Doctor O'Donovan
Doctor explains the 5:2 INTERMITTENT FASTING METHOD for weight loss | Step-by-step guide
In this video Doctor O'Donovan explains 5-2 intermittent fasting – a popular type of intermittent fasting. In this video he explains what 5:2 fasting is, what time windows you might want to choose for your fast, food groups to consider and benefits and drawbacks of intermittent fasting.
Overview of intermittent fasting
Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as “patterns” or “cycles” of fasting. Intermittent fasting isn’t about starving yourself — it’s about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.
What it 5:2 intermittent fasting?
The 5:2 diet involves eating a normal, healthy diet for five days every week and ‘fasting' on the remaining two days. On a ‘fast’ day, you would typically consume between 500 and 600 calories.
In the video we cover:
00:00 – Introduction
00:14 – What is 5:2 intermittent fasting?
00:43 – Step-by-step guide for 5:2 intermittent fasting
02:47 – Pros and cons of 5:2 intermittent fasting
04:28 – Who is 5:2 fasting not suitable for?
Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits – for example for loosing weight and for better control of diabetes.
Further information:
My other popular video covering an OVERVIEW of IF: https://www.youtube.com/watch?v=ahnl7GaV_rU
What supplements and vitamins can you take when doing IF? : https://www.youtube.com/watch?v=kg4-XrfRWeY
NHS information on Intermittent fasting: https://diabetesmyway.nhs.uk/keeping-healthy/different-dietary-approaches-for-weight-loss/intermittent-fasting/
Patient Information: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
British heart foundation information on 5-2 fasting: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/fast-diet
#doctor #diabetes #intermittentfasting #weightloss #health #medical #fasting #intermittentfastingforbeginners #bloodsugar #diet #intermittentfastingdiet
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The video is intended as an educational resource only. The information within this video or on this channel isn't designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.
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Can I eat as Elephant during this 5 days?
Can anyone tell me whether you can change your two fasting days every week or does it have to be the same two days week-on-week? I have different work and social commitments and ideally, would need the flexibility to move the fasting days within a given week.
@drodonovan
Pretty much the way I eat normally, but I've been putting on a lot of weight recently, and my legs are swelling with water under the skin. I'm very dehydrated, and no matter how much water I drink, it's not helping my body is just storing water and bloating. I bought some energy packs for cycling, as I bought a new bike to try to lose weight and get more active. It came with hydration electrolyte drinks you put a tablet in your water so I'm going to try this to see if I'm lacking electrolytes.
would you say 5:2 is OK to do all month even for menstruating women? I've read that we shouldn't fast the week before our period? Really want to stick to 5:2 but don't want it to mess with my cycles!
This made me recall that prophet Mohammad (pbuh) used to fast on Mondays and Thursdays.
I believe a daily 18:6 intermittent fasting is best.
24 hours=day? So start the evening before say at 6 pm and fast until 6 pm the next day?
❤
I've been doing 5:2 for a while now. While I do get some serious cravings fairly often during the fasting days, I still find it easier to push through such things than with other dies because I know it's just for today.
My fasting day menu is rather fixed; it's pretty much always one boiled egg with salt for breakfast, one sallad with vinegar and herb dressing for dinner, and something low-cal for lunch. The lunch makes up like 60% of the calories on fasting days, and is the only variation XD
lost 15 lbs of fat doing this in about 3-4 months
Im doing the 5/2 method since only 10 days now. This is only my third day of fasting and Ive already lost 5kg 😍!!! I also workout 3-4/week. I was never able to stick to any diet because I knew I have to be strict for months or years. The fasting days are hard, but to know that I can eat what I want on the other 5 days and just have to be strong for 24 h twice a week, makes it much easier. Im trying to stay in a low deficit on the other days, which is 2000-2500 for me (because I move a lot and got a high starting weight…) I want to lose 40 kg all in all in 2025. I never wouldve thought this is possible while keeping my normal way of eating on 5 days a week! I think this is finally my answer! I was desperatly looking for a way to lose weight without ozempic or VSG. A way thats effective and I can stick to. I think I found it! Of course you have to put in a little effort and disciplin too but Its so doable!!! Im gonna keep you updated on how things are going for me!!!
I weigh 125 lbs. and consume about 1400 calories so does that mean I only eat 350 calories two days a week? I am trying to maintain my fat loss, not lose.
كنت مهتما بهذا بعدها تذكرت برشلونة وريال مدريد 😂
Can you fully fast on the two days ? instead of25% just eat nothing ?
4:3 Intermittent
It's easy to me George Foreman Grilled
CHICKEN TENDERLOINS (3-4)
300cal
Whole can of leaf Spinach
60cal
3tbsp Ground Flaxseed
100cal
1 Apple with Multivitamins
100cal
80oz water
Feel extremely FULL just 600cal
Lost 10-15lbs a month
Eating even McDonald's on regular days
My doctor put me on the following diet: do not eat anything until after 11:00am, and don't eat anything until after 7:00pm, and I've lost 50lbs! You can see the video results of this diet if you YouTube the following: "JBL SYNTHESIS CREATOR", this is when I weighed 250lbs. And if you YouTube: "howtohomelife", you will see eight recent videos, where I weigh 200lbs and I'm still losing weight. I was tired of carrying around four bowling balls! David Riddle
Veggies is too difficult for me. I do fruits better. And I eat boiled eggs and have a glass of milk with 0,5 fat.
Did anyone lose their menstrual
Cycle doing this? I did this about 10 years ago and it was extremely effective! But I lost my period, and was afraid to continue it since. I want to do it again, but maybe I can tweak it somehow to protect my health and hormones. Advice is welcome!
For fasting days, we often make ratatouille. A gut-filling 2 cups equals just 300 calories and 18 net carbs..
Some info I have seen says that you should be totally fastened and not eat at all during a real fast. Do I still get the benefits from fasting if I eat the 500 calories during fasting?
Thanks for great content
I've been doing this for a couple of weeks but I didn't realise the fasting days weren't meant to be consecutive!
This sounds very doable. I'm going to try Monday and Thursday. Hold my calories to no more than 500 on those days. Got to cut back on sweets too as I'm weak in that department. I only need to lose 10 lbs but it's been hard to get with a plan to make it happen. Bad news is tomorrow is Monday. Ha.
I get really bad headaches on OMAD. So started the 5:2 and love it. I have 2 eggs, 2 cups of veggie/bean/chicken breast soup, a sugar free yogurt and some mixed nuts.
Oh what a coincidence in Islam it is recommended to fast 2 days in a week.
Which is Mondays and Thursdays.
What should we eat during that 2 days of fasting? I don’t understand Pls help
It’s better to do intermittent fasting for 4 days, 1 cheat day, then a 48hr fast.
Confused, how is this fasting is you are still consuming food and calories???
I'm staying in a hostel .my weight is 75 my age is 19 please suggest me a intermittent fasting time table to reduce my weight .
I did 5:2 a few years ago for 11 months & lost 3 stone. I’d recommend gradually introducing exercise into fasting days which further increases weight loss.
I fast about 19/5 Monday to Friday
Last meal is on Friday around 6pm
I skip Saturday
Eat Sunday about 6pm, which works out to 48 hours fast.
I eat carnivore / keto when I do eat
I will do this on Tues and Thurs
My 1st & foremost favourite fasting method 👍, it's easy & simple to adapt
10 years ago I made my own diet:alternating 1200 kcal and 2000 kcal, 3 meals a day. Some kind of IF, I guess. At that time I had no idea about IF! Long story short:in 6 month I lost 16 kgs, no lose skin. I have to mention I was working 9-17, no time for gym. My weight was stable for 8 years without any diet, eating consciously-ish. ☺️. Now I am on 16:8 IF. And I am ok. Good luck everybody and thanks Doc!
I couldn't handle the 5-2 Intimidated fasting method, don't judge me 🤦 I stick to the 16-8 and o.m.a.d, those 2 really work for me , question do you have a video on o.m.a.d fasting method, had to ask.
Do you also want to lose your weight then we have the best product and have 100% trusted this product is healthy for you
I love 5:2 LOVE IT!! Been doing it for a year almost. Lost the 20+ lbs I wanted. I eat more or less what I want on the other 5 days. Would have probably dropped quicker if I had been more mindful the other days, but then I might not have stuck with it. Consistency is key. Would recommend this to anyone looking for a flexible diet lifestyle, maybe if you have kids and want to all eat the same etc. I couldn’t stay consistent on the LCHF at all
I was 145kg. Now, 68kg. No loose skin due to intermittent fasting. Also, intermittent days with no protein. Clean carbs only days. Skin is protein, my theory was the body would "eat" my own protein. It worked! 6yrs maintained! Now 52yrs! And, my skeletal muscle mass has remained stable! Had medical oversight & regular blood tests. And, I'm hypothyroid. Took 18mths to lose weight! Hope this helps someone?
Thanks so much for this helpful video
My daughter 42 has been diagnosed with a goiter and hypothyroidism which is not treated yet only suggestion has been to remove the thyroid. She has small capillary like veins showing all over her legs and feet (I call then spider veins) her legs look red from a distance but up close lots of little red veins. Do you think these might be associated with her Thyroid? Her GP thinks not and is puzzled and her Endocrinologist is puzzled as well.
Thanks for info, trying this again