Blog Diets 5-Day Diet For Weight Loss: Everything You Need To Know

5-Day Diet For Weight Loss: Everything You Need To Know

How fast can you shed significant weight? This is a concern for every person who aims to shed some weight. Some opt for a quick fix instead of paying attention to the long-term impact of the routine they follow. So, where does the 5-day diet fall? Find out if this trending eating plan will make the weighing scale flip in your favor and whether it is a healthy recommended diet.

Can you lose weight in 5 days? You must have come across the 5-day weight loss diet because its popularity has spread widely lately. Find out everything there is to know about various 5-day diets, including what and when to eat, their effectiveness, and their pros and cons.

What Is the 5-Day Diet?

The 5:2 diet involves eating regularly on five days of the week, and limiting intake to 500-600 calories on two other non-consecutive days. Popularized by Michael Mosley, this intermittent fasting plan focuses on when you eat rather than specific foods. (12, 14)

Adults typically consume 1,600-2,400 calories (women) and 2,000-3,000 calories (men) daily, depending on their individual needs. Regular intake should be maintained on 5 days of the week, reducing it to a quarter on the two non-consecutive fasting days. 

For example, fast on Mondays and Thursdays, consuming 2-3 small snacks, and eat healthy balanced meals in more typical amounts on other days. It’s flexible but requires attention to caloric limits and non-consecutive fasting days for effectiveness.

What Is the 5-Day Fasting Diet? 

The 5-day fasting diet (13) is a structured approach to weight loss, which operates on a cycle of five consecutive days with restricted calorie intake. This regimen, which is focused on the 5-day diet plan for weight loss, employs a strategic 5-day diet meal plan that aims to promote a caloric deficit for effective weight reduction.

Key pointers of the 5-day fasting diet include:

  • Caloric Restriction: People severely cut back on calories during these five days, often ingesting far fewer calories than their bodies need for upkeep.
  • Intermittent Fasting: Some variations incorporate intermittent fasting, altering their eating patterns by compressing eating windows or opting for complete fasting periods.
  • Meal Planning: People who are fasting may choose to consume as few calories as possible by using low-calorie foods or intermittent fasting techniques such as eating smaller meals or ingesting liquids such as broth or teas.
  • Weight Loss Focus: The main objective is to cause weight loss during the five days by establishing a sizable calorie deficit.
  • Health Considerations: It’s important to consider the potential health effects of extended fasting or drastic calorie restriction. It’s imperative that you speak with a healthcare provider before implementing this plan, particularly if you have underlying medical issues or special dietary requirements.
  • Varied Approaches: The details of the 5-day fasting diet may vary depending on personal tastes or recommended regimens. Some may even support certain foods or macronutrient distributions during the fasting time.
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Although this method may help with weight loss in the short term, each person may experience different long-term impacts on their metabolism and general health. Therefore, it’s best to proceed with caution when you make any significant dietary changes and to seek individualized counsel from a healthcare provider.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

How does it work?

Ideal calorie intake is determined by several factors, such as age, gender, and physical activity. For example, most adult women and men should consume 1,600-2,400 calories and 2,000-3,000 calories a day, respectively (5, 7). Individual needs will vary based on several factors, including activity level. When following the 5:2 diet, your calorie intake should be optimum on the five normal eating days. However, on the two fasting days, you cut this intake to a quarter, i.e. 500-600 calories. 

You can choose any two days of the week to fast, as long as there’s at least one non-fasting day in between them, as the two fasting days should be non-consecutive (14). For example, you can fast on Mondays and Thursdays by taking 2-3 small snacks and then eat healthy balanced meals on the other days of the week.

5 day diet  

The 5-Day Diet Plan: What to Eat?

What can I eat for 1,500 calories a day? This 5-day meal plan allows you to enjoy delicious low-calorie foods, which will make you feel full. These recipes contain plenty of vegetables that are low in calories, so large servings of these meals will not exceed your daily calorie limit (4).

  • Condiments: apple cider vinegar, lemon juice, garlic powder, salsa
  • Dairy products: full-fat cheeses, full-fat or reduced-fat plain yogurt, kefir
  • Eggs: whole eggs
  • Fish and shellfish: clams, cod, oysters, salmon, sardines, sea Bass, shrimp, trout
  • Fruits: apples, bananas, berries, citrus fruits, grapes, melon, pears
  • Healthy fats: avocados, avocado oil, coconut oil, olive oil, unsweetened coconut
  • Legumes: black beans, chickpeas, kidney beans, lentils
  • Non-calorie beverages: coffee, green tea, water
  • Plant-based protein sources: plant-based protein powders, tempeh, tofu
  • Poultry and meat: beef, bison, chicken, turkey, lamb
  • Seasonings: black pepper, chili pepper, rosemary, salt, turmeric, garlic
  • Unsweetened plant-based milk: almond, cashew, coconut, and hemp milk
  • Vegetables, both starchy and non-starchy: arugula, butternut squash, broccoli, cauliflower, kale, mushrooms, peas, peppers, plantains, potatoes, spinach, sweet potatoes, plantains, tomatoes
  • Whole grains: brown rice, bulgur, barley, farro, millet, quinoa, oats
  • Seeds, nuts, and nut butter: almonds, macadamia nuts, natural peanut butter, pumpkin seeds, walnuts, sunflower seeds, tahini
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Every meal should contain quality sources of protein and fiber-rich foods. This combination will prevent overeating.

Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb

Simple 5-Day Meal Plan

Here’s an example of what to eat on different days of the 5-day diet plan (1):

Day 1

Breakfast: Vegetables and 1 egg scrambled with 1 slice toasted whole bread

Calories: 408

A.M. Snack: 1 green apple (you can include 2 tablespoons plain, low-fat, Greek yogurt)

Calories: 95

Lunch: Hummus sandwich and vegetables and 1 orange

Calories: 387

P.M. Snack: 1 tablespoon dark chocolate chips and 10 walnut halves

Calories: 181 

Dinner: Pesto Buddha bowl and charred shrimp

Calories: 429 

Total calories: 1,500 

Other nutrients: Carbohydrates 139 g, Protein 70 g, Fat 52 g, Fiber 33 g, Sodium 1622 mg

Exercise: 1 hour kickboxing

Day 2

Breakfast: 1 serving oatmeal topped with 2 tablespoons chopped walnuts, 2 teaspoons brown sugar, ¾ cup sliced strawberries, and a pinch of cinnamon

Calories: 321

A.M. Snack: 2 clementines

Calories: 70 

Lunch: Green salad with chickpeas

Prepare by mixing 2 cups mixed greens, ½ cup cucumber slices, 8 cherry tomatoes cut into halves, 2 tablespoons feta cheese, ⅓ cup rinsed canned chickpeas, and 10 chopped kalamata olives. Dress this salad with 1 tablespoon olive oil and 1 tablespoon balsamic vinegar.

Calories: 419

P.M. Snack: 5 dried apricots and 8 walnuts cut into halves

Calories: 147

Dinner: 1 serving tortilla chips, 1 serving chipotle-lime cauliflower tacos, and ¼ cup guacamole

Calories: 529

Total calories: 1,485

Other nutrients: Carbohydrates 179 g, Protein 39 g, Fat 74 g, Fiber 36 g, Sodium 1870 mg

Exercise: 1 hour treadmill circuit

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Day 3

Breakfast: 1 serving green tea, 1 serving bagel avocado toast, and 1 clementine

Calories: 331 

A.M. Snack: ¼ cup hummus and 2 medium carrots

Calories: 154

Lunch: 1 serving fig and goat cheese salad

Calories: 340

P.M. Snack: 1 medium apple, sliced and topped with ⅛ teaspoon ground cinnamon

Calories: 95

Dinner: 1 serving spaghetti squash and chicken with avocado pesto

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Calories: 497

Dessert: 5 strawberries and 1 tablespoon dark chocolate chips

Calories: 99

Total calories: 1,516 

Other nutrients: Carbohydrates 161 g, Protein 63 g, Fat 77 g, Fiber 36 g, Sodium 1538 mg

Exercise: 1 hour indoor cycling

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Day 4

Breakfast: 1 serving oatmeal topped with 2 tablespoons chopped walnuts, 2 teaspoons brown sugar, ¾ cup sliced strawberries, and a pinch of cinnamon

Calories: 321 

A.M. Snack: 10 walnut halves and 1 tablespoon dark chocolate chips

Calories: 181 

Lunch: 1 serving apple and cheddar pita pocket

Calories: 354 

P.M. Snack: ¼ cup hummus and 3 medium carrots

Calories: 179

Dinner: 1 cup cooked brown rice and 1 serving citrus poached salmon with asparagus

Calories: 454

Total calories: 1,489

Other nutrients: Carbohydrates 190 g, Protein 62 g, Fat 58 g, Fiber 30 g, Sodium 1487 mg

Exercise: 1 hour HIIT routine 

Day 5

Breakfast: 1 small banana and 1 serving salsa scrambled eggs

Calories: 369

A.M. Snack: 6 walnut halves and 2 clementines

Calories: 148 

Lunch: 1 serving Mediterranean tuna spinach salad

Calories: 373

Snack: 1 medium pear

Calories: 101

Dinner: 2-inch-thick slices baguette, each toasted and drizzled with 1 teaspoon olive oil and 1 serving Hasselback Caprese chicken

Calories: 517

Total calories: 1,508 

Other nutrients: Carbohydrates 155 g, Protein 89 g, Fat 67 g, Fiber 26 g, Sodium 1889 mg

Exercise: 1 hour cardio boot camp 

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Alternative 5-Day Diet Meal Plan

There are various main meals you can eat during the five days that meet the required calorie intake for this diet.

In addition to the simple meal plan above, alternatives for breakfast, lunch, snacks, dinner, and dessert include:

Breakfast: ½ hot oatmeal pancake topped with 8 raspberries or other frozen/fresh fruit

To make the pancake, mix ½ cup old-fashioned oats, ½ a mashed banana, 3 egg whites, and cinnamon. Spray a pan with cooking spray and pour the mixture in spoonfuls. When the pancake bubbles, flip it to let the other side cook. Divide it into two, one half to be eaten now, the other half for a snack later in the day. The hot cereal has more staying power as it fills you up better and longer.

Snack: 1 orange, 2 tangerines, or vegetable salsa tortilla.

Prepare the tortilla by warming one 6-inch corn tortilla in the microwave, then top it with fresh or grilled vegetables such as green bell peppers, tomatoes, or onions, and fold.

Lunch: Hearty Italian-style white bean soup and 2 servings mixed greens with 1 serving other vegetables chopped and dressed with Balsamic vinegar

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Snack: 1 apple or 6 ounces non-fat plain or unsweetened yogurt swirled with berries or 6 raw almonds, and 1 cup skim milk

Dinner: Salad made from fresh produce and herbs and 3.5-4 ounces salmon with sweet chili sauce

The fish should not be basted in calorie-dense ingredients such as butter and oil. Or you can make baked potatoes with 2 tablespoons fat-free sour cream sprinkled with chives.

Dessert: Mixed berries or smoothie

The smoothie should be blended using 1 cup non-fat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries. Or 4 ounces hot water with lemon and a bowl of 1 cup raw arugula.

Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets

How Much Weight Will You Lose After the 5-Day Diet?

Try to incorporate physical activity when following this diet and you may lose 1-2 pounds a week. Women typically lose approximately 1lb a week on this diet, while men shed a little more (14).

Benefits of the 5:2 diet

The benefits of the 5:2 diet are those that may come with any resulting weight loss, such as: 

  • It is much easier to stick to as it doesn’t exclude any food groups.
  • It may improve insulin sensitivity.
  • It may decrease inflammation.
  • It could improve blood lipid levels and blood pressure.

Some important things to note include: 

  • Black coffee is allowed when on the 5-day weight loss diet, but it should be unsweetened and without creamer if you’re fasting. 
  • You should drink plenty of water and/or herbal tea – a minimum of 32 ounces throughout the day. Dehydration can cause headaches and tiredness. Some people feel their energy levels going down, have poor concentration, and become dizzy when they follow this eating plan.
  • If you can, you should avoid excessive oils. Also, limit added sugars, diet and low-fat foods, fast and fried foods, refined carbs, highly processed foods, and sweetened beverages.
  • A small quantity of protein is recommended for each meal. This is because protein, together with exercise, helps maintain muscle mass. In addition, your body works harder to digest protein than it does with fats and carbs, so it burns a few more calories.
  • It is advised that you eat slowly to give your body and brain enough time to recognize that you’re satisfied. Try pausing when you feel 80% full and see if you find that you’re actually satisfied after a few minutes. 
  • Lack of quality sleep causes cortisol levels to go up in your body. High cortisol levels result in increased appetite and cravings for certain foods, which makes it difficult to stick to any healthy eating plan.
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How Much Weight Can You Lose in 5 Days? 

The amount of weight a person can lose on a 5-day diet meal plan can vary significantly based on several factors, including (8):

  • Initial Weight: Heavier individuals may experience more significant initial weight loss than those who start at a lower weight.
  • Caloric Deficit: The degree of caloric deficit or reduction throughout these five days is important. An increased deficit could lead to an earlier start to weight loss.
  • Body Composition: Short-term fluctuations in weight can be influenced by the body’s proportion of fat, muscle mass, and water weight. Water weight is often lost in the initial weight loss.
  • Metabolism: Variations in metabolic rate can impact how rapidly someone burns calories, which can impact weight loss results.

Generally, when following a 5-day diet meal plan and drastically cutting calories, there is a chance that weight loss will occur as a result of both water and glycogen stores being depleted. Over such a short time, actual fat reduction may be less pronounced.

Some people may be able to lose 1 to 5 pounds (0.5 to 2.5 kg) of weight in five days, but it’s important to remember that a large portion of this may be water weight in addition to fat loss. A healthy and sustainable weight loss goal is to lose 1-2 pounds (0.5-1 kg) every week.

Severe or quick weight loss is not recommended for long-term health and may have negative consequences. It’s essential to concentrate on balanced, lasting weight loss strategies and seek individualized advice from dietitians or medical professionals.

5 day diet  


  • How much weight have people lost on a 5-day keto diet?

Restrictive fad diets like keto promise you greater outcomes in just a week. Keto is an incredibly low-carb, high-fat diet that involves a drastic reduction to your carbohydrate intake and replacing it with fat. Some people claim to have lost 7.5 lbs after a 5-day egg fast while on the keto diet, but such rapid weight loss is ordinarily not fat loss and it is not sustainable (10).

  • What is a 5-day smoothie diet?

Also known as a “5-day smoothie fast”, this eating plan encourages the consumption of vegetables and fresh fruit smoothies twice a day for 5 days (3). Every day, you consume a different smoothie and you can also add some proteins to it. It doesn’t typically provide enough calories and will be missing some important nutrients, so it isn’t appropriate for everyone and shouldn’t be done long-term.

  • Is fasting for 5 days safe?

Fasting for five days can pose risks such as nutrient deficiencies, muscle loss, electrolyte imbalance, dehydration, and blood sugar issues. It’s important to consult a healthcare professional before you attempt prolonged fasting due to potential health risks, particularly for those with medical conditions or specific dietary needs. Shorter or intermittent fasting under supervision may be safer for possible health benefits without the risks of extended fasting.

  • Will fasting reduce belly fat?

The 5-day diet plan to lose belly fat may involve fasting, but it’s important to understand that spot reduction, specifically targeting belly fat within a five-day timeframe, may be challenging. While fasting can contribute to overall fat loss, including in the abdominal area, rapid reductions in belly fat in a short period may not be solely achievable with a 5-day diet plan.

By using up stored energy, fasting can start the process of losing fat, which can result in a slimmer waistline. However, long-term lifestyle adjustments, such as a balanced diet, consistent exercise, and healthy habits, are necessary for significant and sustained reductions in belly fat.

While the 5-day diet plan to lose belly fat may jumpstart weight loss and promote healthier habits, it’s important to manage expectations. Healthy and consistent habits over time, rather than short-term approaches, will typically yield more lasting and noticeable reductions in belly fat. Consulting a healthcare provider or a registered dietitian can provide personalized guidance to help you achieve sustainable weight loss goals.

The Bottom Line

Consult your general physician or dietitian before you start any restrictive diet to ensure you can do so without any health risks.

A 5:2 diet is unsafe for children and teenagers as it may lack essential nutrients for growth and put them at risk of developing unhealthy eating habits. It’s also not safe for pregnant or lactating people. 

The 5-day diet encourages you to eat more satisfying, hunger-curbing, and low-calorie foods to lose weight. Losing 1-2 pounds a week is considered healthy and can be achieved by creating a caloric deficit, which is why some experts recommend intermittent fasting methods such as 5:2. This may be a healthy weight-loss alternative with many benefits, as long as you get the okay from your physician.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5-Day 1,500-Calorie Diet Meal Plan (2020,
  2. 5 Day Diet Plan (Lose 10 Pounds Fast) (2018,
  3. 5 DAY SMOOTHIE FAST (2020,
  4. A 1,500-Calorie Diet: Food Lists, Meal Plan and More (2019,
  5. Caloric Intake for Men Vs. Women
  6. Calories: How to Know if You Go Too Low (2010,
  7. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level (n.,
  8. Fasting-Mimicking Diet: A DIY Meal Plan (2023, 
  9. Five-day fasting diet could fight disease, slow aging (2017,
  10. I Did a 5 Day Egg Fast on the Keto Diet and This Is What Happened (2019,
  11. Healthy Meal Plan For Weight Loss (
  12. The Beginner’s Guide to the 5:2 Diet (2018,
  13. What is a fasting-mimicking diet, and how does it benefit cardiovascular health? (
  14. What is the 5:2 diet? (2019,
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