Five normal days, two light days (~500–600 calories). Pick your two light days and get the week mapped out.
Your week:
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Picking your days: non-consecutive works best for most people (e.g., Wed + Sat) — back-to-back light days grind. Anchor them to your least social days; nobody wants a light day at a birthday dinner.
What 'light' means: roughly 500–600 calories, usually one modest meal plus fluids. Keep protein in it — a light day still needs to feed your muscles.
About 500–600 calories: lean protein plus vegetables is the classic template. One satisfying meal beats sad snacks spread thin.
'Normal' means your usual eating — not a reward binge. The 5:2 works when normal days are actually normal.
Different tools. 16:8 is a daily rhythm; 5:2 is a weekly one. People who hate daily rules often love 5:2, and vice versa.
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