5:2 Diet/Fast Diet/Fasting Diet
So what exactly is It?
The intermittent fasting diet that is taking The UK, Europe and USA by storm at the moment otherwise known as the 5:2 diet is a diet in which you eat normally for 5 days out of 7 and for the other 2 you restrict your calorie intake to 500 calories for a woman or 600 calories for a man.
This diet is the new craze and can help you to shed those unwanted pounds. Not only does it help with this, but it is claimed that it will help you look younger and live longer too.
Where did it come from?
The fasting diet became popular throughout the whole of the UK after The BBC2 aired a Horizon Documentary named “Eat, fast and live longer”. Dr Michael J. Moseley was the guinea pig for this programme. He undertook the rules of the fasting diet and as a result of doing so, he saw vast improvements to his health such as his cholesterol was significantly lowered, lower blood sugar levels as well as shedding 20 pounds in only nine weeks.
How does 5:2 diet work?
For the 2 days of eating 500/600 which is the fasting days you must make sure that you don’t do these as consecutive days, you must make sure that you spread these 2 days throughout the week.
Typical meal allowance on fasting days due to a number of calorie consumption allowed would be similar to 2 eggs and a piece of fruit for breakfast and for either lunch or dinner would be steamed lean protein such as fish or chicken along with green foundation vegetables such as broccoli, cabbage and spinach alike. On the fasting diet throughout the 2 days of fast, there is no carb allowance whatsoever. On the other hand on your normal 5 days, you can eat what you like.
A lot of people may find the concept of 500/600 calories for 2 days hard. However, you can get a decent sized portion of food that will leave you feeling satisfied from this. Besides it’s only 2 days that this needs to be done, the other 5 days are your normal days. It’s only called a fasting diet as you almost fast for 2 days. It would be a lot harder if you were to only eat 500/600 calories for 7 days so think yourself lucky for it. Not only this but the 5:2 diet can easily be adapted to fit into your lifestyle.
What is good about this diet is the fact that you only need to get through your fasting day twice a week, the other 5 days a week are your normal days where you can still indulge and eat and drink whatever you like whereas a normal “club”, “money making” diet you need to sign up to them and you need to go to meetings along with weigh-ins and you need to stick to your strict regime food lists. The 5:2 diet hasn’t got any food lists, the sheer beauty of it all!
What about exercise?
As with any diet you should try and exercise a few times a week, not only will exercise help shift those pounds, it will also make you feel more energetic and give you that sense of achievement.
On a typical 5:2 diet non-fast day you can pretty much eat what you want. The sheer beauty of this diet is that very thing. Try not to pig out every nonfast day as if you over eat on these days then you won’t see any benefits. Stick to your daily calorie allowance on these days 2000/2500 for female/male. Set one day aside to treat yourself.
What does a typical meal plan for fast days look like on the 5:2?
Sunday – 2000/2500 Kcal
Monday – 2000/2500 Kcal
Dinner – chicken salad – 1 cup steamed chicken breast 230 cal – cup of lettuce 5 kcal – ¼ cup peppers 15 kcal – ½ cup spinach 4 kcal – ½ tomato 11 kcal – ½ cup cabbage 11 kcal
543 KCAL PER DAY – for females simply remove an item such as berries.
Thursday – 2000/2500 kcal
Friday – 2000/2500 kcal
Saturday 500/600 kcal
Beverages – Water,zero cal soda, black coffee, tea, low sodium broth
Breakfast – 2 x crispbread 54 kcal – 1 tomato 22 kcal – water – clementine 35kcal = 111 kcal
Snack – 1 cup berries – 64 kcal
Lunch – Low-fat hummus and small wholemeal pitta 100 kcal
Dinner – steamed fish with pak choi 124 kcal
Snack – low-fat Muller yoghurt 99 kcal
499 KCAL PER DAY
Sunday – 2000/2500 kcal
Try and stick to the same fast days each week so you have a routine to follow and don’t end up having your fast days back to back.