefits:
- Weight loss – especially reduced belly fat
- More stable blood sugar and lower insulin resistance
- Lower cholesterol and blood pressure
- Reduced inflammation
- Improved hormone balance and metabolism
Results vary from person to person, but many notice positive changes within 4–6 weeks.
What Can You Eat on Fasting Days?
On fasting days, the goal is to stay within 500–600 calories while still getting the nutrients you need to feel okay. Many people split their intake into two meals – a small breakfast and a lighter dinner.
Examples of meals for fasting days:
- Low-calorie vegetable soups
- Eggs, lean fish, quark or legumes
- Salad with olive oil and protein-rich toppings
- Tea, coffee, and water without additives
To avoid energy dips – drink plenty of water, stay occupied, and listen to your body.
Common Questions About the 5:2 Diet
How quickly will I see results with 5:2?
Many people notice a change in weight or energy levels within a couple of weeks, but it varies depending on diet, activity levels, and metabolism. Consistency is more important than perfection.
Can I exercise on fasting days?
Light activities like walking or yoga are fine, but avoid heavy strength training on fasting days – especially in the beginning. Always listen to your body.
Is the 5:2 diet right for everyone?
The 5:2 method is not suitable for everyone. If you have diabetes, an eating disorder, are pregnant, or take medication – consult your doctor before starting intermittent fasting.
Blood Tests to Consider Before and After Fasting
One of the best ways to see how your body responds to intermittent fasting is to take blood tests – both before you begin and after a few weeks. This allows you to track your health markers over time and better understand how your body functions.
Interesting markers to follow during the 5:2 diet:
- Blood lipids to gain insight into the cholesterol profile - HDL, LDL and triglycerides.
- Blood sugar control in the form of HbA1c (long-term blood sugar) and glucose.
- Insulin – if insulin resistance is suspected.
- Liver values (ALAT, ASAT, GT)
- Testosterone – hormonal influence during fasting and weight loss.
- Vitamins and minerals – e.g. Vitamin D, Iron and B12
You can order all of the above tests from us, the blood sample is taken at any affiliated clinic and the test results are received digitally in the test response service.
