Eat normally 5 days a week; limit to 500–600 calories on 2 non-consecutive days.
Flexible fasting, professional support — real results. Fast just 2 days a week and eat normally the rest — all with a coach by your side. You'll get weekly private calls and daily check-ins to log your vitals so your coach can guide your fasting and recovery days. Stay consistent, safe, and on track.
Chat with us on WhatsApp +66628370302
Or email at hello@penlago.com to see if this is right for you!
Coaching starts at $199.99 for 60 days. You get daily check ins, weekly calls, daily meal plans and you can text us anytime.
To succeed with the Weekend 5:2 Fasting coaching plan, here is what we need from you.
To succeed with the 5:2 fasting method, we ask that you report these vitals every day, including non-fasting days:
This daily reporting gives your coach a full picture of how your body is reacting to both fasting and regular eating days.
We use glucose readings to track how well your body responds to your two low-calorie days and recovers on regular eating days. If blood sugar stays too high or drops too fast, we’ll adjust your plan.
Even with just two fasting days per week, consistent weight tracking helps identify trends, fluctuations, and progress. Your coach will monitor how your weight behaves across the week and offer adjustments.
5:2 fasting can lower blood pressure gradually. Tracking it helps us identify when your cardiovascular health is improving — and when we need to slow things down for safety.
Fasting days may push your body into temporary ketosis. We track this to see how quickly you enter fat-burning mode and how long it lasts, so we can maximize results even with a part-time fasting schedule.
You want a simple way to get healthier, and 5:2 fasting is perfect. You eat normally most of the week and cut back just two days. It helps you lose weight, stay strong, and think clearly. You don’t need to change your whole life—just make small tweaks. It’s like hitting a reset button for your body twice a week.
People have fasted for ages, and now science backs it up. You’ll feel lighter, have more energy, and help your body fight sickness. It’s great because you can still enjoy your favorite foods on regular days. You’re taking charge of your health without stress.
With 5:2 fasting, you eat like usual for five days a week. On two days, you eat only 500–600 calories. Pick days that aren’t back-to-back, like Monday and Thursday. On fasting days, you can have small meals, like veggies, lean protein, or soup. Drink water, tea, or black coffee to stay full.
Your body burns fat on low-calorie days, which helps you slim down. It also gives your system a break to repair itself. You don’t need to count calories on normal days, but eat healthy stuff like fruits, grains, and chicken. Just stick to your two days, and you’re set.
5:2 fasting is for making your body and mind better. You use it to drop extra pounds, keep your heart healthy, and focus better. It’s awesome if you want to feel energized or avoid health issues down the road. You also build discipline by sticking to your fasting days.
It’s not just about losing weight—it’s about feeling great inside. You’re letting your body clean up and work smoother. Whether you’re young, older, busy, or chilled, this plan helps you stay healthy without too much effort.
You’ll see pounds drop with 5:2 fasting. Eating less on two days means you take in fewer calories overall. Your body uses stored fat for energy, especially around your waist. Studies say you can lose 4–10% of your weight in a few months. You still enjoy normal meals most days, so it’s easy to keep going. It’s like a part-time diet with full-time results.
This plan helps your body stay strong. It lowers blood sugar and insulin, which cuts your diabetes risk. Your heart stays healthy with better cholesterol and blood pressure. Fasting reduces inflammation, linked to diseases like heart problems or cancer. Your cells also clean out junk, keeping you healthier. You’re protecting yourself for the long run.
Your brain loves 5:2 fasting. Fasting boosts a protein called BDNF, which helps your brain make new cells. You’ll think faster, solve problems better, and feel less foggy. Many people say they’re calmer and more focused on fasting days. It’s like giving your mind a quick tune-up twice a week.
You need a little willpower for 5:2, but it’s not too tough. You only cut back two days a week, so it’s easier than daily diets. If you can skip snacks or stick to a schedule, you’ll do fine. It feels like a small challenge you can win. If you’re new, start with 800 calories on fasting days and work down.
5:2 fits with your social life. You eat normally five days, so family dinners or hangouts are no problem. On fasting days, you can still eat small meals with others, like a salad or soup. Your friends might not even know you’re fasting. You can plan fasting days when you’re home or less busy, so you stay connected.
This plan works for any schedule. You pick fasting days that fit, like weekends or quieter workdays. You don’t need extra time to prep fancy meals—just simple, low-calorie ones twice a week. It’s great for students, parents, or busy workers. You can fast on days you’re at a desk or home, making it super flexible.
You don’t need to know fasting to try 5:2. It’s great for beginners since it’s only two days a week. If you’ve fasted before, like for holidays or diets, you’ll find this easy. Even if it’s your first time, you’ll get the hang of it fast. Your body adjusts quickly, and you’ll feel like an expert.
You’re more likely to follow through when a real coach checks in weekly and tracks your progress — not just a notification.
No guesswork. You’ll know exactly what to eat, drink, and adjust — with personalized guidance instead of one-size-fits-all advice.
It’s easier to fast when someone is supporting you. Real people make the process feel safer and more doable.
You’ll see better results, faster — because we adjust your plan when things change, not after you hit a wall.
When energy dips or life gets in the way, your coach helps you keep going instead of giving up.
Every plan is built around you — your schedule, lifestyle, health, and goals. Not just a template from an app.
Apps can tell you to eat 500 calories twice a week — but they won’t help you do it properly. With Penlago, a real coach helps you plan your fasting days, adjust your meals, and stay consistent, even when motivation dips. You’re not buying content — you’re getting guidance.
You’ll receive a 30-minute weekly video call with your coach, customized strategies for your two fasting days, guidance on what to eat on non-fasting days, and support via messaging to help with cravings, fatigue, or schedule changes.
Because knowing what to do doesn’t mean you’ll actually do it. A coach keeps you accountable, helps you avoid binge-eating the day after a fast, and makes sure your weekly rhythm works with your personal lifestyle, not against it.
Apps track. We coach. When you hit a tough week, apps go silent. We talk to you, guide you, and help you recover fast without losing progress.
No apps needed. We keep it simple — coaching happens over scheduled calls and direct communication. No tech friction, no distractions.
We’re flexible. Just message your coach and we’ll find another time. Your progress matters more than a perfect calendar.
Yes, we ask for a 3-month commitment. 5:2 Fasting works best when your body has time to adjust and your habits start locking in. This isn’t a quick fix — it’s a lasting shift.
You can choose to continue with coaching if you want more support or go independent with everything you’ve learned and accomplished.
Chat with us on WhatsApp +66628370302
Or email at hello@penlago.com to see if this is right for you!
Coaching starts at $199.99 for 60 days. You get daily check ins, weekly calls, daily meal plans and you can text us anytime.