Second Week of 5:2 Fasting Diet

I have now entered my second week of the 5:2 fasting diet so it is probably time to provide an update (thanks to Nik for reminding me and good luck with your attempt). Today is my third fasting day and so far I have been impressed with the results. I don’t want to become too obsessed with my performance on the weighing scale, as I know this can lead to disappointed, but so far I have lost 1 kg (2.2 pounds). My starting body weight was 80.2kg (176.8 pounds) and when I last weighed myself (Saturday morning) I was 79.2kg.

My Experience with Fasting

Last week I fasted on Wednesday and Friday. I did feel a bit anxious about the first fasting day, but it turned out to be easy. I had a 500 calorie meal (Chilli Beans) around noon and a small apple in the afternoon. I did feel a little hungry going to bed but nothing uncomfortable – I was looking forward to being able to eat what I wanted the next day.

I wasn’t hungry when I woke up on Thursday morning so that came as a surprise. One of my qualms with this approach is that I might undo any good work from fasting days by gorging on my free diet days. I did not make any attempt to count the calories, but I’m certain that I ate less than usual. I enjoyed my afternoon meal but otherwise I didn’t have much of an appetite.

My next fasting day was Friday. This is the day when we usually go to the supermarket, but I did not fancy the idea of being around so much food – I postponed the shopping trip until Saturday. I did feel a bit gloomy on Friday evening, and I wasn’t sure if this was due to hunger. I did not feel hungry going to bed, but I was looking forward to having the weekend free to eat.

I ate as normal on Saturday and Sunday (i.e. too much). I did manage to keep away from junk food but otherwise it was a free for all. I’m fairly confident that my overindulgence will not have been enough to undo the good work from the two fasting days.

Today is my first fasting day of the week (so far so good), and I will also be fasting on either Thursday or Friday.

You can read more about my 5:2 fasting diet plans here
Ten Weeks of 5:2 Fasting Diet
Week Three of the 5:2 Intermittent Fasting Diet
Changes to My 5:2 Intermittent Fasting Plan
Intermittent Fasting as a Spiritual Exercise
5:2 Fasting Diet Update Week 6

Latest posts by Paul Garrigan (see all)

24 thoughts on “Second Week of 5:2 Fasting Diet

  1. Keep it going Paul ..I’m on my 3rd fast day and I must admit I look forward them now..what surprised me was going to bed hungry with a rumbling tummy and waking up not hungry ..I’m not doing this to loose weight but to find optimum weight and to see if it improves my heart rate low carb diet made it worse,,so I could put on weight

    1. Thanks Leo, my initial goal is to lose weight but ultimately this is more about health. There is a history of heart disease in my family. I’m finding that I seem to have more energy on my fasting days. Are you experiencing the same?

      1. Yes Paul much more energy and clarity of thought,but I think that’s down to the low carb intake.When I cut out high glycemic carbs and eat as much as I want ie normal calorie intake I still have that loads of energy feeling probably more so.This does feel more spiritual cleansing.If you exercise make sure you do it in the fat burning zone rather than sugar burning zone.Burning sugar makes you crave more sugar and produces lactic acid,which is good for short term fitness but not good for health long term.

          1. Thats right low intensity, you’ll still improve but in a healthy way .I’m at the end of my second week and looking forward to fast day.I find I am eating less and my usual amount of wine now feels too much.Moderation here I come !!

          2. Thanks Leo, moderate exercise does sound like the way to go. Last year I was training full time at Muay Thai here in Thailand, and I got my weight down to 67 kg. I like the idea of a softer approach this time :). I sort of look forward to my fast days now as well.

  2. Hi Paul,
    I was wondering whether you would end up gorging on the ‘feast’ days and was worried that if I started the plan I would not have the willpower to control my hunger. I pleased to hear you didn’t find it difficult. I too want to try the diet from the health side of things as heart disease and stroke is rife on both sides of my family tree. Plus losing some of the belly flab won’t do any harm fro my narcissistic self esteem!

    1. Hi James, I have been pleasantly surprised to find that I am not going too wild on my normal eating days. I think one of the benefits of fasting is that is that it seems to tame my appetite.

  3. Hi Paul

    I stumbled across your blog while trying to find people who the diet might be working for, as I’m giving it a shot. I’ve done just one fast day so far (Friday) as I only read an article about it on Thursday. Having done New Atkins I can control intake when I know what foods I definitely can’t have, but only to a point, and it gets boring. I know we all rave about the merits of a new diet early doors, but this one seems a good one psychologically too: with every diet before there’s been a deprivation element – you look at a cake and think ‘oh my I can never have one of these ever again’ leading to desperate cravings for anything and everything whereas on this one, you could have it the next day, or one on of the 4 other non-fast days of the week. That makes it feel a lot more doable! Plus 500 calories is quite a lot providing you eat low-carb.

    Good luck, looking forward to reading all about your progress as we go!

    1. Hi Susie, one of the things that attracts me to this diet too is that I’m not expected to be good all the time. I also agree with you that the calorie restriction on the fast days is not that big a hurdle. It is early days, but I’m feeling positive. Let us know how you’re getting on.

  4. Hi Paul, I have just started the 5-2 diet after seeing it on horizon and meeting other people on holiday that are having good results on it. But I have been searching for advice on how many hours it really is on the fasting days. On my first fast I had my last meal thurs at 5pm and then I had a meal fri at 9pm. Is this ok ? Or should I have waited until the following day ? I am not having 500 calories on my fast day just black tea, coffee and water. I found it really easy.

    1. Hi Julie, from what I’ve seen there are many ways to approach this diet. I’m now doing a 24 hour fast twice a week, but this might not be the best way to do things. I’m sort of still experimenting.

  5. HI all, heard about this diet whilst on holiday, so watched the programme on iplayer….. did one fast/low cal (500 for me) last thurs but did eat 3 times in the day, i.e. 150 at breakfast and so on…. does anyone know if you can do this or does the 500 meal be in one sitting???? i found the 3 low cal meals not a problem its amazing how much cucumber there is in 100g…… i have 2 stone to loose and have tried every diet going, am exercising but ……. thanks

    1. Hi Amber, there seems to be as many ways of doing this diet as there is people doing it. I started off on my first day with a 400 calorie meal at noon and a 100 calorie snack later in the day. I’ve since moved to just one meal per day.

  6. Hi Paul, my father and I are about to start this diet! It really sounds too good to be true 🙂 are you literally allowed to eat ANYTHING and as much as you like on the days you aren’t fasting?

    1. Hi Sinead, I’m trying to eat fairly healthy on my non-fast days, but I don’t make a big deal out of it. I use my fast days for being strict. Good luck to you and your father and let us know how you are getting on.

  7. Hi Paul
    I started this diet 5/2 and am on my 4th day, 2nd week. I am finding it quite easy up to now. I am eating approx 500 cals on my fast days and lots of water and herbal tea. I have felt a bit hungry going to bed but nothing unbearable and on waking, am not hungry at all. Today i have had a banana and an apple. My lunch will be a boiled egg, tomatoe, cucumber and a piece of ham. Evening meal will be Salmon and veg. Feel good and positive and surprisingly, slimmer and more awake.

  8. I’m not sure how long i will keep on the diet as i am 57 years old and obviously cannot define where the weight will drop from and i don’t want to loose too much from my face and neck. lol.Vanity eh? I am going to keep going for another 2 weeks then see where i am at. If i am happy with any weight loss i may decide to just do it once a week. I have slightly high cholestral so will be interesting to see how that may be affected. I like a few others have said, find i am not gorging on my non fast days and am more aware of what i am eating all week now. Also, i am drinking lots of water which has already made a nice, notable difference to my skin.

  9. I started the 5/2 after watching the TV programme. I had just lot 14 lbs and my weight was down to a comfortable 8.9. I did not need to lose any more weight but the prospect of avoiding serious illness and of creating more brain cells has a great appeal. But when I stepped on the scales today my weight is down 7.13. My instinct is simply to have one fast day a week. What advice can you give?


    1. Hi Jean, I’m no expert, but I’ve read other people have gone to one fast day after they have gotten their weight down where they wanted it to be. I suspect thought with one fast day the health benefits might be less – I’m not sure.

  10. I’ve just started the 5:2 diet plan – this is my second day. I’m not a meat eater and I suppose I do eat healthily but at 66 am accumulating far more fat around the middle than I have ever had. (135 lb weight with a 32″ waist) I do exercise daily – walking for about 45 mins. What would help would be some ideas for meals on the fasting days.

    1. Hi Shirley, I’m not sure what to suggest.
      There is a 5:2 Fasting Facebook page and there might be someone on there who will have some good ideas for veggie meals for the fast day.

Leave a Reply

Your email address will not be published. Required fields are marked *