5:2 Diet Plan – A Perfect Weightloss Diet Plan For Many

5:2 diet plan

The 5:2 diet plan also referred to as the ‘fast diet’ or ‘intermittent fasting’ has come into the limelight with a promise to help weight loss seekers achieve the figure of their dreams within weeks. But before you decide to step onto the bandwagon of this new craze, take a close look at the tenets of the 5:2 diet plan.

Basic Principles Of The 5:2 Diet Plan

The key to this diet’s popularity is that this plan allows one to eat whatever they wish to eat for 5 days and then be on a fast for the remaining 2 days of the week. The dieters can continue to eat approximately 2000 calories per day, for five days and just need to bring down the calorie intake to 25 percent of their usual calories on the fasting days.

These fasting days are best followed on two non-consecutive weekdays so as to avoid fatigue and cravings. The overall calorie restriction results in a weight loss of up to 1-2 pounds on a weekly basis. Since there is no restriction on the type of foods eaten these days, it is considered to be an easy plan to follow and can be continued for a longer duration as an eating pattern.

5:2 Diet Plan Benefits

The perks of the 5:2 diet plan go beyond weight loss and may include improvements in blood cholesterol levels, better alertness, and a reduced risk of heart diseases and cancers. Staying hydrated and having a combination of complex carbohydrates and lean proteins on the fasting days is usually recommended. However, this plan is not suggested for children, pregnant women, and people with diabetes.

Risks Associated with This Diet Plan

The diet comes with certain risks too. Consuming a diet as low as 500 kcals per day for a long duration can lead to the following conditions:

  • Nutritional deficiencies
  • Fluctuating blood glucose levels
  • Dehydration
  • Sleep problems

If the foods consumed on ‘eating days’ are not chosen wisely and are loaded with fats or sugar, the effort of fasting every week might just result in hunger and stress. Yet another drawback of this plan is that it tells you how much to eat and not ‘what to eat’ thus emphasizing the quantity and not the quality of the calories consumed.

It all comes down to eating sensibly, including fruits and vegetables, and restricting the intake of processed foods, sweetened beverages, and stimulants. But isn’t it something that we already know? So do we still need these latest diet trends to dictate our eating choices?

What can I eat on 5 2 fasting day?

How to eat on fasting days A generous portion of vegetables. Natural yogurt with berries. Boiled or baked eggs. Grilled fish or lean meat. Cauliflower rice. Soups (for example miso, tomato, cauliflower, or vegetable) Low-calorie cup soups. Black coffee.

How much weight can you lose a week on 5 2?

WEEK ONE: Your target weight loss will be between 2-4lb Start the week on a fast day and if you have never fasted before, try to eat three small meals. Try and enjoy the hungry feeling on your fast days and relish food on the normal days.

How much weight can you lose on the 5:2 diet?

The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men, you could expect to lose slightly more. The NHS recommends a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable. 02-Apr-2020

What can I eat on a 500 calorie fasting day?

The Fast Diet encourages you to eat lean protein, vegetables, and fruit on fasting days, usually as two small meals plus a few snacks. A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner.

Is fasting 2 days a week healthy?

More recently, animal research has shown that fasting several days a week also prolongs life and prevents the development of diabetes, heart disease, and certain types of cancer.

Is the 5:2 diet now 800 calories?

Dr Michael Mosley’s latest diet encourages people to eat 800 calories per day, fast intermittently, and replace some meals with nutritious shakes, in a new iteration of his famous 5:2 diet.

How long does it take for 5:2 diet to work?

Some users have found that it takes a little while for the weight loss to kick start, but nevertheless, the 5:2 diet works: “Initially there were two weeks when nothing happened, but after four weeks I started to lose weight,” says Jackie, who began the 5:2 diet in January 2018.

How long does it take to see results on the 5:2 diet?

Loved by celebrities including Beyonce and Liv Tyler, the 5:2 diet allows followers to eat normally for five days and then fast on 500 calories for two days. And if you’re hoping to be beach body-ready as soon as possible, the simple eating plan promises results in just a matter of weeks – without damaging your health. 14-Jun-2013

Does the reset diet work?

May help you lose weight The Body Reset Diet is likely effective for weight loss — at least in the short term. Ultimately, weight loss occurs when you burn more calories than you take in. Since this plan is comprised of low-calorie smoothies, snacks, and meals, it will likely put your body in a calorie deficit.

Does the 5:2 diet work reviews?

The 5:2 diet – or intermittent fasting – is better described as an eating pattern rather than a ‘diet’, and there is actually a solid amount of scientific evidence supporting its benefits – including weight loss, mental clarity, and improved metabolism.

How soon will I see results from intermittent fasting?

10 weeks The same is with intermittent fasting. Experts suggest that a person needs to follow the basic rules for at least 10 weeks to witness some positive results. Following the diet properly for this period of time will help you shed 3 to 5 kilos of weight (depending on your BMR).

Can you eat anything while fasting?

By definition, fasting means refraining from eating food. However, you may be able to consume some foods and beverages while still preserving the benefits of fasting. Some experts say as long as you keep your carbohydrate intake below 50 grams per day during a fast, you can maintain ketosis ( 13 ).

What happens if you only eat 500 calories a day?

The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.

How do I eat 500 calories a day and feel full?

Here is a list of low-calorie foods that pack a lot of nutrients to help you feel satisfied: Clear soups, such as vegetable or miso. Nonfat or low-fat plain yogurt. Nonfat or low-fat cottage cheese. Cauliflower rice. Steamed or raw vegetables. Fish. Lean meats like chicken or turkey breast. Tofu.

How can I lose a lb a day?

Here are our top 10 tips for losing up to a pound per day: Increase fiber intake. Don’t drink your liquids. Switch to zero-calorie substitutes. Make swaps to your food. Add volume to meals. Eat home cooked food. Watch your portion sizes. Regularly exercise.

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