5:2 Intermittent Fasting Plan

In the past, health professionals weren't keen on diets that were really low in calories, but far more studies have now been done with eating plans providing around 800kcal a day - all with promising results. In particular research has focussed on weight management in people with type 2 diabetes, with results suggesting that losing weight more quickly can put type 2 diabetes into remission in people of a heavier weight. Motivating - and this is great news because research increasingly suggests the ability to stick with a diet determines how successful a person is in losing weight and keeping it off.

We recommend following the Shake That Weight 5:2 Intermittent Fasting Plan for a maximum of eight weeks and then switching to a plan with slightly more calories.

No, you can choose to purchase your plan as a 'one off' or you can subscribe every 2 or 4 weeks and receive and extra discount.

Only light exercise is recommended on this plan. If you wish to exercise regularly, take a look at the Active Plan. If you do feel weak or have over done the exercise simply have another Shake That Weight meal product.

This will vary depending on your gender, size, how much weight you have to lose and how active you are. Most health professionals recommend losing up to 1kg (2lb) a week. This said intermittent fasting diets such as this do encourage more rapid weight loss than traditional diets, although it may not lead to as much weight loss as our other plans due to its intermittent nature.

Alcohol is not advised. Alcohol is empty calories and does not count towards your daily fluid intake. A small drink occasionally is acceptable but be aware that it will affect you more.

A low calorie diet is a potentially big change in your diet and therefore you may experience some side effects, such as: Headaches (take standard headache medication until they subside),Nausea, Lethargy, Menstrual irregularities, sweet smelling breath, constipation (try a laxative or fibre supplement).Side effects should ease after a short time. If they persist, seek advice from your doctor.

It’s really important to have enough fluid each day to stay hydrated so your body can work at its best. How much fluid you need will depend on your size, age, gender, the climate and how much exercise you do. For example, if it’s hot outside or you’ve been really active you may sweat more, so need more fluid to replenish what’s been lost. As a rough guideline, the European Food Safety Authority recommends women need 2 litres of fluid a day, and men 2.5 litres – but don’t worry if you need or drink more than this. All fluids except alcohol count towards your fluid requirements including water, soft drinks, fruit juice, smoothies, milk, tea and coffee. As a guideline, each Shake That Weight Meal Shake provides around 250ml of fluid. Plus, the Shake That Weight Plan also includes 150ml skimmed milk each day for you to enjoy in tea and coffee. For all other drinks, it’s important to choose calorie-free liquids when following the Shake That Weight plan. Water is the best option but it’s also fine to enjoy sugar-free squash, herbal teas and soft drinks such as diet cola or lemonade.