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5:2 Fasting Diet Plan 4 Week Challenge

We know how hard it can be to stick to a diet and lose the weight you want. Sometimes you need a little help to keep you motivated and on the right track. Sometimes you aren’t sure what to eat or don’t even realize that what you are eating is not good for you. With all the advertising out there these days, it’s hard to know what to believe.

We understand all this, so that’s why we’ve put together the:

“5:2 Intermittent Fasting Beginner’s Program”

4 Week Challenge!

to help you get started, and to keep you going, even when the going gets tough.

And the best part is, for a limited time, it’s absolutely free!

This is normally valued at $97.

I will give you the tools that have worked for me, as well as thousands of others, to lose the weight, keep it off, and finally take control of your weight and your life.

So here’s what we will provide in the program –

  • A list of the tools and resources I use to make fasting easy
  • The 5 Steps to Losing Weight Through Intermittent Fasting Beginner’s Guide
  • A handy quick start guide, outlining how to do the diet, what to expect, what to eat, and answer some commonly asked questions
  • Emails that will prepare you for your fasting days, keep you motivated and inspired, push you when you need pushing, and help you to keep focused on the end goal
  • Diet, weight loss and fitness tips to keep you powering on, even on non-fasting days
  • Meal plans and ideas so you aren’t left wondering “What can I eat today?”
  • Plus lots more

We have helped thousands of people:

  • lose the weight, and get healthier,
  • understand why they have not been able to lose weight in the past,
  • make it through their 5:2 fasting diet days, even when the going gets tough,
  • realize that it’s not as difficult to stick to the fasting diet plan as they think,
  • with meal plans so they are not left wondering what they can eat,
  • become more aware of their day-to-day habits,
  • with health, diet and fitness tips to keep them motivated,
  • stick to the 5:2 diet and see great (even life-changing) results.

 

We love making a positive difference to people's lives... this is what motivates us to help as many people as we can.

So what are you waiting for?

Simply enter your details in the red box, and we’ll get started right away.

Get Instant Access

  Your information will never be shared or sold

See what others thought of the 5:2 Fasting Diet Plan Beginner’s Program…

Sarah was amazing

Sarah was amazing in her individualised and personal support and encouragement. It certainly helped me to have someone as understanding and unjudgemental in my corner. She truly “shared the journey” and I now feel committed to working towards my goal of attaining a healthy weight

Allison
Trinidad and Tobago

Less bloated, more energetic

The 5:2 diet makes you realise how much we over eat and how good you feel when you don’t. Less bloated, more energetic and more attuned to eating healthier.

Carolyn
Wollongong, NSW, Australia

I am thrilled with the outcome of this diet

In the last 4 weeks of the program I have successfully shed 4.5kgs. I have 5.5kgs to go until I reach my goal weight so I will continue on the 5:2 diet for now. When I have reached that goal I will maintain my weight by using the diet intermittently or when I feel any weight creeping back. I am thrilled with the outcome of this diet to date & thank Sarah for her encouragement throughout.

Judy
Hobart, Tasmania, Australia

I’ve lost 18 pounds

Thanks for all the helpful hints that helped me get through the day. I’ve lost 18 pounds and decreased my waist size by three inches in 5 weeks.

Penny
Wisconsin, USA

A great program that is subtly motivating

A great program that is subtly motivating. Over the 4 weeks I lost 5 kilos and it was not as difficult as I expected, especially knowing there was support there. I now consider what I am eating and when having items I used to crave for, they are now a treat, which I have learnt to appreciate, rather than expect to have on a day to day basis.

Andrew
Bangkok, Thailand

I have found a diet I can stick with!

With the 5:2 diet I have found a diet I can stick with! I have lost 7 pounds in a month and love it! I can adjust the fasting days to meet my weekly schedule. I have even travelled and been able to keep up the diet.

Jane
Highlands Ranch, CO, USA

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And if that’s not enough, check out some of the other comments below…

179 Comments

  1. Vicki on May 20, 2014 at 6:31 am

    Thank you

    • Sarah Sarah on May 21, 2014 at 12:40 am

      My pleasure Vicki
      Good luck with your fasting, and let me know if you have any questions.
      Thanks
      Sarah

    • Sally on July 17, 2015 at 12:50 pm

      I have to start over. have not followed as I should have. has anyone had to start over after not staying on program for a week?

      • Sarah Sarah on July 17, 2015 at 7:33 pm

        Hi Sally! Great Question! I have received many emails from people who start the challenge only to find that they fall off the horse and not complete the challenge or miss a day or two.
        This happens when you are attempting to break old patterns and establish new habits; so do not be down on yourself. This is exactly why I designed the 4 week challenge to give yourself a few weeks to make changes.
        When you start this challenge again; make sure you plan ahead and have the right foods available and get rid of the temptations. You might also like to get the recipe book if you feel you need a hand with meal plans, what to cook, to gain a better understanding of what 500 calories can look like on your 2 fasting days each week etc.
        I love your commitment; I’m sure the second time around you will succeed becasue you will be aware of what caused you to trip up the first time around. As I often say awareness is the first step in creating lasting change.
        I look forward to learning of your success over the coming weeks; please come back and share
        To your health
        Sarah

      • philis on November 15, 2015 at 3:57 pm

        Hi,Sarah
        Thanks a lot.I guess I too have to start all over again because I wasn’t able to follow.thanks for the encouragement.

        • Sarah Sarah on December 5, 2015 at 12:35 pm

          Hi Philis

          If you want to start the challenge again just go here to sign up. You already know how helpful it is.
          Sign up at the top of the page… Get started now and get on top of things before the mad festive season rush.

          To your health
          Sarah

    • Angela on October 29, 2015 at 2:44 pm

      Hi I have been doing very well I was discouraged at first because I had been trying for years to loose weight but so far I have lost 14 pounds

      • Sarah Sarah on November 3, 2015 at 1:21 pm

        Hi Angela
        Good on you for sticking with the fasting diet challenge despite the fact that at first you felt discouraged. This shows how determination and persistence pays off! I loved it that you stuck with the challenge and satyed the course so many people quit and give up on themselves too quickly when in fact they are so close to achieving results.
        Thank you for sharing your experience here with others. I am sure many of us can relate to having tried so many things including shakes, pills, fad diets in an attempt to lose weight fast and often nothing has worked. I am so happy and pleased for you that the 5:2 fasting diet works for you and you have been rewarded with losing weight.

        I notice that you say you have lost 14 pounds so far; that tells me you are going to stick at it and keep going! I hope fasting has become more of a lifestyle choice and a good habit and that you will continue to move forward with achieving your weight loss goals.
        To your health
        Sarah

    • Angela on February 17, 2016 at 6:51 am

      Hi I am doing the fasting days ok but not sure how many calories I should have on a non fasting day ?

      • Sarah Sarah on February 17, 2016 at 7:35 pm

        Hi Angela,

        I’m glad that you are doing well on your fast days. Just keep doing what works for you.

        Regarding your question on how many calories you should have on a non fasting days, on the other 5 days which are the ‘non fasting days’, you can eat what you normally do; as long as you do not overeat or over indulge and try to stick to healthy wholesome foods. We used the rule of thumb that women need 2000 calories and men need 2400 calories per day and on a Fast Day you should eat a quarter of a normal day’s recommended calories.

        You can use a free calorie counters online, where you can see the amount of calories in specific ingredients like this one to know how much calories a certain food has.

        Also here we have compiled a list of foods and their calorie counts per portion. Counting calories will help to create an awareness of what you are consuming on the “normal” non-fasting days as well.

        You may also refer to this link on how to start to fast

        Hope this helps.

        To your health,

        Sarah

  2. Ellie on May 22, 2014 at 6:11 am

    I need guidance to start the diet. Thanks

    • Sarah Sarah on May 23, 2014 at 10:49 pm

      Hi Ellie
      Thanks for your interest. Make sure to sign up for our quick start guide. It has some great info there to get you started.
      thanks
      Sarah

      • Cindy on October 1, 2015 at 6:33 pm

        Hi. I’m really happy to be getting all the tips and reminders. I actually decided to postpone doing this the right way until after the Jewish holidays this month And I’m in israel where the food ( especially Israeli breakfasts!!) is absolutely delicious and plentiful ( love the huge selection of breads unfortunately) To my surprise I managed to do a fast day here and there( about 4 x in 3 weeks) and it wasn’t a big deal!! However once I’m back in my own kitchen in my I’m sure it will be much easier. I haven’t weighed myself at all but my clothes feel great – not what I normally feel during holiday time!!! Thanks for all the great motivational reminders!!

        • Sarah Sarah on October 2, 2015 at 10:22 am

          Hi Cindy
          Thanks for your comments.
          Yes, traveling while on a fasting diet plan can be a little challenging. There are many temptations to distract you. I know for me one of the great parts of traveling is trying all the different and exciting foods. One of the great things about traveling is that you tend to get out and about more (rather than being stuck behind a desk from 9 to 5), so this can really help with your weight loss and overall health.
          So well done on keeping a few fasting days in your schedule. Try not to over-indulge too much on non-fasting days though. I know it’s easy to do, but you can still enjoy the local delicacies without going overboard.
          You may wish to check out a post I wrote after one of my holidays here.
          Enjoy the rest of your time away, and keep in touch.
          Sarah

  3. Linda on May 29, 2014 at 4:49 pm

    I need help to figure this out

    • Sarah Sarah on May 31, 2014 at 4:52 am

      Hi Linda
      I know it can be hard to start and a bit overwhelming. I’ve put quite a bit of info together to help you out, so make sure you enter your details and I’ll send you some goodies and get you started straight away.
      All the best.
      Sarah

  4. Mel on May 31, 2014 at 6:57 am

    Is this diet safe to do whilst breastfeeding?

    • Sarah Sarah on June 1, 2014 at 4:24 am

      Hi Mel
      Fasting is generally very safe to do, and many cultures around the world fast while breast feeding. However for some people with certain conditions or specific situations such as yours, it’s best to check with your doctor, as he or she will be able to assess your specific situation and requirements.
      Sarah

  5. Ellen on June 6, 2014 at 2:51 am

    I have been fasting for several weeks and am finding it a nice break and way to re-calibrate. At first I was fasting on Tuesday and Thursday–but found I was really struggling the second fast day. I decided to space them out a bit more–Monday and Thursday–and found that worked much better. I had more stamina and was less hungry/tired on that second day.

    • Sarah Sarah on June 7, 2014 at 12:33 am

      Hi Ellen
      Thanks for your comments. Yes, I agree… Mondays and Thursdays work well for me also. I think it’s important to be flexible, and to change something around if it isn’t quite working for you. So well done for sticking with it but also mixing it up to find what suits you.
      Keep up the good work, and all the best.
      Sarah

  6. Carole on June 11, 2014 at 7:02 am

    Can I do my 2 fast days in a row and does it matter if I change my fast days from week to week?

    • Sarah Sarah on June 12, 2014 at 7:42 am

      Hi Carole
      It really doesn’t matter. You can fast on any days, but the majority of people find it best to space their fasting days apart. Some people prefer doing 2 days back-to-back. Whatever works for you.
      Sarah

  7. Joanna Daulton on August 11, 2014 at 4:21 am

    Thanks

    • Sarah Sarah on August 11, 2014 at 4:38 am

      My pleasure Joanna. Hope you find it useful. Let us know how you go.
      Sarah

  8. Maryke on August 16, 2014 at 11:48 pm

    I need some guidance to start the 5:2 Fasting Diet plan, please.

    • Sarah Sarah on August 17, 2014 at 6:32 am

      Sure Maryke
      Just enter your details above for the Beginner’s Challenge and I’ll send you out some information right away.
      Cheers
      Sarah

  9. Lorraine on August 24, 2014 at 5:29 pm

    Sarah, How important is it to keep track of the amount of protein you consume on fasting days and non-fasting days?

    • Sarah Sarah on September 4, 2014 at 7:55 pm

      Hi Lorraine
      Unless you’ve been told by your doctor to increase or watch your protein intake, then I would say it’s more important to eat a well balanced and nutritious diet.
      Protein can be good for building muscle, and can help suppress your hunger, but personally I don’t focus on it too much. I get my protein mainly through fish, tofu & eggs, and would have something with these foods most days, but I don’t keep track of it.
      But it’s up to you. If you choose to keep track of it, don’t become overly obsessed with it… just make sure that you continue to eat a well balanced and nutritious diet.
      Cheers
      Sarah

  10. rainygory44 on August 27, 2014 at 12:24 am

    Hello, Sarah, Thank you for your encouraging emails. I started intermittent fasting yesterday with a “fast” day and did pretty well. I was able to keep the calorie count to 491 for the day. I was especially excited this morning when I found I had lost a little over 2 pounds in just one day. Yippee!!! Today, I found myself actually keeping track of my calorie intake and the time and distance I walked and actually enjoyed doing so. I found that eating a serving of Qia cereal with 1/4 cup of coconut milk for breakfast held me the entire morning, along with a couple of bottles of mineral water. I had a very lite lunch and found myself looking forward to dinner which consisted of 1 cup of Trader Joe’s Latin Style black bean soup with onions, mushrooms, capers & some extra spices added in. I had a few grapes for a snack, based on your info, and made it through the day with surprisingly no discomfort. I truly believe that this is a plan I will be able to stick with.

    • Sarah Sarah on September 4, 2014 at 7:37 pm

      Hi rainygory44
      It’s my pleasure. I am happy to be able to help.
      Well done on coming up with a plan and sticking to it. Some struggle a bit getting the right balance between meals and snacks which can make it a struggle, but it sounds like you’ve found a combination that works for you straight off, so good work. It’s great that you have also incorporated some exercise in as well… this is so important, and can really speed up the results.
      What I especially like is your positivity. It sounds like you are really looking forward to seeing a positive outcome, and are prepared to put in the hard yards when needed. Some days will be harder than others, so having the right mindset from the outset can really help.
      Keep up the good work, and let me know how you go.
      Sarah

  11. Maria Alma McEvoy on October 8, 2014 at 9:33 pm

    Hi Sarah,
    I started the fasting diet on Saturday Oct 4 as I was a bit excited and found it really good. I started with breakfast a protein shake with 1 banana , 1 green apple for morning snacks, salad for lunch 6 almonds for afternoon snacks and went to the gym after work and had another protein shake with 1 scoop instead of 2 scoop that it says in the serving and only put water to it. After the gym i was not hungry to i didnt eat that night in total i ate around 500 calories. Then i did the fasting again on Monday Oct 6, 2014 . For breakfast i had 100 g of baked beans with 1 poach egg, snacks i had 1 apple, lunch i had 1 grilled chicken and dinner i just had salad. The following day on Tuesday i didnt really felt like eating a lot so i only ate a little but the only thing i did that i thought i should not have done was i went to the gym again as i got this fitbit on my wrist and trying to get over 10,000 steps but instead i did around 18,000 by doing hard in the gym i found out that i got light headed felt dizzy and started hand shaking and felt really funny inside my body i think for lack of food that day although i was not on the fasting but i just didnt eat normal as i thought i was still on fasting day. So i quickly had a banana and a can of tuna with lots of water and felt fine after that. After i started this fasting diet i dont feel as bloated as i used to specially around late afternoon. I used to just eat for the sake of eating and looking at the clock and my mind just says time to eat although i was not hungry. I have a question though for you Sarah, Is there a set time or exact time that you have to eat or just eat whenever you felt hungry as long as you follow the 500 calories for the day on fasting days?
    Thanks for your help

    Regards,
    Alma
    Western Australia

    • Sarah Sarah on October 11, 2014 at 3:44 am

      Hi Alma
      Thanks for sharing your experience with us, and it’s my pleasure. I am so happy that I am able to help.
      It’s great that you are finding the plan ok and are so committed to making some changes in your life, so well done.
      I sometimes go to the gym while fasting, and do notice that I have less energy on these days. So try not to overdo it on fasting days, or any day when you have eaten less than you normally do.
      As for the times when you eat, I think it differs for everyone. You’ve just got to listen to your body and find what works for you. For me, the times when I eat don’t really differ that much between fasting and non-fasting days. It’s really just the amounts. I generally still have 3 main meals, and a few snacks in between these meals, but the times are roughly the same.
      Hope this helps, and thanks once again for sharing.
      cheers
      Sarah

  12. Ann on October 20, 2014 at 8:22 pm

    Hi Sarah,
    Thank you for your excellent support with the 5:2 diet. I experienced my 1st fasting day yesterday & appreciated the planned nutritious meal plan of 500 calories. This is an area I fail in as I never know what to eat, end up starving & eat the incorrect food, so having a structured day is very satisfying for me. I walked in the morning & then got out in the garden for a couple of hours. Evening was my worst, as it’s out of habit that I look for something sweet – so I must confess I had an extra small red apple but I got through. I kind of felt proud that I did it without cheating myself. Another day another challenge!!

    • Sarah Sarah on October 23, 2014 at 3:16 am

      Hi Ann
      Thanks so much for sharing your comments.
      Well done on sticking to the fasting plan, and it’s great to see that you chose a better option (the apple) when you were struggling rather than a sweet calorie loaded snack.
      Keep us posted on your progress, and stay focused.
      Sarah

  13. Joojoo on October 31, 2014 at 12:22 am

    I would like to shed few kilos too, what to do?

    • Sarah Sarah on November 6, 2014 at 2:08 pm

      Hi Joojoo
      Make sure that you join our 4 week beginners fasting challenge. It contains some great information to get you started and help you on your weight loss journey.
      Sarah

  14. Sarah on November 5, 2014 at 3:12 am

    Hi,

    I have been trying the 5:2 plan for over 2 months now and I’ve lost a total of 13lb and I also measure around my belly button once a month (I saw on a video online that this is a good way to measure fat loss) I have lost 12cms!
    So I’m pretty happy with the way its going and the results.
    My question is this, for my fast days I have an apple for breakfast, a cucumber for lunch and then I just eat a normal dinner. This sometimes includes carbs like rice and pasta, all be it a much smaller portion than usual. Is this ok?
    Also I read that the days should be non consecutive, but some weeks that’s just not convenient. Is it ok to do the days back to back sometimes or will this affect the results?

    Thanks!

    • Sarah Sarah on November 6, 2014 at 2:34 pm

      Hi Sarah
      Congrats on your progress so far. I’m glad that you are continuing with it and you have had some great results.
      From what you have said you eat on your fasting days, this looks fine. Just keep an eye on the calorie limit. Carbs are ok (like most things in moderation), but try not to go overboard with your last meal of the day.
      As for the consecutive days, consecutive is ok. One of the main reasons that non-consecutive is recommended is because many find it easier. If someone is struggling to fast on consecutive days, then they might throw in the towel too early, say it’s too hard, and give up on their weight loss goal. But if you are not successful on non-consecutive days, then you can always take what you learned and try again the next day.
      The good thing about this diet is its flexibility… you can change it around so much to fit into your lifestyle. So if some weeks it is not possible to fast on non-consecutive days, then consecutive is fine. Getting fasting days in whatever way you can is better than not at all.
      Thanks, and let us know how you progress.
      Sarah

  15. Dana Suter on November 6, 2014 at 12:00 pm

    I continue to find ways to get through the fasting days. I am diabetic and I am good throughout the day – my evenings are very rough. I fast on the days I do not work out with my trainer thinking it would be easier but have to say I am still struggling. I actually wake up in the middle of the night hungry. I continue to improvise though. Have lost 15 LBS and almost 4% of body fat so I am super excited about those results!!

    • Sarah Sarah on November 6, 2014 at 3:06 pm

      Hi Dana
      Thanks for sharing your experience.
      I think everyone’s experience is a little different. If you find it a little more difficult in some areas than you would like, then, if you haven’t already, make sure that you mix it up to see if you can find something that works better for you. My preference is to save some calories up throughout the day and have a slightly larger meal at night. That way it helps me sleep through. Considering that I have been fasting the day before, I am always amazed at how I am not hungry the next morning. But at the start I used to struggle at night with being hungry and it affecting my sleep. So keep experimenting until you find what works best.
      As for training, many people don’t mix exercise days and fasting days. And I am generally the same. But yesterday I fasted and had a session at the gym and was fine. It wasn’t the biggest workout by any means, but other things going on earlier in the week meant that I couldn’t go. So I went yesterday so that I could keep up the momentum and it was great. I always feel so much better for going. The hardest part for many is getting out the front door, so I was very glad that I made the effort.
      So well done on your progress so far. You know that the 5:2 fasting diet works, so keep experimenting and fine tuning to make it work even better for you.
      Sarah

    • margaret on September 7, 2015 at 2:51 pm

      thank you sarah I have lost 5kg in 3 weeks, ifind the program easy to stick too. I would like a few more recipes for 500 meals on fast days thanks Margaret symes

      • Sarah Sarah on September 8, 2015 at 12:28 pm

        Hi Margaret, thanks for sharing your great achievement!! With results like this I can see why you find the 5:2 diet and intermittent fasting guide easy to follow and stick too! Well done and congratulations, I hope you are very proud of what you have achieved and I would love to know what is your final results after completing the 4 week challenge and whether you notice any other positive changes other than just weightloss? Do send me an email or come back and let us all know!
        I appreciate your comments regarding 500 calorie meals I will get working on making some available. I have not so far as most people seem to want to eat 2 -3 meals a day rather than one large one… but thanks for the tip and suggestions. Be sure to come back to recipes section to check them out I shall especially get some for you over the next few weeks.
        To your continued health and success
        Sarah

  16. John Mac Elroy on November 12, 2014 at 11:09 pm

    I have continued on with the 2 day fasting, have found it very easy to do and have lost 11 kg
    I feel great and look forward to getting back to my so called healthy weight
    John

    • Sarah Sarah on November 13, 2014 at 1:13 am

      Hi John
      Thanks very much for sharing. And well done on your effort and progress so far. I’m so happy for you.
      It’s amazing how losing some weight can make you feel so much better, which spurs you on even more.
      And the great thing about the 5:2 diet is that it is so easy. Sure some days are harder than others, but this intermittent fasting diet plan is so flexible, so you can try different things until you find what works for you.
      I hope that you continue at it until you reach your target weight.
      Good luck, and all the best.
      Sarah

  17. Lorraine on December 1, 2014 at 2:11 pm

    Hi, Sarah, I haven’t been very responsive to your emails, but I do read them. I am still following the 5:2 plan & have lost a total of 50# since & started back in August!!! I am approaching my 70th birthday & never thought I’d find a plan I could stick with until this one. I can’t tell you how much more energetic I feel. My son gave me a FitBit & I actually look forward to adding up my steps everyday–exercise was also something I didn’t like to do. Also, I set up my WiiFit board & do 30-40 min on that almost every day. I actually feel guilty when I miss a day. As far as habits go–I totally cut out colas of any kind, including diet sodas. I substituted them with mineral waters (Perrier or San Pellegrino) or flavored green tea, & of course, eating mostly plant-based foods w/fish or an occasional meat side dish. Luckily I like raw spinach & most all other salad veggies. Yes, it was not what you’d call easy when I first started, but with a little ingenuity it became easy, especially when kept seeing the numbers on the scale going down. I’ve even managed to loose a few pounds over the T’Day holidays. Oh, yes, and a very important result for me was seeing my blood glucose numbers decrease to below the pre-diabetic range. I’ve never been a calorie counter or exerciser, but now I am. Can’t thank you enough for this program.
    Lorraine

  18. Heather Densley on December 11, 2014 at 12:47 pm

    I only started my diet today, due to other commitments, but have kept under the 500 calories.

    • Sarah Sarah on December 11, 2014 at 3:48 am

      Hi Heather
      Thanks for your message.
      Yes, we all know that life gets in the way sometimes. So it’s good that you have kept the commitment to continue with the fasting plan.
      Feel free to change your fasting days around if need be. As with anything you do, it’s important to keep up the momentum. Especially leading up to Christmas, things can get a little hectic. It can really test your willpower and determination. But one of the good things about this diet plan is its flexibility, so mix it up if you need to so that you can keep on track, and to keep up the momentum.
      Good luck with it, and let us know how you go.
      Sarah

  19. Heather Densley on January 14, 2015 at 9:08 pm

    Hello Sarah,
    Yes, I’m trying to stick to plan. Have made a little progress- not a great deal of weight loss, but clothes seem to be fitting better.
    Hanging in there!
    regards, Heather.

    • Sarah Sarah on January 15, 2015 at 12:24 am

      Hi Heather
      Thanks for your comments.
      Don’t beat yourself up too much if you are not making the progress that you desire. You are breaking some long-standing (sometimes life-long) habits, as well as creating and developing new lifestyle changes. There is a lot to learn about different types of foods, including nutrition and calorie content, and how your body and mind works with and around food.
      So please do hang in there with the fasting diet plan. Make sure that you read all the emails I send out to keep building that momentum. As time goes on, you will learn more, and become more aware, and making better choices regarding diet and exercise gets easier.
      Thanks, and all the best.
      Sarah

  20. MaryO on January 22, 2015 at 6:40 am

    My hubby and I were at the Dr today with ” the crud” and ended up talking diet. He suggested we look into the 5:2. We are in our mid 60s, I have severe fibromyalgia and my honey had a major heart attack and triple bypass two years ago. We are both excited to give e this plan a try.Will probably wait a few days till the antibiotics kick in and we start feeling better, but it seems very doable to me.

    • Sarah Sarah on January 25, 2015 at 12:15 pm

      Great work Mary. Make sure that you let us know how you go 🙂

  21. Victoria on February 9, 2015 at 4:24 am

    During the cold, dark winter months here in England I find I am struggling. In fact, I sometimes forget my fast days. Help! I need reminders. Will start setting it on my phone to remind me.

    • Sarah Sarah on February 10, 2015 at 1:03 am

      Hi Victoria
      If you haven’t already, make sure that you sign up for the 5 2 fasting diet 4 week beginner’s challenge, where I send you fasting day reminders, tips and hints, to give you the best chance to stay on track.
      cheers
      Sarah

  22. Ann on March 4, 2015 at 5:56 pm

    I have been on the programme for 6 weeks now and have lost 5kg, I like the flexibility of the fasting days. Can’t wait to reach the ten kilo stage.

    • Sarah Sarah on March 5, 2015 at 7:41 pm

      Great work Ann.
      Thanks for sharing your experience with with the fasting plan so far.
      Keep up the good work, and let us know when you reach 10kgs.
      Sarah

  23. Claire on March 25, 2015 at 4:58 pm

    Hi Sarah

    After seeing some documentaries on TV regarding going sugar free, and then the Paleo diet, I have significantly reduced eating white sugar and white flour. As a result I feel so much better.

    Following this, I have found the fasting plan relatively easy to do. Your emails have been helpful and have encouraged me to exercise, which is producing results. I have lost about 4 kg, and hope that I can lose a lot more!

    • Sarah Sarah on March 27, 2015 at 3:45 am

      Hi Claire
      Well done on your progress so far and thanks for sharing. It sounds like you are becoming more aware of the foods that you are eating and also of how you are feeling as a result, so that’s great.
      I love it when I hear that people are doing well and making progress towards their goals, so thanks again, and keep up the good work.
      To your health
      Sarah

  24. Sandy on April 14, 2015 at 7:14 am

    This is my fifth day of fasting, which I have been doing on Mondays and Thursdays. The best tip you have given me is to remind myself when I am tempted that “I can have it tomorrow”. I have mostly been saving calories for the evening meal. I postpone any eating for the day until I feel some hunger. Today, I wasn’t hungry until 11 am, when I ate a hard-boiled egg and 5 baby carrots. Then, around 3 pm, I had a small can of tomato juice. It’s very helpful to have easy to grab and eat items on hand on these days. I even had fast food one day which was a very delicious grilled chicken bacon ranch salad from McDonalds for 240 calories (skip the dressing). I did not weigh myself on day one as my scale doesn’t record that high, but did at the doctor’s office 10 days ago and am thrilled to have lost 9 lbs since then (and can now record my weight at home)! I’m guessing I’ve lost 15 lbs so far. I am able to walk around better, too, with much less knee pain!

    • Sarah Sarah on April 16, 2015 at 6:20 am

      Wow Sandy, well done on your efforts. You sounds like you are learning so much about yourself, and that is so important to making any change like this permanent.
      I think you pointed out one of the important points with the 5:2 fasting diet, in that it is flexible, so you can change it so that it works for you. That’s one aspect of this diet that makes it work for so many people.
      Thanks so much for sharing your story, as I am sure it will inspire others on the same journey.
      Keep up the good work, and I am sure that you will continue to see great results.
      To your health.
      Sarah

  25. Lesley on April 27, 2015 at 8:47 pm

    New to 5:2 and to be honest I haven’t been too good all week but when I got on the scales I hadn’t put on an ounce! Normally I would expect to gain if I had not fasted for the 2 days. I found my fast days quite easy and tend to have more energy. I try to cut back on carbs as much as possible as i think they are responsible for weight gain and feeling bloated. Just going into my second week now and I vow to be good. Walk home a couple of days, 20 minutes brisk walking. I want to lose at least a stone in 8 weeks before I go on holiday, is this realstic??

    • Sarah Sarah on April 28, 2015 at 6:53 pm

      Hi Lesley
      Thanks for your comments. Well done on starting the 5:2 fasting diet. I think a stone is very achievable. It may test your commitment, but if you stay focused (both on your fasting days and other days as well), you should not have any problems. Let us know how you go.
      Regards
      Sarah

  26. Denise on May 1, 2015 at 12:08 pm

    Second day of fasting today feeling positive. Like knowing what I’m going to eat on those days so planning is important for me. Drinking water is my challenge but herbal teas are a great help. Love the fact that it’s 24 hours at a go that is manageable.(get over those evening snacks!!!)
    Love the emails Sarah they really motivate.

    • Sarah Sarah on May 2, 2015 at 8:56 pm

      Hi Denise
      Thanks so much for your feedback. It makes my day hearing that I have been able to help. Keep up the good work, keep in touch and I look forward to hearing how you are progressing soon.
      To your health
      Sarah

  27. Dustin on May 18, 2015 at 10:05 am

    I started about 3 weeks ago and I weighed for the first time today and I am actually gaining weight. I work nights and I have been starting my fast day when I wake up in the afternoons and continuing it until I go to sleep the next day. I’m not sure what I can be doing wrong. Also, do the fast days always need to fall on the same days?

    • Sarah Sarah on May 20, 2015 at 7:03 pm

      Hi Dustin,
      When following the 5:2 fasting diet plan, you actually fast for 36hrs, not 24hrs. Let’s say you start your fasting on Monday morning, you have actually fasted the night before as well while you were asleep. So if you had your last “normal” meal at 8pm Sunday night, then fasted all Monday, and then had a “normal” meal Tuesday 8am for breakfast, then this is a total of 36 hours.
      So if you are doing shift work, keep this in mind, as your meal plans are all swapped around.
      Also, if you feel that it is not quite working, have a look at your normal days to see if you are not overcompensating and binging on food. The other option is to add more fast days to your week; switching to 4:3 fasting or alternate day fasting may help to ramp things up a little. The goal of 5:2 diet is not to obsess about your weight, and to be checking the scales all the time as it is natural for your weight to fluctuate by a few pounds over the course of a day/week.
      Focus on losing inches and burning fat; not so much the number you see on the scales. However, some do find it important to have the baseline of their weight and monitor it weekly. Some use this to keep motivated.
      To answer your question, your fast days do not necessarily have to fall on the same days; most people choose regular days for the ease of following a routine but if you need to mix it up due to work or social commitments then you can; that is the flexibility of the 5:2 fasting diet plan. Give it a go and see what works for you.
      You can check out the faq’s here for more info.
      To your health,
      Sarah

  28. Dolly on May 19, 2015 at 12:41 pm

    I have started my 5.2 diet today. Hopefully I will stick with it. Other people’s comments have motivated me to do it. Your comments are very informative. I have a question can I drink a glass wine on my non fasting days. If I controle my calories on non fasting days. How many calories are allowed on non fasting days.

    • Sarah Sarah on May 20, 2015 at 8:18 am

      Hi Dolly,

      Congratulations on your commitment to your health by joining our 4 week Challenge and for purchasing the recipe book to assist you. Our aim is to provide support to those who make the commitment to incorporate fasting into their lives for weight loss and improved health.
      Regarding your question; to get the most benefit out of fasting and to ensure you get the most weight loss and fat burning from the program; I would advise aganist drinking wine or any alcohol on your 2 fasting days.

      A standard glass of wine will have approx 120 calories; that is a 1/5th of your calories for the day with no nutritional value at all. The other disadvantage to drinking wine on a fasting day is that will hinder your body’s natural detox process; as Alcohol will inhibit the livers ability to breakdown fats and toxins and remove them from your body. If the success of the 5.2diet was based purely on how many calories you have on the day then technically you can have the glass of wine BUT if your aim is to really do all you can do to see how much weight, and how much fat you can lose then have your glass of wine on a non fasting day.

      I enjoy a glass of wine or two throughout the week (on normal non fasting days) especially when catching up with friends or a special occasion such as a birthday and I do not feel guilty about it at all; and neither should you! just make sure you are drinking it in moderation. Just don’t drink wine on fasting days because you would be sabotaging the success that the program offers.
      Further to your question “How many calories are allowed on non fasting days.” We used the rule of thumb that women need 2000 calories and men need 2400 calories per day ( this is dependent on a number of things but if you aim for approx this number and follow the fasting guidelines whilst also exercising and drinking plenty of water; you will notice changes
      Hope this answer your questions.
      To your health
      Sarah

  29. Fern on May 22, 2015 at 11:08 am

    Hi Sarah,
    Well I’m on day 4 of my fast and so far so good. You have a great website and thanks so much for the encouraging emails! 17 days to go!!

    • Sarah Sarah on May 23, 2015 at 4:14 pm

      Hi Fern
      Thanks for your email and your kind words.
      Well done, and keep up the good work.
      I think the 1st part is the hardest. When you’ve been on the plan for a little while and see some positive results, this spurs you on even more, so hang in there, and let us know how you go.
      Cheers
      Sarah

  30. Debbie on May 29, 2015 at 4:38 am

    Yes I am still fasting two days a week. In fact, I look forward to those days. My husband and I are finishing week 14. We have lost a few pounds, but mostly inches. I am having to take many of my clothes in because they are just about falling off of me. We also find we make better choices on the other 5 days and our portions are getting smaller as well. I am glad my doctor recommended this diet because it is one we can both stick to and support each other on.

    • Sarah Sarah on May 30, 2015 at 6:24 pm

      Hi Debbie
      Thanks for your message and well done on your achievements so far. Great work! Sounds like you are well on your way to achieving your goals, so keep up the good work.
      Regards
      Sarah

  31. Debby on May 29, 2015 at 12:51 pm

    Hi Sarah,

    I have been on the plan for 4 weeks now. I have lost 7 pounds, and clothes fit much better. This is probably the easiest diet I have found to live with. I find it easy to stick with because of the flexibility of it. If I know there is an event coming up, I plan my fasting days around them. Some fasting days are harder than others, but overall I enjoy the feeling of accomplishment at the end of each of them. I have more energy now and feel less tired and bloated.
    Thank you Sarah for the emails with food choices and encouragement.

    • Sarah Sarah on June 1, 2015 at 7:14 pm

      Glad to hear that Debby, and congratulations on losing 7 pounds and enjoying more loosely fitting clothes!
      We are happy to know that people are excited and looking forward to the fasting days and I agree I believe one of the reasons why so many people achieve such great results is because of the flexibility this intermittent fasting diet plan gives you.
      I love it that you also notice that the results have not just been an improvement in your weight but that you feel better with more energy and I believe that makes a huge difference to our busy lives.
      Keep up the great work and be sure to keep an eye out for the emails especially since they encourage you and keep you on track.
      To your health
      Sarah

  32. Sharon R. on May 29, 2015 at 7:33 pm

    Thank you so much for all of this info. I am a nurse and have even taught diet classes, but all changed when I was dx.with fibromyalgia and then later had a rod and cage put in my back. I have always weighed 115-119 lbs. but after a visit in ICU with pneumonia and tons of prednisone I came out of the hospital weighing 160 lbs. I have tried every book, diet, supplement, and anything out there, but nothing worked. I bought your book and am going to start program tomorrow. I have cried a million tears because the extra weight causes more pressure on my back, making it difficult to even get up to go to bathroom. I feel like I have found sisters and brothers on this site, as I try this new way of eating. Thank you all so much.

    • Sarah Sarah on June 2, 2015 at 7:12 pm

      Hi Sharon
      I am sorry to learn of the difficulties you are experiencing with Fibromyalgia. I have had another reader Clare write to me asking about the diet and whether it would assist her with the weight gain she has experienced as a result of this condition.
      I believe that following the 5:2 fasting diet plan will assist you as it should help kick start your metabolism which I know has slowed dramatically as a result of this condition. It should also help you lose inches and burn some fat if you can follow it correctly and still manage to get some exercise in (it does not need to be strenuous).
      As mentioned in my post to Clare, weight gain through this condition is often triggered by the hormonal changes that also takes place and hormones really do play a huge part in our ability to lose weight and burn fat or store it. Do some further research into this; especially look at your Leptin levels; if you can make sure these are at a healthy range to be able to burn fat then that will assist with the dieting. Be sure to also check your cortisol levels and make sure you are getting enough sleep as this will affect your hormone levels and body’s ability to either lose or gain weight – along with what you are eating.
      Good luck with the program and stay positive, inspiring and helping others is why I do this and want to provide valuable information to others as I know how down our weight and health issues can make us feel.
      All the best Sharon, keep an eye out for the regular emails which will help keep you on track.
      To your health
      Sarah

  33. Sarah M. on June 19, 2015 at 7:21 am

    I love this plan – and the fasting days are very manageable! I especially love the e-mail reminders and encouragement! I am motivated to keep it going! Thank you!

    • Sarah Sarah on July 1, 2015 at 5:32 pm

      Hi Sarah, thanks for your kind words regarding the support and ongoing emails we provide to ensure that you stay motivated and stick to your goals. It was my hope that by providing support people would establish certain habits to implement this eating/ diet plan. keep at it and be sure to share some of your wins with us.
      To your health
      Sarah

  34. sven o on July 1, 2015 at 2:08 am

    thanks

    • Sarah Sarah on July 1, 2015 at 5:32 pm

      Our pleasure Sven

  35. Rosie Mackay on July 1, 2015 at 3:41 pm

    On week two now and am VERY surprised as to the ease of this “diet”. Fasting days are NOT hungry days but days where I need to count calories. I found this soooo easy I wish I had done it years ago. Breakfast, homemade natural yoghurt & decaf coffee with skim milk. Lunch, a bowl of pumpkin soup with a small amount of chopped up chicken. Dinner, chicken stir fry (See zucchini “noodle” recipe)YUM. One small finely sliced apple as a snack. Lots of water. Easy peasy!! Have tried the spinach omelet too & even hubby liked it. Can’t wait for my book to arrive. Thank you. 🙂

    • Sarah Sarah on July 1, 2015 at 5:36 pm

      Hi Rosie, Im so glad that you are finding the start to the 4 week challenge a breeze and that you feel like it isn’t a diet at all. So many people feel that way, because it isn’t restrictive for long periods of time and with a little bit of training and awareness you can still eat quite comfortably on your fast days and you can choose whether you have 1, 2, 3 or more meals up to you. It’s this flexibility that is key to finding out what works for you.
      I’m glad hubby is enjoying it to, like any changes to our lifestyle its always easier to achieve great results when you have someone there to support you along the way…. whether that’s your hubby or a friend friend such as our community.
      To your health
      Sarah

  36. Betsy Richardson on July 6, 2015 at 11:09 am

    I have two questions before starting. One, do I receive an actual book to read? And two are they in U.S. Measurements? I am definitely interested in starting but don’t want to have to look at the computer every time I need to reference something. Thank you in advance for your help. Betsy

    • Sarah Sarah on July 17, 2015 at 7:17 pm

      Hi Betsy! Thanks for your question, unfortunately the quick start guide is only available as a download and not a hard copy book. Upon joining the 4 week challenge you will receive a guide that gives you a lot of information, tips and advice for getting you started on the 5.2 diet. This can be downloaded and printed off if you wish. In addition to the guide you will receive ongoing emails that are designed to support you and keep you focused and on track to achieving your weight loss and health goals.
      In regards to the measurements there is only a few references and they are in grams which should be easy to understand. The recipe book is predominantly in metric measurements but there is a conversion table in the book that converts measurements easily for you.
      To your health
      Sarah

  37. Debby on July 20, 2015 at 1:23 pm

    Hi Sarah,
    I am now on week 11 and have lost about 14 lbs. clothes are getting looser. Inches are disappearing. I have added walking to my plan. I try for at least a 20 minute walk at lunch at least 3 days a week. If time permits this goes to 30 minutes. I still look forward to fasting days with that feeling of accomplishment at the end of the day.
    One thing new I have noticed is that I can not even get myself to buy any bakery items at the store. I see the calories and think it is just not worth it. I’ll take the strawberries or melons. I do still have my treats, but it is one item not a dozen to take home, or a lower calorie content treat. This plan really does make you think twice any day of the week before you put something in your mouth.
    Thanks Sarah!!

    • Sarah Sarah on August 4, 2015 at 5:39 pm

      Hi Debby, congrats on your progress so far and I’m glad I have helped.
      It’s great that you are sticking to the plan and you also added exercising. That really speeds up the progress. Good job as well in avoiding temptations, it’s really great to treat ourselves sometimes but always try to not overdo it. We would love to hear more about your progress in the next few weeks. Keep up the good work!
      Sarah

  38. Josephine on July 27, 2015 at 5:53 am

    I’m just started but finding it hard to drink the water I only have 2 green tea in morning and caffeine free diet coke the rest of the day

    • Sarah Sarah on August 4, 2015 at 5:37 pm

      Hi Josephine, thanks for sharing your experience so far. Water intake is really important to keep you hydrated, and to help flush out toxins in the body. Green tea and other (non-caffeinated, low-calorie) beverages are ok, but make sure that you keep an eye on the calorie limit. I suggest that you plan what drinks you will want throughout the day and always have a bottle or two of water with you so that you can avoid temptations. I hope this helps. Please let us know your progress. Thanks.

  39. Dorothy on July 29, 2015 at 2:09 pm

    Ughhh! Failed miserably on my first “fast” day. I will try again to fast tomorrow.

    • Sarah Sarah on August 4, 2015 at 5:46 pm

      Hi Dorothy
      Thanks for your message. For some it is more of a struggle than others. If you have not done so well, it is a good opportunity to look into why it didn’t go as planned. Have a look at this article, which may give you some tips on making your fasting day a successful one.
      Good luck, and let us know how you go.
      cheers
      Sarah

  40. angela bryden on August 13, 2015 at 12:16 pm

    Hi, thanks for the support. I have been doing this for 10 weeks and have lost 9kg. I have also gone down nearly 2sizes in my trousers and jeans. It is really great when people ask wow what have you been doing?. I tell them it is the easiest thing I have ever done. It is so easy to stick to and I actually enjoy my fasting days. Will be doing this forever I think.????????

    • Sarah Sarah on August 25, 2015 at 4:18 pm

      Hi Angela
      I love hearing such stories of success. Not just becasue you have lost 9kg but because you have also stuck at it and integrated it into your life and created real change. If you do something like this for a continual period of time consistently for over a month this is usually what happens.
      Once again congratulations on your weight loss success and thank you for trusting us to follow the tips and advice that we laid out for you in the Quick Start Guide and 4 week Challenge; but for also coming back to share your success to inspire others. We are so happy for you and the community supports you. I too look forward to my fasting days – keep going and may your health and happiness continue on the up! Oh and when people ask how you did it I hope you refer the fastingdietplan.com to your friends and family too.
      Sarah

    • Sarah Sarah on August 27, 2015 at 1:55 pm

      WOW! That is AWESOME congratulations Angela!! Congratulations on your weight loss success and thank you for trusting us with your weight loss journey. We really appreciate you taking the time to share your successes to help motivate and inspire others, so they too can know and understand the levels of success that can be easily be achieved. I hope when others ask you about what you have done that you share our website and the 4 week challenge with them:) Keep up the good work. To your continued success and happiness, Sarah

  41. Candace on August 14, 2015 at 1:05 am

    Hey Sarah,
    This is my second week and you are oh so right! I feel energized and I am incorporating exercise into my program each week. This is only my second week, but I already feel like a new person. Eating foods low in calories but high in nutritional value really makes a difference. On my fast days, I have lots of low calorie vegetables all cut into pieces and ready to go. That really helps me reach for a grape or two instead of calorie laden snack. Thank you so much for all of your terrific tips and the plan to successfully lose weight. My sister and I are both doing this and it really helps to have a support person. My new chant is “water, water, water, water, water”! Ha, ha!
    Thanks so much!

    • Sarah Sarah on August 27, 2015 at 2:02 pm

      Hi Candace, I love it that so early on in your fasting journey that you are already feeling the positive effects such as more energy and are motivated to incorporate more exercise into your life. I agree with you that having a buddy to help motivate you can be such a life line and can really help you stay on track, move forward and stay committed to reaching your goals. I love how you have adopted the very simple but very do able’ act of having so low calorie snacks such as vegetable sticks or some grapes at the ready so that when you need to munch on something you can without feeling deprived. Yes drink up; water that is! If you think you are hungry reach for water first to see if this feeling then subsides. Do let us know how both you and your sister continue to thrive over these coming weeks and what goals you accomplish. On-wards and upwards! we are behind you both
      To your health Sarah

  42. Michael on August 17, 2015 at 2:19 am

    Hi Sara, quick question. I have tried the diet now for a couple of weeks but I have a few issues. On my fasting days I seem to get easily light headed and in some cases even nauseous. Any idea why that might be?
    Thanks!

    • Sarah Sarah on August 25, 2015 at 4:05 pm

      Hi Michael
      For some people becoming lightheaded or a little nauseous does happen typically in the first 1 -2 weeks. This can be from a number of reasons but most seem to be due to the reduction in sugar or because you are not hydrating yourself with enough water (not coffee, tea, or soda drinks but water). When you feel sick, try chewing some chewing gum have a small piece of fruit like about 6 grapes or 4 strawberries which will give you some sugar and is low in calories but tells your brain that you are also eating.
      Another thing you may need to try over these weeks is mixing up how and when you consume your calories. When I first started I needed to have something to eat for breakfast now I find I can quite easily make it through to lunch but become more hungry throughout the later part of the day. See if you need 3 main meals, more small snacks throughout your fasting day. This is the great thing about 52diet is that it is flexible and you can easily adjust it to what may be the preferred way of achieving success for you.
      Change things up and see if it continues if it does I would suggest seeing your doctor and discussing this with him especially if you did not consult him/ her before you started this diet plan.
      To your health
      Sarah

      When trying to lose weight, make sure you take care of yourself and focus on the safe weight loss methods. Avoid fad fats and extreme exercise. If these issues do not go away after a few seconds of rest or after rehydration, it is better to consult your doctor and you may also inquire if you are safe to go on 5:2 diet.

  43. Pearl on August 28, 2015 at 3:26 am

    I started on Monday. Today is my second fast day, so far so good. I’m 5ft 9ins tall and had been around 155 lbs until I was put on hormone therapy when I was 37 yrs old. That’s when I started gaining weight. It was about 10yrs later when I was reading a magazine in the doctors office that I read the ten top causes of weight gain in women. 1 being prozac and 2 being estredearm, the patch I was wearing. Needless to say, I removed said patch and did without. I have tried for over twenty years to lose the weight but to no avail. I have tried every diet and failed every time, losing a little but even doing the diet gained the weight back. I am now 64, I’m diabetic and I’m now trying this way of life. Thank you.

    • Sarah Sarah on August 28, 2015 at 6:42 am

      Hi Pearl
      Thanks for your comments and for sharing your story. What has caused you to be where you are and be motivated to take up the challenge and lose some of that weight that you have been carrying for over 10years. We have many people over 60 and diabetics join the challenge and have success because the diet only requires you to be very strict 2 days each week and those 2 days can be flexible to fit around your life. We have set the program to be Monday’s and Thursday but if it needs to change it can; but invariably what happens is that you become so much more aware of food and what you are eating on the other days that it has a positive effect.
      No this is no magic pill it will require commitment focus and dedication especially in these first weeks but follow the steps outlined, read the emails and learn what to do; they are designed to support you.
      What I have found is that your weight is very much affected by your hormonal levels so also monitor this be aware of cortisol, Grehlin and of course your insulin levels. If you are not sure about these information will be coming yuor way regarding these too. Anyway enjoy the program, plan, prepare, don’t give up, drink lots of water, get enough sleep and be sure to get consistent exercise happening and I know you will start to see some wonderful changes over the next few weeks
      To your health
      Sarah

  44. Diane Knight on September 5, 2015 at 2:57 am

    This site said it was free. When I tried to access, it wants to charge me $19.95.

    • Sarah Sarah on September 8, 2015 at 12:23 pm

      Hi Diane

      Thanks for you comments. Let me first clear things up so you or anybody else looking at this diet does not get confused.

      The Quick Start Guide and 4 week Challenge is absolutely free, it has always been. You can put your details into the box and receive 4 weeks of support with emails tips, resources, recipes etc along with motivation and mindset tips to help keep you on track. You also get an immediate download of a ‘cheat sheet’ quick start fasting guide to help you learn what the 5:2diet and intermittent fasting is all about. It helps you to implement it into your life so you can have amazing results like Debby, Angela and Margaret who have lost 5kgs or more in a matter of weeks (see some of their comments below).

      Yes you are quite right you can buy our 5.2 diet low calorie recipe book which is also packed full of recipes, meal plans and other tools. This is not free and is for sale and is made available to those who are interested in truly committing and having a detailed resource at the ready to refer to during the 4 week challenge and beyond.

      I hope this clears things up for you. The book is easily visible and available for all here and I think if you refer to it again no-where will you see that it is says that it’s free.

      Perhaps Diane you may have confused the quick start guide and 4 week intermittent fasting guide with the 5:2 recipe book.

      To your health
      Sarah

  45. Angela on September 9, 2015 at 12:23 pm

    Hi I guess I’m trying to understand how to get started.do I keep my calorie intake under 500 calories for 2days or 5 days I’m so tired of this weight it’s affecting my health and I truly want to loose weight

    • Sarah Sarah on September 9, 2015 at 6:04 pm

      Hi Angela
      Have you downloaded the 4 Week Challenge Quick Start Guide? It has everything you need to know to get you started. But in answering your question yes you cut your calories back to 500 calories for 2 days each week and eat a healthy amount of calories about 1800 – 2000 calories the other 5 days. Although the other remaining 5 days does not require strict calorie control just to eat healthy nutritious foods. The key is to make sure you are still doing some exercise, drinking lots of water too.
      Yes when carrying excess weight makes you feel tired and lethargic all the time and you have no energy left not only is it good to lose weight but you shall find that intermittent fasting will help give you back some of your energy… just read some of the comments and testimonials others have left to inspire you and keep you motivated.
      Be sure to drop us a line and let us know how you go on your journey
      To your health
      Sarah

  46. Ann Reid on September 22, 2015 at 12:32 am

    I was introduced to the 5:2 fasting by a co-worker and I would very much like to try it. I feel this is something I could definitely follow. Thank you for the opportunity to get my eating habits back in check.

    • Sarah Sarah on September 24, 2015 at 10:08 am

      Hi Ann
      My pleasure, and thanks for your kind words.
      The fasting diet plan is definitely worth giving a go. Many find that it is one of the easier diet plans to stick to, as well as providing some fantastic results. So I hope that you do give it a go and that it helps you to achieve your health goals.
      Let me know how you go.
      cheers
      Sarah

  47. Sarah M. on September 28, 2015 at 6:05 am

    Thank you so much for all the effort you have put into support for this plan! I especially love your e-mails! They are always timely and encouraging! It’s like you are in my head and know exactly what I need to hear that week! I am a master of self-sabotage when it comes to adopting a healthier lifestyle and must once again start at the beginning again! Thanks for all the help! Ready to give it another go!!!!!!

    • Sarah Sarah on September 29, 2015 at 10:12 am

      Hi Sarah
      Thanks very much for your comments.
      We all go through our ups and downs, but it’s good to see that you are remaining positive throughout.
      There is no failure, only feedback. So make sure you reflect on why things didn’t quite go to plan last time and be prepared to make some changes next time around.
      Good luck with it, and keep us posted.
      Sarah

  48. Whitney on October 9, 2015 at 3:23 am

    Hi Sarah, I’m on my second fast day today. On my first day I did pretty well (526 calories total) and felt only a little “deprived” during that typical afternoon slump so many people experience. But I powered through with some grapes. A little caffeinated tea really helped keep my energy up during the day. I had sunflower seeds for breakfast which are high in calories but really boost my mood. I decided to swap those out of my fast day today to see if I can get my kcals down to 500.
    I really enjoy the challenge of these fasting days. As you’ve said over and over, these days give us an opportunity to look at how and why we’re eating. I am a binge eater and I eat when I’m stressed, lonely or bored so I enjoy the break I’m getting by these fasting days.
    I didn’t pressure myself on my 2 non-fasting days. I was more aware of my eating patterns for sure, particularly how much I can cram into my mouth in just a short period of time. And how crummy I feel afterward. After today’s fast I plan to incorporate more of my “fasting behavior” into my non-fasting days which includes meal planning, eating when hungry, savoring my food, etc.
    Thanks for the communication emails–they really help!

    • Sarah Sarah on October 17, 2015 at 6:32 pm

      Hi Whitney, thanks for your feedback about starting your 5:2diet fasting plan.
      It seems you are off to a great start. Well done hope you are keeping it up!
      I love that the 2 fast days that you have completed so far have really made you aware of your eating habits and once you are aware of why and when you may eat and what type of foods you want to eat it definitely makes it easier to see how you can change things on your non fasting days as well.
      Well its early days in the 4 week fasting challenge but I hope you are powering on and being kind to yourself and staying focused on your goal. Do use the emails I send as a means to motivate, inspire you and keep you on track.
      I’d love to hear back from you again in a few weeks time at the end of your challenge to learn about your wins; whatever they may be.
      Wishing you much success on the fasting diet plan
      Sarah

  49. Debby on October 17, 2015 at 2:07 pm

    Hi Sarah,
    I have been on the diet since the beginning of May. I have lost 18 pounds!
    I still usually look forward to fasting days. It is just part of my routine now. Some weeks I don’t loose any weight, but I think I still loose inches. I am concerned with winter coming I won’t get out to walk as I do in warmer weather. I am trying weights and home work outs in the morning before I go to work. I do become pretty sedentary in winter so that will be my downfall. Winter is long very long here.
    I will be challenging myself to keep up with the plan all winter and keeping the weight off! Maybe I’ll even find an outdoor activity I like to do in the snow other than shoveling!
    Did I mention I hate snow and 30 below temperatures ?!
    Thanks for all the support Sarah!

    • Sarah Sarah on October 17, 2015 at 6:25 pm

      Hi Debby
      Congratulations on your successful weight loss. What an achievement!! I love success stories like this and I am sure others love to read about them too!
      Reading your email it is very clear to me that the biggest win is not just losing weight with fasting, but that your mindset has changed when it comes to food and exercise. As you put it; now it’s your routine. I understand winter can be a little more challenging as you state the weather slows you down but keeping up with your exercise regime and weights will help, as will eating the ‘right’ foods on your non fasting days.

      Do not be tempted to overload on carbs as comfort food. Hearty soups, stews, and curries are always a good choice when the weather cools down as is some sweet treats like puddings, like chia seed pudding, panna cottas, hot chocolates and muffins and guilt free banana bread.
      I’m sure shoveling snow will be a good work out but if you are afraid that the snow and freezing weather will prevent you from working out could you consider one of those dance or resistance training, core workout dvd’s? I have found found following a class with an instructor to guide me helps motivate me and helps me mix things up a little too… and you don’t have to get outside or drive to a gym. I feel this option may work for you as you can continue to exercise do at home before heading off to work. This will allow you to stay with the routine that you have found works for you and your lifestyle!

      I find when I do some core exercises it helps the fat burning around my stomach and when my abs are tighter my clothes fall better around the waistline which is always a bonus from intermittent fasting and 5:2 diet.
      Keep up the great work Debby, I am glad we could support you
      To your heath
      Sarah

  50. Sally Anderson on October 27, 2015 at 5:03 am

    My husband and I continue on the 5:2 plan and he has lost 32 lbs and I have lost 24 lbs. We do have some loosey goosey weekends but generally stay within the calorie limits for the off days.

    We are finding this program very easy to follow and the results have been wonderful. And it really helps that my husband is on it too. And I love your emails. They help with motivation and strengthen our resolve.

    • Sarah Sarah on November 3, 2015 at 1:27 pm

      Hi Sally
      Thanks for sharing this awesome achievement with us all!! What wonderful fasting success! You both should be very happy with the results you have achieved.

      Having some ‘carefree’ weekends is all in the name of enjoying life and ensuring that this new lifestyle can fit with the realities of life and being social able and having some treats from time to time.
      It’s amazing what the power of a team can achieve and I am glad you are both a support and motivation to spur each other on.
      I will keep the emails, motivation and advice coming especially when i know it helps others to stay on track and keep going the distance.
      After-all improved health and vitality is something I believe is worth striving for and I am happy that I can help others achieve the same.

      Do drop us a line when you both meet your next milestone so we can share in the celebrations with you.
      To your health
      Sarah

  51. Virginia Hendricks on November 4, 2015 at 8:46 pm

    Hi

    I need help!! My doctor say I’m morbidly obese… this is so discouraging and I feel like I cannot win in the battle of weightloss. I have tried everything even injections, protein diet, etc.

    Now I just wish to shed it all

    Please tell me how can Ii go about it

    • Sarah Sarah on December 5, 2015 at 12:33 pm

      Hi Virgina

      I know some people very dear to me who are also morbidly obese and have struggled there entire lives with weight-loss; so you are not alone. I would be happy to help to help motivate guide and inspire you to take the steps you need to lose weight and improve your health. Did you join the 4 week challenge, it’s 100% free (join at the top of the page). The fasting diet plan challenge was designed to help people get started and put down the right foundations so that they can safely and accurately fast.

      Another resource that may help you so you can supercharge your efforts and ensure that you can quickly and easily prepare meals that are suited to 5:2 diet fasting can be found here.

      Goo luck Virginia we are here for you. With some motivation and the right resources I know you can make positive changes in the right direction.

      To your health

      Sarah

  52. Suzanne on November 20, 2015 at 6:33 pm

    My goal for this weight loss programme is to receive the 5/2 fasting diet book that have paid for late October and still not delivered.
    Please, could someone attended to this.

    • Sarah Sarah on December 5, 2015 at 12:37 pm

      Hi Suzanne. I know we have sorted out the problem you were having. The guide and resources are all downloadable resources, not a physical hardcopy book that gets mailed to you in the post. The fact that it is instantly downloadable means that you can get started straight away and you don’t need to wait weeks.
      Making our quick start guide and recipe book available online means that you can get started today and there is no time like the present.
      All the best with your fasting journey
      To your health
      Sarah

  53. Danielle on December 2, 2015 at 12:54 am

    want to try this

    • Sarah Sarah on December 5, 2015 at 12:32 pm

      Hi Danielle

      That’s great you want to try the 4 week challenge. Did you sign up and join? It’s free and is designed to help you get started and develop positive habits around food whilst laying the foundations to ensure that you fast correctly and easily. We’ve had thousands of people sign up and get amazing results. You can join at the top of this page.

      All the best with your weight loss and with tasking up the 5:2 diet 4 week fasting challenge.

      To your health
      Sarah

  54. Ralph Sheldahl on January 11, 2016 at 5:51 am

    Getting ready for a wedding…Lets give this a try!

    • Sarah Sarah on January 11, 2016 at 8:41 am

      Hi Ralph
      If you have a wedding coming up this can be the perfect dietplan to follow. Why? Because there is no need to be on a diet everyday just to be very strict for 2 days of each week.
      Be sure to download the quickstart guide and follow the steps necessary for completing the 5:2diet, prepare your foods in advance, read your emails to keep you on track and with some exercise and dedication to your goal I am sure you will make in roads and look leaner, happier, healthier and more vibrant for your upcoming wedding celebration.
      To your health
      Sarah

  55. Bill Dane on January 11, 2016 at 5:00 pm

    Your system seems to good to be true but I’m ready to give it a try.

    • Sarah Sarah on January 12, 2016 at 9:43 am

      Hi Bill
      Do give it ago. Hundreds of people before you have found that the flexibility of the 5:2 diet eating plan works well for them. Be sure to download the quickstart guide and subscribe to the 4 week challenge and then I can guide you and hold your hand for 4 weeks to ensure that you develop the right habits, take the right actions and commit to your goal.
      To your health
      Sarah

  56. Mellie on January 13, 2016 at 6:22 am

    I think I can handle two days a week. Just came off a 5 day cleanse that was supposed to be 11 days. I just couldn’t do another day.

    • Sarah Sarah on January 26, 2016 at 12:28 pm

      Hi Mellie

      Did you join our 4 week challenge? Are you following our fasting plan? Thousands of people have followed the fasting diet; fasting 2 days each week limiting themselves to 500 calories on the fast days and then eating sensible, healthy wholesome foods the remaining days (with some a few treats along the way). A full cleanse is very difficult and unsustainable for many. I once did a 7 day cleanse and found it very difficult to work and do the other normal everyday things that were required of me.

      If you can fast for 5 days you can do it 2 days each week. Get more information about the 4 week challenge here.

      If you want to access over 180 pages of recipes, meal plans and health information to supercharge your efforts then check out our book.

      To your fasting success
      Sarah

  57. Ruth on January 26, 2016 at 12:30 am

    Hi there,

    I want to lose half a stone .. is 5:2 ok for that .. ? I just signed up for the 4 week plan .. I am quite excited! Does it work with you emailing etc?

    Many thanks

    • Sarah Sarah on January 26, 2016 at 12:23 pm

      Hi Ruth

      Thanks for your question regarding losing weight with the 5:2 diet. Yes it is not only possible but very doable! You can lose 5kgs in weight or more on the 5:2 diet and our fasting diet plan.

      The 4 week challenge is designed to support you during those initial weeks when you are learning what to do, how to do it and how to prepare. You can also get the Healthy and Delicious recipe and guide book if you want over 21 meal plans and recipes; and food information.

      The 4 week challenge and book will give you what you need. But to lose the weight and improve your health with fasting you must still do the work. That is you must follow the fasting protocol. Fast 2 days each week and do some exercise and you will start to see the results.

      Check out the results hundreds of people following the 4 week challenge and recipe book got here.

      The emails are sent to you bi weekly throughout the 4 week challenge, be sure to read them, follow them and take the necessary steps and actions to move forward.

      To your health
      Sarah

  58. CK on January 27, 2016 at 5:12 am

    I did great on day 1 fasting. Any thoughts on PGX; gelatin to fill you up? I sure was hungry at the end of the day. I think of the day as 24 hours midnight to midnight and am afraid I has a slice of cheese and an apple at midnight at the end of the day.
    I felt good and alert!

    • Sarah Sarah on February 17, 2016 at 7:47 pm

      Hi CK

      Glad to hear that your first fasting day went well. How are progressing now? Correct 5:2 diet fasting involves fasting for a 36 hour period rather than 24 hours. In regards to your question regarding gelatin, it is not something I have tried or looked into and so do not recommend it. I do not like to comment on items, techniques or tools that I have not tired and tested myself. I will investigate further to see.

      Keep up the fasting and be sure to keep us up to date on your progress here.

      To your fasting health
      Sarah

  59. Ruth on February 11, 2016 at 8:10 pm

    Hi there Sarah,

    This is my second week of fasting but i have come down with quite bad flu .. so have not fasted .. is this right? Feel very frustrated!

    Many thanks

    Ruth

    • Sarah Sarah on February 17, 2016 at 7:41 pm

      Hi Ruth

      Coming down with the flu is not typical, but during the first few weeks a few people may find that they may experience lightheadedness, headaches or some nausea.
      I understand you may feel frustrated especially if you got off to a good start. Do not let this throw you off your goal and game plan. By now after taking a few days to rest you should be feeling better.

      In your case; I would say take two. Start your fasting regime again. Stick with it and be sure to get enough sleep on your fast days to allow your body to heal and detoxify.

      How are you feeling now? Do let me know
      To your health Sarah

  60. Debby on February 20, 2016 at 3:40 pm

    Hi Sarah,
    Winter is in full swing, but has not been as bad as the last few. I have been on the plan since last May. I was worried I would not keep the weight off over the winter, but I am maintaining my 18 lb weight loss pretty well! Even over the holidays. I admit I did indulge more over the holidays, but I knew I would be fine as the holiday treats disappeared.
    I enjoy the emails to keep me on track and motivated! I needed it during a few very stressful months early in the winter. I am looking forward to being able to get outside and walk again!
    Here’s to thinking spring and all the great new clothes I bought last year that will still fit again this year!!!
    Thanks Sarah!!!

    • Sarah Sarah on February 26, 2016 at 10:01 am

      Hi Debby

      That is wonderful that you have kept off the weight that you lost from fasting with the 5:2 diet eating plan. Everyone indulges a little more over the holidays and the fact that you maintained your weight loss without gaining any extra weight is to be commended!

      I understand that during winter it may not be as easy to get outside and be as fit or active as we are during the warmer months; but remember you can still do activities in the home, gum or fitness centers; just keep the body moving.

      I am pleased to hear that you enjoy receiving the emails; it makes me feel good too to know that it helps keep others motivated and on track.

      Keep up the good work Debby!

      To your health
      Sarah

  61. annie on March 18, 2016 at 4:53 am

    Hi Sarah,
    Today is only my 2nd Fast Day of my first week, but I have to tell you, in the middle of the 1st Fast Day, I pulled out the email I received from you that morning, and re-read it just to stay strong. It really did help! I have high hopes for Intermittent Fasting in general, and I think your emails will go a long way toward my success. 🙂
    Thanks!

    • Sarah Sarah on March 22, 2016 at 9:25 am

      Hi Annie
      I am so glad to hear that you are finding the emails very helpful. That is exactly what they are designed to do; to keep you on track motivate you, give you further information about tips and tricks to help you implementing fasting into your lifestyle whilst also educating you about other areas of heath. Do keep an email out for the other emails to come your way!
      Be sure to send me an email or come back here and share your wins and achievements, hearing about your success makes my day and helps to motivate others.
      To your health
      Sarah

  62. Linda Becker on April 10, 2016 at 2:19 am

    Hello Sarah

    I’m looking forward to starting my 5:2 journey with your help! I ordered your recipe book yesterday, April 8, but do not seem to have access to a downloadable copy. Will one be sent to my email or just how do I get my copy. I sent you an email yesterday as well.

    Thanks.
    Linda

    • Sarah Sarah on April 10, 2016 at 10:47 am

      Hi Linda I responded to your question yesterday and sent you the link. When you make payment you are immediately directed to a download page. You need to download the book then and save it to your computer, tablet phone. You also receive a copy via email. Sometimes these emails end up in your junk folder so you need to check that. I take it that you have now received the 5:2 diet recipe book. Thanks for your support and be sure to follow the challenge so that you can implement fasting and lose the weight.
      To your health
      Sarah

  63. Iris Gersh on April 11, 2016 at 5:17 am

    I’ve been doing the 5 2 plan for around two months now. My doctor recommended it! (She’s reached her goal weight, but she like I just love the fast days– more energy, less decision making, 500 calories it is!). I’ve lost ll pounds so far, and the doctor says 1/2 to 1 lb a week weight loss is just right. I’m doing better about staying off the scale also. And now my sister and her husband (overseas in Israel) started it, well, not because of me, but because they saw Jimmy Kimmell on t.v. and raved about how good he looked. Yes, sometimes, I wish I could exercise more, but with fibromyalgia, I have days that I can’t. I am always moving and walking though when I can.

    • Sarah Sarah on April 12, 2016 at 8:23 am

      Hi Iris.
      Congratulations on your achievement with the fasting diet. As you have pointed out it has not just been about the weight loss, but it sounds like you feel so much better. That’s what I love about being healthy. You have more energy, are uplifted and motivated and you enjoy life more. I am glad that your doctor is behind you and encouraging you with the 5:2 diet and the journey you are on.
      I hope you realise what an inspiration you have been, the fact that you have had great results; losing 11 pounds in weight from fasting has made others around you curious too.
      Although you can not exercise as much as you may like, work within your lifestyle and keep taking action steps each day. They have been paying off and rewarding you. Keep up the great work!
      To your health Sarah

  64. Janine on April 13, 2016 at 8:25 am

    I definitely had a pretty good first fasting day. If I hadn’t eaten my daily morning banana I would have been right around 500 calories. That banana made me hit about 650. I did find the key to the day was figuring out the day before what I would eat and stick to only what was on that list. I try to exercise 5 days a week and honestly the exercise eased my late afternoon hunger pains. Looking forward to tomorrow for my next fasting day.

    • Sarah Sarah on April 14, 2016 at 10:44 am

      Hi Jannine I am glad you had a good day and are following the plan. I also agree that exercising on your fasting day not only takes your mind off food, but it eases the hunger pains as well. Keep up the good start, aim next week to get down to 500 calories and stick to your plan.
      To your health
      Sarah

  65. Fatima on April 13, 2016 at 7:33 pm

    I came across this diet some months back but only just started last week…so far I’m feeling great. The fasting bit is easy…I just cant seem to get the exercise in yet I desperately need to lose weight. My last 2 pregnancies were close together and I’m one of those that gain weight while breastfeeding rather than losing. So I’m hoping this works and praying I can figure out a way to get the exercise in. People keep telling me it will be easier once the kids are older…I have 4!!! And at the moment that seems a long way off!!!

    • Sarah Sarah on April 14, 2016 at 10:42 am

      Hi Fatima glad to hear that you have found the fasting diet easy and that you feel great. Yes to get the most from the 5:2 diet and improve your results from fasting it is important to exercise. Exercise does not mean just going to the gym, its household chores, walking, riding a bike, washing the car, walking up and down stairs. I understand when you have little ones finding for yourself is near impossible. Try this get a DVD and put it on and do some exercise, dance, aerobics, the music and high energy will have the kids jumping around with you and this will help pass the time rather than thinking about what you can next eat. Or instead of driving to the store walk with the kids, go to the park. I often get up during the commercials on TV and do star jumps, squats, lunges and sit ups. Stay the course don’t give up you will get there it might just take a little longer than compared to others, but everyone is different becasue everyone’s life and lifestyle is different.
      Do it for yourself and your 4 kids!
      To your health
      Sarah

  66. Katy on April 22, 2016 at 1:25 am

    So far so good. This is the end of my second week on the 5:2. I wish that I would have started this months…years ago. I find it pretty easy to follow (at them moment). Also, I notice that on my non-fasting days I don’t want to eat as much and I don’t have the cravings that I used to have. This was my first Monday in years that I actually maintained my weight over the weekend. I am kind of amazed! I will be weighing in tomorrow and will let you know how it goes. So far I’ve dropped 5 lbs. I have a long way to go. Your message today about “sabotage” seems to be a constant in my weight loss journey. I lose weight and then think…Oh, I can eat what I want now and then I’m back up trying to get back down. I hope to put that in the back of my head as a reminder. Wish me luck!

    • Sarah Sarah on April 27, 2016 at 8:58 am

      Hi Katy
      Thanks for sharing your valuable insights about how fasting has improved your eating habits around food choices on your non fasting days as well. This is definitely one of the surprise benefits that many people notice as a result of following the 5:2 diet. it is not just that they can eat less but that even on normal days foods they may have once longed for no longer seem as appealing or have the same grip over them.
      Congratulations on losing 5lbs already.
      Now that you have noticed that you have a habit of sabotaging your effects be very mindful of that and when you think you can overeat, or reward yourself with something than perhaps just wait 30mins – 60mins and see if you still want that ‘reward’. If so then just have a small portion of it, eat it slowly and see how that feels.
      Keep up the great work
      To your health
      Sarah

  67. Toni A. Tami on April 26, 2016 at 7:07 am

    Yes…I am still on the 5:2 plan and, yes, fasting has become easier. I do enjoy receiving your emails and look forward to continuing to do so. Thank you!

    • Sarah Sarah on April 27, 2016 at 8:53 am

      Hi Toni.
      Glad to know that you have stay committed and followed through. When we are making a change to a habits that we may have had for years sometimes the hardest part is sticking at it. Good for you! Glad that you find the emails helpful.
      That is our intention:) Our emails are designed to keep you on track, remind you what you need to do, why you are doing it and educate you about health, motivation and mindset along the way.
      To your health

      Sarah

  68. Terry Pierce on May 20, 2016 at 5:19 am

    This is my fifth week on the 5:2 lifestyle of eating and I have lost 15 pounds. It is remarkable that I look forward to the 2 days of somewhat cleansing by body and then it is easier to control my healthier eating habits on my 5 days of regular eating. This program has been a blessing.

    • Sarah Sarah on June 14, 2016 at 6:22 pm

      Hi Terry
      Thanks for sharing your success with everyone. Your achievement is an inspiration to others and by sharing your insight and success, it will surely help motivate others too. I believe wthat you have achieved is the secret sauce to this dietplan. You see, fasting the 2 days each week is beneficial but when you start to notice the difference it makes to how you eat and view food on the other 5 days this is when the fastingdietplan becomes a lifestyle something that you can easily integrate into your life; this is when the real results happen as you have experienced.
      I believe many people are attracted to the 5:2 diet because they like the idea of fasting or dieting just 2 days each week. Many have tried just about ever other diet by the time they arrive here, having been at the mercy of yo yo dieting or giving up because they may be deprived of certain food groups for an extended period of time, or they to lose the weight it involves a strict diet where no carbs, or alcohol or sweets of any type are allowed or it relies on having to have a very regimented and strict exercise plan where you are sweating it out at the gym, lifting heavy weights etc.
      This diet as you know doesn’t require any of that. It just requires a commitment and a genuine desire to improve your health. When that desire is there the results from fasting and fat burning the days carries over to your entire week as you learn to look at food, look at your diet, look at yourself and look at health and vitality in a new way. there are shifts that take place, as you have seen.
      It is when these shifts take place this is when the fasting diet plan and 5:2 diet becomes a blessing for many.
      To your health and continued success
      Sarah

  69. Lois Farris on May 27, 2016 at 3:13 am

    I don’t have any trouble fasting, my problem is tolerating vegetables. I like the starchy ones; potatoes, corn and peas. I miss oatmeal and Cheerios. I have been going to the gym three days a week for 13 years, all of the early risers are my age or older, 78 plus. I will just keep trying to lose 1 to 2 lbs a week.

    • Sarah Sarah on June 14, 2016 at 6:27 pm

      Hi Lois
      78! What an inspiration you are for getting up and going to the gym and being active, well done! Hmm this is interesting insight. I think you have overcome the first hurdle; which is being able to fast for 36hrs at a time; which is great. But I am confused you do not need to give up your root vegetables entirely. Sure on your fasting days eating potatoes will add to your 500 calorie intake; but you can have them on your non fasting days; but you should be enjoying other vegetables. As they say learning to eat the rainbow. I am not sure how much weight you wish to lose or how long you have been following the 5:2 fasting diet plan, but stick at it. and why not try adding some salads, soups into your meals and see if this helps.
      To your health
      Sarah

  70. Kathy on June 8, 2016 at 10:32 pm

    Hi I actually did complete 2 separate fast days last Friday and again this past Monday. Happily I found it to be a pretty easy process finishing each day around 470 calories. I also do find that on my non fast days I am eating less staying below 1200 calories. I appreciate the email and support very much. This coupled with being ready and feeling very optimistic will be the ticket for me to return to my perfect weight. THANK YOU!

    • Sarah Sarah on June 14, 2016 at 6:36 pm

      Hi Kathy
      Glad to hear that your first week fasting went well and that overall you found it an easy process. In regards to your calories count on your non fasting days I am a little concerned as overall your calorie count across the entire week is rather low and you may send the signal to your brain that you are starving or depriving itself. When this happens instead of your body burning fat and glucose stores it stores the fat to protect itself (as that is the what the body is designed to do store fat particularly around your mid section where your vital organs are to protect itself and keep the organs functioning)
      I would monitor this and see what happens I believe it is not too uncommon that you may see some great weight loss in the first few weeks but then afterwards you may plateau or even gain some weight.

      Watch this and monitor how you feel.
      The fasting diet plan protocol is the fast for 36hrs straight 2 days each week on non consecutive days, consuming about 500 calories for a women and then eat a healthy diet the other 5 days aiming for approx 1800 -2000 calories depending on your BMI and activity levels.
      Perhaps speak to your doctor so there are no other potential side effects. they can take your individual situation and current health into consideration and better assess what is right for you
      To your health

      Sarah

  71. Margarita on July 9, 2016 at 3:13 am

    I love to drink wine. Specially white wine (Chardonnay). How much can you have in a day? Also, when you are in a fast day, can you drink wine?

    • Sarah Sarah on August 20, 2016 at 11:11 am

      Hi Margarita
      Thanks for your question. I think many of us like to enjoy a glass of wine, myself included. in general health terms you should not be having more than 2 glasses of wine each day. When fasting a small glass of wine is approx 120 calories so if you choose to have a small glass of chardonnay then that will be coming off your total calorie intake for the day, leaving you 380 calories.
      If you are staring out on the 5:2 fasting diet plan then i would not necessarily encourage you to be drinking wine on your fasting days, leave that wine for the other 5 days of the week. The reason being is fasting helps you to lose weight by burning fat that is stored rather than burning glycogen (sugar). Sugar as we know has not nutritional value and when you drink wine your body will burn the sugar on your fasting day first rather than looking to burned the stored fat. Having wine on your fast days will definitely affect the amount of weight you lose and slow down your fat burning ability.
      having said all that is you have gone longer than 1 month following the fasting plan and you have some rhythm and are sticking to it and fat burning and weight loss is not your primary goal then sure go for it and have a glass; but make sure it is a small one and sip it slowly so that you really enjoy it!
      To your health
      Sarah

  72. Marilou on July 20, 2016 at 12:29 am

    I just finished my 3rd fast day (I started last week), and I can’t believe how easy it is, especially with the apps out there that I can use to plan the day’s worth of calories. I just had my regular check up at my doctor’s and he was very pleased! I had kost 5 lbs since the last visut, and my pre-visut tests were great. Blood pressure was greattoo. I also noticed last weekend that I didn’t crave food that is high carb, and wasn’t eating as much, bevause I really felt when I had eaten enough. This is going to ve the one that finally works!

    • Sarah Sarah on August 20, 2016 at 11:16 am

      Hi Marilou

      We are very pleased for you and the success you have had from fasting. 5 lbs in 10 days is a great achievement! I hope now that you are a few weeks into the 4 week challenge and following the fasting diet plan that you continue to stay true to your goals and follow through.

      I hope getting positive feedback from your doctor and discovering that planning your meals can be easy to stick to. As you say this diet is easy, its flexible, it has so many other benefits and side effects that help you to lose weight and keep it off for the longer term. we are pleased that you feel that you have finally found a diet plan that you can stick too.

      Be sure to come and share your wins and achievements with others in the community over here on our facebook page too.

      To your ongoing success
      Sarah

  73. Kate on July 20, 2016 at 5:22 am

    I feel like I’ve found something I can live with and still feel free to make choices. I work in a French restaurant so you might think that’s tough. But I chose my first fasting day on a work night. It’s easy to see that French bread and resist it. Because it’s the exact opposite of what I need to reach my goals. The weekends, when my husband and I have time together, is my weak point.
    He’s joined WW and is very happy with it so far. My sister and I are doing 5:2 together and are keeping each other in check.
    I’m so happy I have fasting days that I’ve scheduled on work nights because I won’t come home from work to have a glass of wine. My mind is set.
    This is going to be my lifestyle. Thank you so much!!

    • Sarah Sarah on August 20, 2016 at 11:03 am

      Kate

      Thank you for sharing your story and journey so far. I agree that keep busy when fasting is a great way to not think about food. Even when working in a busy french restaurant. You know the wonderful flavours of the food and you know that you can eat them tomorrow. Whilst you are busy working and preparing wonderful creations for others keep your mind on the job, eat simple wholesome fresh food whilst at work and forgo your wine when you get home. Before you know it your fasting day is over.

      Many people look for a quick win, magic pill when it comes to diet, their weight and their lifestyle, the reality is there are no pills that will solve your health and dietary problems. Fasting is a shortcut and it’s flexible to fit with just about any lifestyle; even those working in french kitchens surrounded by sweets and gourmet creations. Stick to your plan follow your 500 calories 2 days each week and look forward to enjoying your food and wine with your husband on the weekend; just don’t over do it or think that you can make up for what you missed out, rather have a small portion and really enjoy and savour the flavours and quality of the food.

      It sounds like you and your sister are committed to success, please come back and let us know how you are both doing and share your successes and achievements with us.

      To your health
      Sarah

  74. Jae Jordan on August 4, 2016 at 1:07 pm

    Hi Sarah, quick question. Is it ok to chew no sugar gum whilst on fasting days. I find usually if I am hungry chewing gum helps me take my mind off of the hunger. I have started fasting opting for 2 consecutive days at I feel this will work best for my schedule. Gum will help me stay on track if permitted.
    Cheers Jacqui Aust

    • Sarah Sarah on August 20, 2016 at 10:50 am

      Hi Jae
      Great question you may find I have answered this question previously, further below, but it is a question that gets asked often. Yes you can chew no sugar gum, if you find that helps. I actually find chewing gum makes me more hungry as it activates the saliva glands. But fasting as with any diet and lifestyle is about finding out what works for you. So if chewing gum keeps your mind of food, keeps any cravings and hunger pains at bay then go for it. Just remember to drink lots of water and not over do it on the sugar free gums as many of them contain sugar substitutes that can have a laxative effect on the body. Keep up the great work Jacqui
      To your health
      Sarah

  75. Nirvana on August 18, 2016 at 5:44 pm

    Hi. I’m quite short (1.5 m tall) and it seems I would need 1,693 calories to maintain my weight. Should I still do 500 calories per day or less?

    • Sarah Sarah on August 20, 2016 at 11:21 am

      Hi Nirvana I am relatively short too 🙂 or vertically challenged as some say. 500 calories is a good guide as most people need to be eating approx 2000 calories to maintain their weight based on BMI calculations. As you are perhaps a little under what many BMI charts and measurements take into consideration you can aim to do a little less and see how that works for you. I would aim to do 430-450 calories but no less, this is not necessary but if you feel you would like to try it and see if for your personal situation if it works and is manageable then go for it. Just do not go below 430 calories per fasting day as you do not want to be triggering ‘starvation mode’ in the body.
      Do come back and let me know how this adjusted version is working for you, we would love to know.
      To your health
      Sarah

  76. Melissa on August 26, 2016 at 12:03 am

    Like several others, I did really well for the first two weeks, then had some schedule changes (a week of vacation for one), and some other things where I consciously chose not to fast. Then, life accelerated and 3 weeks went! I’m going to start over again next week. The planning for my fasts days really helped. I personally am most successful if I skip breakfast and hold off on lunch until 1-2 p.m. and then eat about 200 or so calories, and then have my bigger meal in the evening. I have a husband and teenaged son at home, and I prepare meals for them, so I realized that I need to have my evening meal (usually a bowl with a little brown rice, mostly vegetables and perhaps a little bit of lean meat with Ponzi sauce) ready to eat when I get home. That leaves me feeling full enough that I can prepare their meals either without being tempted to “cheat.” Fasting had a powerful impact on my “portions” on non-fast days as well.

    • Sarah Sarah on December 5, 2016 at 12:09 pm

      Hi Melissa
      Thank you for sharing your insight. I am glad that you have listened to your body and discovered what works for you. Many people find that skipping breakfast works for them. I go in stages, most of the time I like to have 3 smaller meals and a snack but if I can get up and power on through to lunch I will do so. I am glad you bring up the point about having to cook for other people in the household and how this will affect your ability to follow through. Interesting that you eat before preparing their dinner. Glad that you have determined that this prevents you from straying.
      I would like to challenge you to either prepare something that you can all eat together such as a soup, stir fry, stew, curry or even lasagna that way you don’t have to do double the cooking or meal preparation and you can still eat at meal times with your family. A sneaky trick is to have the same meal but have a smaller portion or have a scaled back version eg. You may have a curry or chili meal or lasagna meal with them but forgo rice, carbs or extra sides.
      Keep up the great work and insight. Be sure to join our Facebook page if you have not done so already… click here.
      To your health
      Sarah

  77. Marlise on September 29, 2016 at 11:45 pm

    Hi, thanks for all your encouragement and support. My greatest weakness is late night snacking. combined with wine – a lethal combination for losing weight. Last week Monday I started cutting out wine completely and followed a sensible eating diet. on Wednesday I saw part of Dr Mosley’s documentary and decided this is for me. My 1st Fating day was Wednesday and I stuck to my guns. weighing in on Saturday I had already lost 2kg’s. Monday, my 2nd fasting day went well, but I ruined everything by snacking on cheese and “droewors” (dried sausage sticks) and chocolate late at night. Waking up the next morning, I was very disheartened, but stuck to eating a little less than 2000 cals a day – still avoiding wine. I made low cal jelly for when I really feel the urge to snack. A teaspoon of Bovril in boiling water also helps when I’m feeling peckis. Is this okay?I’ve lost another half kilo and am midway through my 3rd fasting day. No problems whatsoever this far. Determined not to cave in tonight – even if I have to go to bed at seven! The 3rd fasting day is already much easier. Not thinking about food all the time. It’s actually an empowering experience contalling my food and drink intake. I really think I can do this!!
    A diet that works for me at last. Jay!

    • Sarah Sarah on December 5, 2016 at 12:14 pm

      Hi Marlise sorry for the late response but I know we have emailed each other. I am so pleased you not only continue to lose weight but your are aware of your temptations and the habit that causes you to slip up. This is such a big revelation. Knowing your weak points means that you can start to create new habits around it – such as having a few options up your sleeve fro when you are feeling peckish such as low calorie jelly or Bovril. These are great options Bovril, jelly, miso soup, vege sticks are great. I hope you are continuing to stick with the diet now that your 4 week challenge has ended. Do let us know your results and findings a few months on.
      To your health
      Sarah

  78. Dennis H. Trevisanutto on September 30, 2016 at 12:11 am

    Hi Sarah,
    My friend, who lives on the west coast of the country, introduced me to the 5:2 diet, when he was visiting me three weeks ago. We are both 75 years of age and have had weight concerns most of our lives. He has been on the program for about a year and has been very successful, losing a considerable amount of weight. I was encouraged by his success. I have been on the program for almost three weeks now. Surprisingly, I don’t seem to have any problems with the 600 cal days, knowing that the next day I can eat normal. The funny thing is on my normal days, I seem to be very aware of what I eat , not pigging out, but, also not denying myself anything in moderation. I’m happy to report that my clothes are fitting much better and my weight has dropped 12 pounds. Thank you for your regular emails of encouragement.
    DHT

    • Sarah Sarah on December 5, 2016 at 12:00 pm

      Hi Dennis I am so glad that your friend introduced you to this diet plan/ eating plan. It sounds like it is working a treat for you. Congratulations on your results, this is fantastic result for anyone but at 75 you would be putting some of us spring chickens to shame! I am glad that you enjoy receiving the emails for encouragement and that you have found that this way of eating has influenced you to be aware of what you are eating on your non fasting days. I too love this as I feel I can eat everything I want (within reason) and never feel deprived. Tomorrow is always a new day and if I still have a craving for a treat I know I can have it. Keep up the good work and do let us know how your health and weightloss goals are tracking
      To your health
      Sarah

  79. Jerry Redfield on October 12, 2016 at 12:46 am

    Sarah,

    Yes, I’m still at it and as of today have dropped 11 pounds since starting in early September. “Fell off the wagon” a bit as Hurricane Matthew forced us out of our home to temporary lodging and found myself indulging in a little “comfort food” for three days! A flooring project is taking the place of my exercise routine for the moment and it seems to be as good a workout as the treadmill and gym!

    Back on track this week!

    • Sarah Sarah on December 5, 2016 at 10:42 am

      Hi Jerry we have conversed a few times via email. Sorry I missed this comment here. I hope despite the disruption with the hurricane that you are back on track and experiencing great results. We are human and in times of extreme stress we may resort to our habits and programming which may be automatically reaching for comfort food. The thing is that you notice this and can recognise what you are doing. I hope the comfort eating only lasted a short time and that you were able to get back to following the plan and fasting 2 days each week. I know you were experiencing great results – what is the latest, have you lost more weight? What is your regime now?
      Do share either here or send me an email.
      To your health
      Sarah

  80. Sarah Sarah on December 5, 2016 at 10:37 am

    Hi Nicki,
    I am not sure why you are having problems signing up. Here is the link again.
    Perhaps it might be a firewall issue or a block with your email address. If you have another email address that you use perhaps try that. From time to time we get people writing in saying the same, but then they realize the confirmation email went to their junk or spam folders. Have you tried checking there?
    If you continue to experience a problem then email me at [email protected] and we shall see if there might be a way around it.
    Hope this helps
    Sarah

  81. James F MacLean, PhD on January 14, 2017 at 4:41 am

    This is by far the best “diet” or “life plan” I have ever been on. I have lost 35 lbs. but more important than that is the change in my health. I am a strong proponent of this plan and tell everyone. Although fasting is hard, your body loves the break. This is also without exercise–although I need to get back on that. Keep up the good work!

    • Sarah Sarah on March 27, 2017 at 6:24 pm

      Hi James Thanks for your kind words and for advocating for the fasting diet plan. 35lbs is an AMAZING achievement; one which you should be very proud of!! We love it when people share their success as that proof is coming from real everyday people like yourself. I am so proud that you have stuck with it, and have achieved great results; I love that you are excited by the change in your health. I agree some days fasting can be hard, back when you know your goal, what you want to achieve and WHY you want to get there then pushing through 2 days each week can seem worth it. I beat the person staring back at you know believes so. Keep it up and when you hit your goal weight you can opt for maintenance mode which is 1 day each week. Be sure to let us know when you get there! To your continued health Sarah

  82. Jenn Lotti on February 3, 2017 at 3:01 am

    Day two for me and I feel great! I discovered on Monday that I am fine throughout the day as long as I keep myself busy and drink lots of water. I get hungry in the evening and I believe that is because I run or go to Bootcamp right after dinner every day. I am going to try to run today and save some calories for after I exercise. Love that I found this plan!!

    • Sarah Sarah on April 4, 2017 at 8:42 am

      Hi Jenn
      How are you now that you are a little further into the plan; have you found what works for you? When first starting out did you spend some time planning how you would like to consume your 500 calories? Some days I need an afternoon snack just something small to tide me over to dinner; other days I feel like I can soldier on eating a good lunch and a good dinner. Everyone is different and this is because of our habits and our lifestyles, and our own individual health/baseline from where we start. The beauty of this diet plan is that it is flexible, so if something doesn’t work, then you can try something different. But it’s still a good idea to plan ahead a little and have the right foods in the fridge/cupboards.
      Drinking lots of water and keeping yourself busy is two hacks that help your soldier on through. So keep that up and you will notice the time fly by without staring at the clock and waiting for your next meal. Since you are exercising regularly be mindful not to exert too much on your fasting days exercise on your 2 fasting days should be ‘moderate’ and be sure to have protein in your meals this will help with filling full and muscle repair recovery.
      Glad that you love the fasting diet plan – keep up the good work and be sure to share your success and wins with us on Facebook or email me here.
      To your health
      Sarah

  83. Ilise on March 27, 2017 at 1:26 am

    Hi Sarah
    I am considering starting the 5:2 diet but know from previous fasting attempts(on Jewish holiday) that I have a very difficult time. Two days where I have no social plans seem reasonable to try and start the 500 calories. I really am hesitant to give up my skim coffee latte with Splenda and want to know if I can be flexible with this 1 cup daily. I don’t drink coffee black and don’t want to have a headache in addition to being hungry. Please advise. Thank you.

    • Sarah Sarah on April 4, 2017 at 8:50 am

      Hi Ilise.
      Thanks for your question regarding your daily coffee.
      I understand… I love me morning coffee too. You can have your skim latte, just be mindful of the calories in milk. I have my morning coffee with a dash of full cream milk and allocate 20 calories to my 500 calorie total. So please enjoy your coffee. Be mindful of coffee when out and about, that there are no other additives or flavorings or sweeteners as this may have hidden calories.
      5.2 intermittent fasting is not a complete fast – you can still have 500 calories which is still enough food to sustain you, 500 calories can go quite a long way with salads, soups, curries, stews, stir-fries, eggs, lean meat and vegetable, lasagna, smoothies etc. Check out an example of a meal plan here or review some recipes here.
      I know you can do it and you do not need to give up your coffee at all!
      To your success
      Sarah

  84. Stephanie on April 4, 2017 at 1:26 am

    Starting day 1 of the challenge. I’m a little nervous as I have a lot of stress in my life right now. I am in the process of quitting my current job to move across the country start life in a whole new state but I know it is time for me get my health back track and that super important me. I lost 80 pounds year due to some unforseen circumstances I gained about 30 back I feel like I failed but…. I was told us only failure when you quit and no longer try so I’m not quitting!

    • Sarah Sarah on April 4, 2017 at 8:29 am

      Hi Stephanie, I like your fighting spirit and determination. It sounds to be your know your WHY, your reason for wanting to fast and lose this 30lbs. It is achievable with the 5:2 diet and our fasting diet plan. Follow the steps in the quick start guide, read the emails I send to you and try and prepare your meals in advance so that despite busy days or interruptions you are prepared and know what to eat. You have lost a lot of weight previously so I have every confidence in your abilities; don’t be tempted to ‘starve’ yourself on the other days just eat normal healthy wholesome foods (watching your portion sizes) and drink lots of water.
      Please don’t feel like you have failed; carry that feeling or negativity with you will not help. Be positive celebrate that you are a winner that you can do it – in fact you have 80lbs to prove it – not many people can claim such a victory (dont focus on the 30lbs you gained back, that will not serve you) – Don’t quit, take each days as it comes but the best thing to remember is the 3 P’s – preparation, positivity, and portion sizes.
      You have our support
      To your health
      Sarah

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