Intermittent fasting (IF) is the latest dietary trend followed by millions of people around the world. Fitness enthusiasts, people trying to lose weight, and people with prediabetes are fond of IF. In my opinion, the craze for this diet may be due to its non-traditional nature.
Instead of asking you what you should eat, this way of eating directs you to focus on when you should be eating your food. The 5:2 diet is a type of IF that involves eating moderately five days a week without thinking about calories and consuming no more than 500 to 600 calories on the remaining two days. This is a more lifestyle-oriented pattern of IF that is less restrictive and easier to follow. There has been a lot of research demonstrating the potential benefits of the 5:2 diet when it comes to weight loss and optimal metabolic health.
Despite this, not everyone can follow this diet, and those who adopt this diet should understand that it is important to eat nutritious, whole foods, even if not intermittent fasting.
Weight loss, metabolic syndrome and the 5:2 diet
A scientific 5:2 IF is effective in ensuring sustainable weight loss. in 2021 randomized control trial Conducted in London, 18 percent of participants lost weight on the 5:2 diet, compared to 15 percent on a traditional weight control diet. Furthermore, when asked to rate each intervention, participants in the 5:2 diet group were more likely to recommend the intervention to others or be willing to continue the diet.
The 5:2 diet is just as effective as traditional calorie restriction, which is defined by consuming 20 percent fewer calories than you burn per day, according to one study published In American Journal of Clinical Nutrition.
The 5:2 diet can provide women with more flexibility and options when it comes to weight loss or managing gestational diabetes, such as: recently reported by researchers from the University of South Australia.
University of Illinois at Chicago Study It was found that compared to the non-dieting control group, the dieters who followed the 4:3 protocol (similar to the 5:2 diet) lost an average of 5 kg without losing muscle mass. In addition, they lowered their triglyceride level by 20 percent, their leptin level by 40 percent, and their CRP level, a key inflammation indicator.
What to eat on the 5:2 diet?
You should plan your diet according to the day you consume 500 to 600 calories. Make sure you choose low-calorie foods that are filling. The best choices include cauliflower rice, plain yogurt or yogurt, green leafy vegetables, low-sugar fruits, legumes, lean meats, poultry, eggs and dairy-based proteins such as cottage cheese, soy-based proteins such as tofu. Low-starch vegetables such as cucumbers, mushrooms, gourds, pumpkin and green beans are great staples on fasting days. Include healthy fats such as nuts, seeds and fatty fish in your diet for a steady energy flow. You can include a variety of foods at once with soups and salads without going too hard cooking. Avoid refined carbohydrates, sugar and sugary drinks, which will spike your blood sugar levels and leave you hungry very quickly. Being hungry can affect your mood.
You can eat whenever you want. Some people like to eat several small meals throughout the day, while others like to eat one large meal.
What to drink on the 5:2 diet?
You don’t need to follow any specific guidelines for drinking during the five days. However, you should be careful about drinking non-sugar fluids on fasting days. Do not exceed 500 calories, drink plain water, cucumber or fruit water, coconut water, black coffee or green tea.
Incorporating this eating pattern into your lifestyle increases your chances of sticking with it.
5:2 Sample Meal Plan for Indians on Protocol Fasting Days
You can break your 500 calories into three meals throughout the day.
Breakfast: Put 4 almonds on top of 25 grams of Greek yogurt. Calories: 68.
Lunch: Broccoli-carrot or gourd-tomato soup with 0.5 tsp butter. Calories: 122
Dinner: Chicken (100 g) and rice (30 g cooked) makes up this Lemon and Chicken Stir Fry Rice that is super filling. Vegetarians and vegans can add beans, tofu or paneer. Calories: 310
total = 500 calories
Breakfast: One boiled egg, one banana, one cup of green tea. Calories – 178
Lunch: 1 bowl cauliflower rice (100 grams) with 150 grams fish or paneer curry. Calories – 210
Dinner: Vegetable soup with 1 tsp ghee/butter. Calories – 110
total = 498 calories
It is important to eat protein, fiber and healthy fats during your fasting days to ensure optimal nutrition.
In short – If done properly, the 5:2 eating pattern is convenient, flexible, and brings many health benefits. The diet also has drawbacks, such as eating more than 500 calories if you don’t calculate it properly, making you hungry if you consume too few calories or refined carb-based foods on fasting days. can.
It is important to consult a nutrition professional to plan your meals. Although timing is the key component to determining success in this diet, what you eat is also important. Remember, you can never outgrow poor nutrition.
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