Your guide to weight loss with the 5:2 Intermittent Fasting Diet

Fasting Diet Plan Quick Start Guide & 4 Week Challenge Review

One of my clients Emma joined my 4-week challenge a few months back. She has had some fantastic results and has been kind enough to share her experience with the 4-week challenge. Emma shares how she went on the 5:2 fasting diet plan, in the hope that others who are contemplating it will give it a go and see some great results too.

Emma shares how she went on the 5:2 fasting diet plan, in the hope that others who are contemplating it will give it a go and see some great results too.

So please have a read of what she has to say as she shares her story below. And I hope that you can also join the plan and achieve some great results of your own.

To your health.


Emma’s Review and Testimonial

Generally, it is said that it takes 21 days to break an old habit or create a new one, but 21 days can seem like a long time of trial and error and wouldn’t it be nice to have some support to keep you committed to your goal?

If you are interested in breaking some bad food habits or creating some healthy eating habits, it’s great to have someone by your side to help you when the going gets tough. This is where the 5:2 Fasting Diet Plan 4 week program comes into its own.

One of the worst things about dieting is feeling like you are alone and that no one cares about your progress. Joining a group of people who are aiming for the same goal can be a great way of getting support from people who are traveling the same bumpy road that you may face.

The 4-week program makes intermittent fasting a little easier when first starting out, especially when there is so much conflicting information out there about using intermittent fasting for weight loss actually entails.

Signing Up To The 4-week Challenge

Signing up to the 4-week program was as easy as 1, 2, 3 – quite literally. By simply putting in my name and email address I was provided with more than enough information to get me started and keep me focused.

5:2 intermittent fasting guide

This is not one of those programs you need to wait for hours or even days to receive the information you need to get started; by the time I clicked the submit button and signed into my email, I had received an initial email from Sarah – what a great way to start the 5.2 fasting diet plan, no time to back out, I was now enrolled and accountable.

What I Received…

The email from Sarah outlined the program so that I knew exactly what to expect. She told me what help would be provided over the next 4 weeks, but she also gave me a cheat sheet to help me get things in order, and prepare me for my first fasting day.

By this time, I was committed 100%. There is nothing worse than signing up to a program, paying whatever money you need to pay (did I mention that at the time I signed up, the 4-week 5:2 fasting diet plan was 100% free?) and then having to wait; losing all motivation in the meantime.

So what else was provided with the program? Lots!

Cheat sheets, motivational resources and general information on weight loss, exercise, nutrition, mindset, and goal setting. Usually, for me the food part of a diet is the easy part; the mindset, the motivation, setting goals, exercise and the accountability is the hard part.

The information that Sarah provides in her initial emails and the ongoing information provided is amazing. I really felt supported.

Like many other diets, Sarah provides things such as motivational emails and sample meal plans but she also provides things many others don’t – ideas on what to do when struggling, accountability tools, and how to follow the 5:2 diet to lose weight quickly, which then keeps you going. Even better is that every step of the way it feels like Sarah has been through it all before and is right there beside you getting you through the first couple of weeks of fasting; just like your Mum or friend would.

One of the things that really got me hooked on trying the 4-week 5:2 fasting diet plan was all the great reviews and comments from people who have already completed the 4 Week Challenge and whom it worked for.

So many people were commenting that they had great results; such as:

  • people no longer feeling strong sugar cravings
  • helping people to make better food choices
  • being able to fit intermittent fasting around your day to day life
  • being less bloated and having more energy
  • and of course many had lost some serious weight in that time without having to squeeze into some lycra and take out a gym membership (this is the bit that really appealed to me!)

5:2 intermittent fasting guide

Starting The 5:2 Diet

Upon joining the 4-week challenge I was struggling after the first week as I wasn’t exactly sure what recipes and foods were going to give me the best results with the least amount of effort. I searched online and tried a few low-calorie recipes but they were either too difficult or too exotic, and I just didn’t want to spend all my time in the kitchen.

It was then that I decided to purchase Sarah’s Healthy and Delicious 5.2 Low-Calorie Recipe Book as I figured it was designed for this diet and this plan.; I also figured she had provided this great information for free and so wanted to make sure I got the kind of results others had talked about…..What a life saver!.

For less than a week’s worth of chai lattes (one of my downfalls), I got over 160 recipes suited to eating on the 5.2 diet; but it also contained daily meal plans, a calorie counter cheat sheet, and recipe booklets for desserts, snacks, drinks, soups, and salads.

To be honest – I’ve spent hundreds of dollars (maybe even thousands) on weight loss plans and eating plans. I’ve tried the big name diet plans, I’ve bought the shakes and diet pills and I’ve even purchased plans set by naturopaths and nutritionists but I’ve never stuck to them as none of them have been as easy to follow or have the constant support in a simple format like the 4-week fasting diet plan challenge

Between the Fasting Diet Plan, the cookbook and Sarah’s motivating and informative emails, I found I was well equipped to deal with anything intermittent fasting threw my way – the fake hunger, the initial tiredness, and the detoxing process.

Summing Up…

In a nutshell, I found the 5:2 Fasting Diet Plan to contain all the information I needed to get my head and body working together and it provided so much motivation, hints, and tips that I couldn’t fault it.

Even better than anything else (not that a free program and a cookbook for such a great price isn’t awesome) but in 4 weeks I lost over 13 pounds and feel so much better – healthier, more awake and more alive. For me, the 5:2 diet really proved to be the best diet to lose weight and I’m sticking with it and loving it.

5:2 intermittent fasting guide

Other Testimonials

We have loads of other testimonials from people that have signed up to our 4-week challenge and have had fantastic, and often life-changing results.

Here is a sample from some people that have joined the challenge… have a look for yourself below…

I lost 11.5 lbs in exactly 5 weeks. My lifestyle choices on my non-fast days are better and are easier to make. I’ve discovered that almost ALL cravings are psychological and note physical. Once I really got into the program my cravings were very easy to ignore because I recognized them for what they were — bad habits (operational word being ‘habit’).
I am going to continue the program well beyond the 4 weeks. I feel so much better the day after a fast day and look forward to my Friday weigh-ins. (I only weigh myself once a week and consciously avoid doing so every day.)
Toronto, ON
November 2016


A wealth of resources for the 5/2 faster. If you’re feeling on your own with your decision to fast these emails will help you get through and give you motivation.
December 2016


Great program Sarah. Thanks for the regular emails and positivity. This plan really gets results
Brisbane, Qld
December 2016


In the first month, I have lost between 5 and 8 pounds, depending on the day I weigh myself and which scale I use. I have also had more energy and commitment to exercise more frequently. I feel much better than I did a month ago.
Asheville, NC
United States
January 2017


The emails were really helpful – 4 weeks is a really good timescale – I will be continuing with this
January 2017


Not all diets are for everyone. But give this a go. What have you got to lose but weight? Sarah’s encouraging emails and tips were fantastic. They came at just the right moment when I needed that little bit of encouragement or a recipe to boost my excitement into eating something different and the calories have already been counted.
Perth, WA
February 2017


This program is the best because it is so easy and flexible. Great results.
Ankeny, IA
February 2017


The biggest result for me was after 4 weeks of being on the 5:2 was I was able to remove a ring that had been stuck on my finger since Sept. of 2014. Who knew!!
Valparaiso, IN
February 2017


I am very happy and fully intend to continue, I am not giving up and your support keeps me going
Hollister, CA
March 2017


This plan is a very interesting approach to losing weight in a positive and healthy manner. It didn’t sound like it would really work, but it did. I found that scaling back to 500 calories wasn’t as difficult as I thought it would be. Also, it was easier to eat less the rest of the week. I’ve struggled with menopausal weight gain (and other symptoms) for many years; my weight has seesaw-ed a bit, but mostly, I’ve gained 40 pounds in 17 years. I was able to lose over 8 pounds during this challenge. This approach seems to work for me and I will continue until I meet my goals, regardless of how long it takes!
San Juan Capistrano, California
April 2017


I achieved results over a short period of time – the daily emails gave me the encouragement to keep going on the fasting days. Thank you
Perth, Western Australia
June 2017


In having completed the four weeks, my husband and I are enjoying how well we are doing and enjoying this program. We are looking forward to continuing on and seeing the results.
Perth, WA
June 2017


I have lost 16 lbs in 4 weeks and I plan on continuing until I lose another 30! The first few fast days were rough… one day I went over my calories (I think I had 750). But now it is not so hard!
Batavia, NY
United States
June 2017


This program is definitely the way to go to stay on track with weight loss, it’s a new way of thinking and for me that’s where the battle is won. I look forward to my fast days now as they energize me. Thank you for investing in me!
Northern Ireland, UK
June 2017


5:2 intermittent fasting guide


  1. Avatar suzie patterson on January 3, 2016 at 5:27 am

    Really want to start this tomorrow, could you tell me what calories you do on the non fasting days and its 500 calories on the fasting days.
    list of foods on the fasting days please

    • Sarah Sarah on January 3, 2016 at 6:24 pm

      Hi Suzy

      That’s great that you want to start the 4-week challenge and help make fasting your new way of eating; your new healthy lifestyle. Did you download the 4 week challenge yet? If not, you can do so by signing up to our challenge here.

      When you join the challenge you will be given a guide of what to eat, examples of meal plans to follow, best practices as well as receive educational, supportive and ‘kick butt’ emails over the next 4 weeks to keep you on track and moving forward with implementing the 5:2 fasting diet into your life and ensure that you work towards losing weight and achieving your goals.

      To answer your question yes you eat 500 calories on the 2 days that you fast. Men eat 600 calories. The other 5 ‘normal’ days will vary depending on your BMI and how much you currently weigh and how much weight you would like to lose. As a general rule, aim for approx. 2000 calories on your non-fasting days and men should aim for about 2400.
      Check this out to see some foods that are perfect for you to eat on fasting days.

      Good luck with the challenge, stay committed and be sure to go over to our Facebook page and ask any questions.

      To your health

      • Avatar Liz on April 14, 2016 at 10:09 am

        You mean “2000” not “200”

        • Sarah Sarah on April 14, 2016 at 5:14 pm

          Hi Liz

          Yes that is correct 2000 calories on your normal days as a general rule of thumb.

  2. Avatar Priscila on June 12, 2016 at 11:02 pm

    Hi Sarah, I have been fasting 5:2 for one year now, ( i fast for 24 hours) I’m only 4 pounds from my goal, but I’ve hit a plateau for 3 months now… I exercise a lot and I eat healthy most of the time… Will your 4-week plan can help me?

    • Sarah Sarah on June 13, 2016 at 2:23 am

      Hi Priscila

      It sounds like you have made some wonderful progress with your own version of fasting. The fasting diet plan requires that you fast 2 (non-consecutive) days each week and instead of fasting for 24 hrs you actually fast for 36 hrs each time so a total of 72hrs each week. It is not uncommon to hit a plateau especially when your body hits a level it feels it is very comfortable with or because you continue to do the same thing over and over. You need to change things up from time to time to increase results when this happens. I believe that trying our fasting plan may be just the thing you need to lose the last 4 pounds or more.

      Why not sign up to our free guide and be sure to stick to 36 hr fasts 2 days each week and see if this delivers the improvements you seek. You can sign up here.

      Here’s to reaching your goal and losing your last 4 pounds.

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