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The Two Day Diet- Lose Weight Quickly

Updated on January 19, 2015

What is the Two Day Diet?

The Two Day Diet goes by many names and there are already a few different books about it. You may hear it referred to as the Fasting Diet,the Fast and Feast Diet, Intermittent Fasting Diet or the 5:2 diet. Regardless of what name it's given all you need to know is this- you "Fast" for two non consecutive days then eat normally for the remaining five days. That's it. That simple. By "fast" you don't go completely without food but rather you severely limit your calorie intake to 500 kcals on the two fast days. For a man it's 600 kcals. Let's say the average woman eats 2000 kcals on a normal day that means she will consume 14000 kcals a week. If you do the Two Day Diet and continue to eat 2000 kcals on the five normal days you will be consuming 11000 kcals a week- that means you are reducing your calorie intake by 3000 kcals whilst still eating what you like on five days of the week. Sounds good right? But of course we all know crash dieting and restricting our calorie intake to tiny amounts is bad for us so even if this diet helps you shed a few pounds it can't be healthy can it?

Is the Two Day Diet Safe?

You'd be well within your rights to question the safety of such a diet- at face value it seems a bit extreme limiting your calorie intake to such a small amount. Most diets recommend a woman eats no less than 1200 kcals- even when trying to lose weight. However, the Two Day Diet is not only safe but scientists are claiming it can actually improve our health. Studies as far back as 2006 found that two day dieters had a 25% greater improvement in their insulin function. Insulin function is linked to many weight -related illnesses such as diabetes, heart disease and some cancers. Basically if you overeat you produce more insulin and leptin, these in turn tell your cells to multiply and grow. If you fast a few days these levels drop right down again meaning cells can work harder to stay in good condition and repair damage in the body.

Beware though...

The Two Day Diet is not safe for everyone.

Do not do this diet if any of the following apply to you:

  • You are pregnant or in the early stages of breastfeeding;
  • You have or have had an eating disorder;
  • You exercise for more than an hour a day on a regular basis;
  • You have type 1 diabetes

What are the Particular Benefits of the Two Day Diet

1. It Doesn't Ruin Your Metabolism

The first rule of weight loss is eat less calories than you consume. However the problem with this is that if you reduce your calorie intake too quickly or too drastically your body gets confused and instead of burning fat it clings on to it thinking you are going into starvation mode. This in turn can mess your metabolism up so when you start eating normally again you end up putting on even more weight. The Two Day Diet avoids this problem because even though you are severely restricting your calories one day you are eating plenty the next- and indeed the majority of the time. This means that your body doesn't panic about being starved even though you have reduced your weekly intake by 3000 kcals!

2. It Boosts your Brain

There are links between obesity and a decrease in cognitive function.It is thought that the shock of fasting encourages the brain to produce new cells which in turns improves memory. It is thought that the Two Day Diet could delay age related illness such as dementia, memory loss and alzheimers.

3. It Makes your Heart Healthy

Fasting reduces high levels of bad cholesterol in the blood. This is even the case on the non-fasting days when you might overindulge. Also if it helps you lose weight then the Two Day Diet will improve your heart health through less strain been placed on the heart.

4. Reduces Incidences of Asthma and Eczema

Inflammation in the body can lead to asthma and eczema as well as more serious conditions like Parkinson's and cancer. When people fast levels of uric acid increase which is the body's way of coping with inflammation.

5. Tackles Type 2 Diabetes

Intermittent fasting reduces the amount of glucose in your blood which in turn lowers your risk of developing type 2 diabetes.

6. Can Prevent Certain Cancers

The research is on going in this area but there are studies which suggest fasting could be beneficial for cancer patients. Intermittent fasting is said to protect healthy cells, but not cancer cells, from chemotherapy.

7. You Will Lose Weight... Fast

As I've already mentioned, even though you are only "dieting" two days a week you are still cutting a whopping 3000 kcals a week from your intake- this translates into some serious weight loss for you. You should expect to lose 2 pounds a week on the Two Day Diet.

Is the Two Day Diet Right for You?

Here are some of the Pros and Cons of the Two Day Diet:


  • You have to count calories for two days a week
  • 500/600 kcals is a very small amount of food
  • You might feel tired, sluggish and irritable on fast days to start with
  • It's not suitable for the people listed above
  • You eat normally five days a week but you can't go crazy on the non-fast days


  • It's easy and straightforward
  • You don't have to say goodbye to any of your favorite foods- or any foods for that matter
  • You can enjoy social events, special occasions with no guilt and still lose weight
  • Sticking to 500 kcals is hard but hey it's only for two days a week
  • Knowing you only have to endure a diet for two days a week means you are more likely to stick at it
  • As no food is forbidden or restricted you are less likely to obsess about food and binge
  • If you plan your fast days in advance you don't even need to worry about counting calories

Practical Advise for Following the Two Day Diet

If you decide you are interested in The Two Day Diet and would like to give it a try then here are some tips to help you. I have started a blog on the Diet as Well- check it out here.

  1. Decide your fast days- remember these should be non-consecutive days;
  2. Plan your meals for your fast days
  3. Workout how you want to divide your calorie allowance - e.g. 200 kcals for breakfast, 200 kcals for lunch, 100 kcals for dinner- there are a few ways you can do this - it doesn't matter how you divide your allowance so go with what works for you
  4. Use my list of 100Kcal snacks to give you some ideas for fast days
  5. Use volumatics to help you choose filling but low calorie foods -that way you want feel too hungry on fast days

100 Kcal Snacks

Here are a few ideas for 100 Kcal snacks. You could choose 5 of these to eat on your fast days or half them and choose 10 for more variety.

1. 20 baby carrots
2. ½ cup steamed edamame in shell
3. 10 celery stalks
4. 1 small banana
5. 1 cup blueberries
6. 1 cup of grapes
7. 2 medium kiwis
8. 1 cup mango chunks
9. 50 raisins
10. 2 cups of strawberries
11. 25 pistachios
12. 15 almonds
13. 8 walnut halves
14. 3 cups of no oil popcorn
15. 3 rice cakes
16. 4oz lf cottage cheese
17. 1 large hard boiled egg
18. 1 cup baby carrots and 2 tbsp hummus
19. 1 c raspberries with 2 tbsp plain yogurt and 1tsp honey
20. 4 melba toast
21. 1.5 oz of ground beef
22. 2.5 oz skinless chicken breast
23. 3oz baked cod

24. 6 jumbo shrimps

25. 2.5 oz light turkey meat

Good luck if you choose to try the Two Day Diet.


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    • profile image


      3 years ago

      already know that obesity is a big plrboem among pets. In fact, 54% of pets in America are overweight. In an otherwise healthy pet, the two greatest contributors to obesity are poor diet and a lack of

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      Excellent- that's goodd to know that you've lost whilst going over- I might give that a try as I am still breastfeeding and get very hungry on the 500 kcals!

    • Kathryn Stratford profile image


      5 years ago from Manchester, Connecticut

      I completely forgot that this is one of the first places I heard about this diet. I have been doing this partially for a few weeks, and this past one I easily lost over 2 pounds. It definitely works. And that is while actually having 100-200 more calories than is suggested on those 2 days!

      This time I will bookmark this page, because the list of 100 calorie foods is very useful.

      Thanks again.

      ~ Kathryn

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      You are welcome. Yes I need to get on with some recipes soon!

    • ladydeonne profile image

      Deonne Anderson 

      5 years ago from Florence, SC

      This sounds like a good way to lose a few lbs. Fasting for 2 non-consecutive days per week should not be difficult. Your 100 calorie list is awesome! Looking forward to your recipes. Thanks for sharing.

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      Thanks Jane, I aim to share my Fast Day recipes on my blog

    • Jane51 profile image


      5 years ago

      Hi Meg Moon this type of dieting works. I have tried it and I felt very well while I was doing it. The weight came of easily too. Am interested in your recipes too. Great hub!

    • ratnaveera profile image


      5 years ago from Cumbum

      Dear Meg Moon, Here you have given great idea to reduce body weight. I believe that two day diet will be safer and more effective than other methods. This is certain that it'll help many people having obesity problem. Thanks a lot for this wonderful Hub! Voted UP!

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      You're very welcome- Good Luck. I'm finding it ok so far- I have a Facebook group where I'll be sharing recipes, tips etc if your on FB-

    • Onlinemidwife profile image


      5 years ago from Manchester UK

      Thanks for this info Meg its really useful, im just starting this tomorrow with my husband, its ideal for me as I work shifts and body clock is all over the place. Problem is snacking too much at work especially on nights!

      I need to lose 3 stone, so I hope this is going work! The 100 calorie list is great!

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      You are welcome!

    • kidscrafts profile image


      5 years ago from Ottawa, Canada

      I never heard of the two day diet! Interesting! Thank you very much for that long list things you can eat by 100 calories!


    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      Your welcome Kathryn. Hope it helps

    • Meg Moon profile imageAUTHOR

      Meg Moon 

      5 years ago from United Kingdom

      Thanks for the comments, I hope it works!

    • torrilynn profile image


      5 years ago

      Hi MegMoon,

      really great information that you have here

      I've never heard of the two day diet before until

      I came across your hub. I love that you included ingredients and

      calories and I feel that overall that this weight loss in such a short

      amount of time is probable if you just stick to the calories

      thanks again and Voted up

    • Kathryn Stratford profile image


      5 years ago from Manchester, Connecticut

      I just heard about this diet a few days ago. After seeing some of the facts you laid out, it doesn't seem so bad. When you put up a list of 100-calorie snacks, having 500 calorie days twice a week doesn't sound unbearable. I may give it a try, at least to kick-start my weight-loss. Thanks for providing this information.


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