On 5 days of the week you eat normal meals, including nutrient dense, protein and fibre rich foods to optimise your health, but also foods that you enjoy to avoid excessive restriction that will often lead to diets stopping or even failing. Then on the other 2 days you reduce your energy intake to around 25% of your maintenance needs by consuming only micronutrient-rich juices and shots, and water to create a large energy deficit, which is critical to driving weight and fat loss.

The 5:2 diet creates an average energy deficit of 571 kcal per day, which drives weight and fat loss. But also allows the individual to eat more food, enjoy weekends and social events, include their favourite foods, a limit suffering to only 2 days per week.

There is limited research on the 5:2 diet, but intermittent fasting has been researched extensively. One major benefit appears to be how simple and easy these methods are to follow as opposed to continuous diet energy deficits. Research has conclusively shown that adherence or consistency is THE most important factor in any successful weight loss diet, meaning diets fail because you are inconsistent. 

Yes, we encourage you to drink as normal, aiming for between 2.5 and 3.0 L of water per day. Tea and coffee without added sugar, and with very small amounts of low fat milk is also acceptable.

On non-fasting days we encourage you to eat protein-rich, nutrient dense foods such as eggs, low fat Greek yogurt, chicken breast, turkey, sea bass, cod, prawns, salmon, beef fillet, beans and pulses, with vegetables and fruits, with small servings of whole grain carbohydrates such as brown rice, quinoa, whole grain bread, oats and potatoes. 

We have provided some meal templates and recipes in our support pack to better inform your food choices on the non-fasting days as your success in weight loss is dependent on making good choices here.

We aim to provide you with the tools and knowledge necessary to lose weight and keep it off long term. We promote food freedom, with no restrictive rule book beyond the specified fasting days, you can eat your favourite foods in moderation and still progress. We not only provide the highest quality, fresh, cold-pressed juices and shots, but also recommendations on the specific meals you should eat to turn this programme into a sustainable lifestyle.

The 5:2 diet can be an effective and flexible approach to weight management and improved health for many people, but it may not be suitable for everyone. While the plan involves five days of normal eating and two days of consuming a reduced calorie intake from juices, smoothies and shots individual needs and circumstances vary.

The 5:2 diet is generally not recommended for:

• Pregnant or breastfeeding women: Nutritional needs during this time are higher to support the baby and mother.
• Children and teenagers: They require steady energy and nutrients for growth and development.
• Individuals with a history of eating disorders: Calorie restriction can potentially trigger unhealthy patterns.
• People with certain medical conditions: Those with diabetes, especially if they take medication, or those with other metabolic or chronic health conditions should consult their healthcare provider before starting any fasting regimen.

If you’re unsure whether the 5:2 diet is right for you, we recommend consulting a healthcare professional or registered dietitian. They can provide personalized advice based on your health history, lifestyle, and goals.

Yes, this is highly recommended. Although it is suggested that you do resistance training on the non-fasting days to ensure you have the necessary energy and protein to optimise your recovery and avoid soreness, and on fasting days only do low intensity aerobic/cardio type training

On fasting days you should not eat any food, only drink the juices and shots provided by B.Fresh to deliver fluids, vitamins and minerals to help maintain your health but also accelerate your weight loss.

On non-fasting days you are encouraged to eat well-balanced, nutrient-rich meals containing quality protein and fibre rich carbohydrates, vegetables and fruits, alongside heart healthy fats. These meals and snacks should provide around 1800 kcal per day and B.fresh have provided some example meal templates and recipes to help inform your choices on this day. Use these templates as a general guide, but to experience optimal results you must stay as close to this template as possible.

We aim to provide you with the tools and knowledge necessary to lose weight and keep it off long term. We promote food freedom, with no restrictive rule book beyond the specified fasting days, you can eat your favourite foods in moderation and still progress. We not only provide the highest quality, fresh, cold-pressed juices and shots, but also recommendations on the specific meals you should eat to turn this programme into a sustainable lifestyle.