The 2:5 Diet

Based on the 5:2 Diet & the Adkin's Diet
by Drew

Important Disclaimer

Consult your physician before starting any new diet to ensure it is safe for you.

Diet Breakdown

Prepare to Diet

  • Think of dieting in 2 parts: Lose weight first, then eat healthy
  • Remove bread as sugary foods and soda from your home
  • Listen to your body and observe the pleasurable results
  • Dramatically reduce your focus on eating
  • Avoid weighing yourself daily
  • Avoid counting calories
  • Avoid logging food

Saturday & Sunday (Freestyle Days)

  • Eat whatever you want in moderation
  • Maintain hydration and nutrient intake
  • Resets your metabolism by making your body expect sugar
  • Eat a veggie buffet (rich in fiber and nutrients)
  • Starting by eating is a factors in "I'll start tomorrow" habits

Monday - Friday (Strict Low-Carb Phase)

  • Zero-Carb Intake: Avoid all forms of carbohydrates to induce ketosis
    • This is similar to the "Adkin's Diet Induction Phase"
    • Check food labels and buy foods with 0 grams of sugar
    • Buy foods with 1 gram of sugar (if you need more variety)
  • Low-Fat Consumption:
    • Drain fat from meats while cooking by using racks or the Foreman Grill
    • Use lean meats like ground turkey (to reduce cost and eat healthier)
  • Consider "Negative Calorie" Foods:
    • Certain foods require more energy to digest than they provide
  • Daily Routine for Best Results:
    • Hydration: Drink 2 liters of water first thing in the morning
    • Supplements:
      • Daily multivitamin with magnesium and potassium to prevent cramps
      • Costco Men's Daily Multivitamin (includes essential electrolytes)
    • Exercise: Light aerobic activity (30–60 minutes) to support metabolism
    • Daily Protein Intake: Consider eating 1 pound of ground turkey
    • Snacks:
      • Generic sugar-free Kool-Aid
      • Celery with hot sauce (low-calorie and appetite-suppressing)

ECA Stack (For Advanced Users Only)

Warning: The ECA stack has been banned in many places due to cardiovascular risks.

  • Epinephrine HCI (Adrenaline): Found in Primatene Tablets
  • Caffeine (200 mg pill): Boosts metabolism and enhances fat oxidation
  • Aspirin (2 baby aspirin, 80 mg each): Prolongs the effects of epinephrine and caffeine

Benefits of the 2:5 Diet

  • Appetite Suppression:
    • Hardest days: Monday & Tuesday
    • Easiest days: Wednesday & Thursday
  • Inducing Ketosis:
    • Burns fat as the primary fuel source instead of glucose
    • Potential side effects:
      • Bad breath (use sugar-free mints)
      • Constipation (sugar alcohols can help relieve this)
  • Increased Energy & Time Efficiency:
    • Less time spent on food prep and eating
    • More focus and clarity throughout the week
  • Strenghthen Willpower:
    • This "flexes and builds" willpower like a muscle
    • Congratulate yourself each day you make it
    • If you lapse, forgive yourself and correct immediately

Final Notes

  • Ketogenic diets have been used for decades for rapid fat loss and cognitive benefits
  • This diet is not meant to be permanent—use it as a tool for weight loss, then transition to a sustainable eating plan
  • Your body will adapt over time, making fasting and low-carb eating easier
  • This 2:5 Diet will help you feel 25 again!