This new, and increasingly popular, diet is truly worth it: You can lose up to six kilos in a month without much effort. Yes, you read it correctly. Of course, how much you lose will depend on other factors, but we’ll get to that later. Today we want to tell you everything you need to know about the 5:2 diet plan and how to choose the best juices for the days you have to consume fewer calories. Adding juices to this plan is the best way to achieve a healthy and sustained weight loss with the 5:2 diet.
The 5:2 diet is similar to intermittent fasting. It proposes five days with the freedom to eat what you want and in the remaining two, you eat fewer calories or do a juice cleanse. It’s very simple and you don’t need macro calculators and boring time-consuming methods.
What is The 5:2 Diet And How Does it Work?
This popular alternative of intermittent fasting consists of maintaining a very low-calorie diet (about 500 kilocalories) for only two days a week (any days you choose or any days that are easier for you to consume this much) and the rest of the days (5) eating normally and without restrictions, only focusing in consuming healthy and balanced meals and snacks, avoiding ultra-processed foods such as pre-packaged snacks and high in sugar foods.
On the days you have to reduce your calorie intake you can follow a special juice plan, specifically designed for this diet. Below you will see what you need to have in mind when it comes to choosing the juices you will be drinking during these days.
Which 5:2 Juicing Program is the Best?
There a few brands that offer a juicing program tailored to your 5:2 diet. Below, you’ll find our best pick 5:2 program in the UK. If you scroll further down, we’ll then explain what to look out for when choosing a 5:2 program.
Plenish 5:2 Diet Programme
5:2 Programme (2 choices)
The Plenish 5:2 Programme is by far the most healthy and tasty out there.
Simply substitute your daily food with 628 calories of nutrient-packed cold-pressed juices for 2 days every week and hit your goals.
Each 5:2 pack comes with 12x 250ml organic juices, 6 a day for two fasting days a week.
What You Need To Look Out For In 5:2 Juice Program
We think that fruits and vegetables have the power to heal us from the inside out. Thus, there’s no better way to replenish our nutrients and energy for the days we need to consume fewer calories than by adding juices to our weekly routine and our diet.
Adding a good quality juice is a great way to add a nutrient-packed and delicious alternative that provides the vitamins and minerals we need, but that at the same time does not add up too many calories. There’s nothing better than this than a good cold-pressed juice, specifically designed for lower-calorie diets whilst ensuring you are receiving all the nutrients your body needs to function properly.
For this you need to ensure that your juice has the following properties:
- It should not contain too many calories.
This may sound a little counterintuitive, as people tend to think that juices don’t have too many calories, but you’d be shocked to hear some juices can contain more than 500 calories per glass! So, it’s important to choose a juice that does not contain calorie-dense fruits in it. With the Plenish’s 5:2 diet, you get 628 calories of nutrient-packed juices every day.
- It should not have added sugars or sweeteners.
Why? It provides extra and empty calories. Meaning that they do not have any specific extra nutrients. It’s even worse. Besides, a recent study published in Cell Metabolism shows that artificial sweeteners (even the zero calories ones) can increase sugar cravings. So, better safe than sorry. Each Plenish juice contain only organic fruits and vegs – without the use of sugars or sweeteners.
- It has to be tasty and organic.
Why tasty? Well, you want to stick to a diet plan, it might be harder to do this with a not-so-tasty juice, why not treat yourself and have the best one you can find? We do the work for you, we test, we try and we deliver!
Why organic? No doubt reducing our carbon footprint, supporting the local economy, eating fresh food that is in season, knowing where it comes from and how it is produced are all positive aspects. Plenish is Soil Association Certified – their cold pressed juice is made from the finest organic produce.
By introducing organic produce, you’re ensuring that there are no agrochemicals, pesticides, or unwanted substances in your food. This also means that the soil receives proper nutrition, so it contains many nutrients. Our top picks are made with the highest quality produce, grown without pesticides, and naturally high in antioxidants.
What Results Can You Expect From a 5:2 Program?
The 5:2 program is the ultimate way to hit your weight loss goals fast. It’s easy, you just need to drink our juices 2 days a week, and use these to substitute food with delicious and carefully picked cold-pressed juices. By doing this simple shift in your diet only twice a week, you cut down your calories to 500 per day! That means that you can achieve a healthy and sustained weight loss.
The program helps reduce your caloric intake, resulting in weight loss. It also helps decrease fat storage and cuts cravings and appetite whilst keeping you fuller for longer and not feeling restricted.
A question that comes up often is – How much weight can you lose with an intermittent 5:2 fasting diet?
When we consume calories, many of these are burned during digestion and other processes the body carries out to keep us alive, including organ function, breathing, moving, thinking, and talking. However, when we consume extra calories the body uses it as fat for storage in case you starve. To lose weight, you have to burn more calories than you eat.
It’s worth mentioning that drinking juices alone won’t make you lose weight but it can help keep you fuller for longer with fewer calories, or to replace calorie-heavy foods a few days a week, as we do in the 5:2 diet plan, thus achieving the calorie deficit we need to burn fat and lose weight.
By following this program you might lose around 2lb to 5lb and going up, depending on how long you keep it going. Yet, it will depend on several factors such as your age, sex, weight and height, hormones, and level of activity.
Frequently Asked Questions About the 5:2 Diet
Since this is not your usual juice detox that goes on for at least three days. Simply choose 2 days a week in which you will be juice fasting. These days can be any days of the week, depending on your daily routine and how busy you are.
Once you have decided the days, have your normal diet as you usually do, always prioritizing healthy foods and avoiding ultra-processed pre-packaged foods, such as white pasta, cookies, and nachos, and then simply have your juices ready for the juice fasting day! As simple as that!
For as long as you want or as long as it takes you to get to your goal weight. Then to avoid gaining the weight back, slowly reintroduce HEALTHY meals on the juice fasting days to keep the good results going!
Most often you’ll get a pack of juices that will cover you for two days. The next week, you’ll receive a new pack for two days. Always store it in your refrigerator – they should last for about a week.
Absolutely! However, we don’t recommend lifting heavy weights or performing high-intensity activities such as HIIT or long-distance runs.
Most importantly, listen to your body, it will tell you if it needs to rest. The best type of exercise during the juice fasting days is simply walking, yoga, cycling or pilates.
Yes and you should. Feel free to drink teas, infusions, and water as much as you’d like.
But avoid drinking any form of alcohol, fizzy and sweetened dinks or coffee – for the whole duration of the diet.
You should not feel very hungry, as with most plans you would be consuming between 6 to 8 kilos of fruit and vegetables. I mean, looking at the bottles may not seem enough but imagine a big bag containing 8 kilos of fruit and veg, that is something! But if it is normal to experience cravings and the habit of eating, which are difficult to combat. The idea is to stay focused on just drinking the juices and drinking a lot of water.
We recommend you don’t so you can reap its benefits and achieve your goal faster, as it may alter the caloric deficit. However, if you feel too hungry have a piece of fruit or a cup of veggies.
During the 5 days you can eat, as usual, we recommend you follow the next tips:
- You can divide the breakfasts into two so that the morning does not become so long and you don’t feel the need to keep snacking.
- Choose low-fat dairy and plain yoghurts over full-fat cheeses.
- Opt for eggs and lean meats, such as poultry, white, and bluefish.
- Avoid canned food, sausages, and ultra-processed foods.
- Add a variety of vegetables and fruits.
- Choose whole grains.
- Avoid bread and pastries.
- Include good fats such as nuts, avocados, and seeds.
During the juice fasting days:
- Make sure to drink all the juices throughout the day.
- Avoid coffee, alcohol, and other stimulants.
- Avoid snacking or eating anything other than the juices.
- Keep hydrated at all times, drinking no less than 8 glasses of water per day.
- Perform some sort of light activity, such as walking.