Mixing the 5:2 diet and a keto (low carb / LCHF) diet

5:2 diet and low carb (keto LCHF)Mixing the 5:2 diet and a keto (low carb / LCHF) diet

I’ve been experimenting with mixing the 5:2 diet and my keto (low carb / LCHF) diet. Now, I don’t like many “diets”, but I think the 5:2 diet is an awesome concept and have seen friends get great results from it. Of course I think the keto diet is brilliant too! I’m pretty sure I’ve found the magical, holy grail of dieting, because mixing these two gets you RESULTS. Let me explain.

The 5:2 diet

Since you’re here, I´ll assume you already know plenty about the keto diet (if not, just browse my blog for a while and learn the basics). I haven’t mentioned the 5:2 diet before so I´ll give you the shortest version:

Eat normal 5 days a week and fast 2 days a week. By fasting I don’t mean starve completely, but women should eat 500 calories and men 600 calories on fasting days. You don’t have to fast for 2 consecutive days, you can choose any 2 days of the week.

You can Google to read more about the 5:2 diet but first I recommend you read the rest of this post.

My experience with the 5:2 diet – before and after going low carb

Before I started cutting carbs I tried the 5:2 diet, 5-6 times but could NOT do it, not even for a day. I felt so bad, every fasting day I had what felt like extreme keto flu and I always gave up. I was a carb addict and am insulin resistant. Because of that I couldn’t cut down to 500 calories a day because my blood sugar crashed and I was so hungry and nauseous I just wanted to cry.

Now, fast forward to me starting the keto diet (pretty great if you have insulin resistance, PCOS etc.) and realising I could go longer without food because my blood sugar didn’t shoot up and crash back down when I ate. I had forgotten all about the 5:2 diet, but had fallen into an intermittent fasting pattern. That means I ate only from noon to 6 pm (pretty common when you eat low carb). So when a friend mentioned the 5:2 diet on Facebook I thought: “Hey, I might be able to fast now.” So I read up on it once again and picked a good day to test it out.

The result:

You guessed it. I could easily eat 500 calories a day while on a ketogenic diet. I didn’t need to eat until 1 pm and could nibble on fats, protein, low calorie vegetables and drink coffee until dinner time. I’d spend the rest of my calories on a small portion of a low carb dinner and be done for the day. It took some getting used to but wasn’t impossible like before going low carb. I was already losing weight on the keto diet but mixing it with the 5:2 diet helped me break through a plateau. I’ve also seen steadier weight loss since.

If you’re what I call “keto adapted” (eating low carb for a while and your body is used to it), test it out! Specially if you’re plateauing and frustrated. I hope it helps!

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  1. Amelia March 20, 2015
  2. Mel March 29, 2015
  3. Matt May 16, 2015
  4. Justin February 7, 2016
  5. Mary January 26, 2017
  6. Na January 27, 2017
  7. Scott Rippee August 24, 2017

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