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The 5:2 2-Day Diet Plan To Lose Weight

Listen to the post, The 5:2 2-Day Diet Plan To Lose Weight, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

Does The 2-Day Diet Plan Work For Weight Loss?

On today’s episode of Live Lean TV, I’m answering a viewer’s question, and sharing my opinion of the 5:2, 2-day diet plan to lose weight.

In particular, does the 5:2, 2-day diet plan work to lose weight?

Since Live Lean TV is all about educating, motivating, and inspiring you to Live Lean 365 days a year, we get asked for our thoughts on the 2-day diet a lot.

If you’ve never heard of the 2-day diet before, it’s also known as the 5:2 diet.

Before I give my thoughts on this, let me be transparent in saying that I’ve never tried the 2-day diet before.

Therefore, I’m only giving my opinion on the principles of the 5:2, 2-day diet plan, not my personal experience or results from trying it.

Based on this, here are the cliff notes version of what the 5:2, 2-day diet is.

What Is The 5:2, 2-Day Diet Plan?

The 5:2, 2-day diet works like this.

The 5:2 2-Day Diet Plan To Lose Weight

To start, you simply pick any 2 days a week to follow a low carbohydrate day of eating.

During these 2 low carbohydrate days, you would consume less than 50 grams of carbohydrates.

For the remaining 5 days of the week, you, I quote, “eat normally and sensibly with the help of the healthy eating guidelines.”

How To Calculate Your Macronutrients

During these 5 days, you would include a regular carbohydrate intake, without over-consuming processed carbohydrates.

The preferred carbohydrate selections during these 5 days would include:

So based on these given 5:2 diet principles, do I think the 2-day diet plan works to lose weight?

Does The 5:2, 2-Day Diet Plan Work To Lose Weight?

How Many Calories Should I Eat A Day?

I would say yes, since it seems the 2-day diet plan follows the main principle of weight loss, being in a calorie deficit.

In addition to being in a calorie deficit, the 5:2 plan also focuses on a diet comprised of lower carbohydrates foods.

This means your body will produce less insulin, thus burning more body fat for energy.

The 2-day diet plan is also very similar to another fat loss approach called carb cycling.

Carb Cycling For Fat Loss For Beginners

Carb cycling is a nutrition protocol where you have scheduled low carbohydrate and high carbohydrate days.

Does It Make “Dieting” Easier?

It depends.

Like I said earlier, I’ve never personally tried the 2-day diet.

However, I think it may be easier for some people, but more difficult for others.

For me, I personally prefer a more standard approach of eating a consistent daily amount of clean and healthy foods, and then enjoy one cheat meal a week.

This approach to nutrition makes me feel better, without feeling deprived.

Bottom Line

The 5:2, 2-day diet is just another tool in your weight loss journey.

The main principles of losing weight remain the same.

  1. Be in a calorie deficit.
  2. Focus on eating healthy foods that are comprised of protein, healthy fats, and lower carbohydrate options.

This keeps your body in fat burning mode.

How To Become A Fat Burning Machine

If the 5:2, 2-day diet plan sounds appealing to you, go a head and try it for yourself.

However, if the 5:2, 2-day diet plan doesn’t seem appealing to you, stick to what you’re doing, if it’s working for you.

Remember, there’s no one size fits all approach to nutrition, that works for everybody.

Getting to your specific goals may take a different path than your neighbor.

Get Close To 200 Healthy And Delicious Low Carbohydrate Cooking Lesson Recipe Videos

Team Live Lean

Regardless of how you achieve your weight loss goals, your focus should be on eating delicious and healthy meals and snacks.

If you need more delicious and healthy food ideas on what to eat during the 5 regular days, and the 2 low carbohydrate days, we offer approximately 200 quick and healthy low carbohydrate cooking lesson recipe videos at Team Live Lean.

We also include weekly meal plans and 30 day gym and home workout programs.

It’s time to change your life.

Join us, as well as all the other Live Leaners, at Team Live Lean.

We hope to see you over there.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

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Question Of The Day:

  • Do you think the 2-day diet plan makes life easier or more difficult?
  • Have you ever tried the 5:2, 2-day diet plan?

Share your experiences in the comment section below.

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0 responses to “The 5:2 2-Day Diet Plan To Lose Weight


  2. At the beginning of the video i thought you were going to talk about Brad
    Pilons Eat Stop Eat. XD

  3. People need to spread the word… This is one of the best fitness channels
    on YouTube, yet these dudes running around drinking monsters and eating
    gummy bears before a 15 min bench press workout have way more subs. Joke!
    Keep up the good work brad.

  4. Dear Brad!
    Good video here! I am doing intermittant fasting since the beginning of the
    year and I can definitely say it works for me. In addition I time my carbs
    with my workouts. So high carb and high protein after the workout. normally
    i am on a high (&good) fat and high protein diet. That is perfect to
    maintain or grow muscle mass and constantly lower body fat.
    Therefore I think that a 5:2 with a focus on low carb just on two days is
    not focused enough (my opinion). But any diet including a longer period of
    fasting is great!
    best wishes

  5. Love the message here. Just cause I haven’t tried doesn’t mean it won’t
    work for you. This is why advice from Brad is solid advice! No elitist
    bullshit. Just a great guy looking to make the world a healthier, leaner
    place. The only health channel I have subscribed to.

  6. Thanks for the info Brad. I think diets make health and fitness even more
    difficult to manage. It’s easy to setup yourself for failure when on a
    “diet”. Eat real food, gauge the portions and workout regularly. Adjust
    your caloric intake for the goals you set. Find what foods work for you
    and your set. Once you get a system that works, the rest gets a lot
    easier. Being on a “diet” usually confuses or frustrates us. They usually
    have such strict guidelines that most of us can’t follow on a regular
    basis. This stuff is hard, no sense in making it harder. Just eat clean,
    with portions that work for you and it all becomes a lot simpler. Thanks
    for the vid.

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