Diet. 4 letters and an infinite number of options throughout history. For example, in the past, people ate live tapeworms to lose weight. And then, in 1925, cigarettes were promoted as appetite suppressers. A 5: 2 diet is not associated with health risks and, furthermore, it is not like a diet in the traditional sense.
One of the reasons we decided on food restrictions is weight loss. In 2004, Americans spent $ 46.3 billion to lose weight. Diets can be different and can affect things beyond the width of your waist.
We want to share with you a diet that not only eliminates the extra weight but also reduces the risk of many diseases.
What Is a 5:2 Diet
The 5: 2 diet involves intermittent fasting, but don’t be afraid that you’ll be left without food at all.
The principle is that we eat a normal amount of food 5 days a week and reduce the daily amount of calories for the other 2 days, to 500 for women and 600 for men.
In this way, the body does not suffer the stress of dieting all the time and does not store additional calories.
On hungry days, burn everything you eat on days without fasting. Nothing stops and the energy you receive during the fast lasts for 2 days.
Metabolism speeds up and very slight weight loss occurs.
Pay attention to normal feeding days to avoid overeating. You should give up bakery products, fast food, and products with high sugar content.
It is better to give preference to low-fat, calorie-free foods. Otherwise, there will be no results.
Also, be careful not to overeat. Eat as much as you want, but let it be healthy food.
What Is a 5:2 Diet
There is no strict menu. You choose what to eat. Most importantly, on fast days, you consume a limited amount of calories.
There is no need to constantly starve and give up everything.
With this diet, there is less risk of developing psychological stress due to dietary restrictions.
Intermittent fasting has a positive effect on health. This results in decreased blood sugar and blood pressure and cholesterol normalization.
This diet also helps reduce the risk of Alzheimer’s, cancer, diabetes, and heart disease. Brain function and concentration also improve.
And, of course, you will also get rid of the extra kilos.
How To Follow The Diet 5:2 Diet
By planning your menu and meal times in advance, you will be more confident. When you prepare ahead of time, work, gatherings with friends, and other social activities will not surprise you unprepared.
Divide your food into 2-3 meals on fasting days. It is better to choose two days of fasting per week, which will alternate with days without fasting.
At least 12 hours should pass between the last meal in the evening and the first one the next day.
It is important not to exclude whole food groups from your menu. Your body needs minerals, proteins, carbohydrates, and fats. The dishes must be balanced.
For fasting days, the following products are suitable: low-fat meat and fish, egg whites, low-sugar fruits, cottage cheese, yogurt, salads, steamed and raw meats, cereals, vegetables, and fruits.
Don’t forget to drink plenty of water. This will help you avoid dehydration, tiredness, and headaches.
You can also have herbal tea. For the best results, you can start an exercise routine. The main thing is not to feel overwhelmed on fasting days.
If you practice the 5: 2 diet for several weeks, but don’t lose weight, try 3 days on an empty stomach (4: 3). Plus, you can review your menu on days without fasting.
If you lose enough extra weight, you can switch to a 6: 1 diet and eat fewer calories just once a week. After achieving the desired results, you can return to your usual diet.
If you find it difficult to eat only 500-600 calories on fasting days, you can increase them to 800. But in this case, a low carb diet is necessary during the normal 5 days.
Before following this diet, you should consult your doctor. It can have a detrimental effect on teenagers, people who have had eating disorders, and pregnant and lactating women.
People with diabetes and chronic diseases should also be careful.
Are you ready to try the 5: 2 diet? Or maybe you already have a lot of experience in this field and know other useful diets? Tell us in the comments.