If you’ve ever thought about losing weight on a diet, do all the facts first. See 5:Diet…
Eat what you want five days a week, cut two calories. A part-time diet approach that focuses more on how you eat than what you eat has made waves and rocks in a big way.
The practice of fasting has been around for years, with tests conducted to uncover potential effects until the 1940s, but the dawn of 2013 inaugurated a new twist to the practice that is more commonly associated with religious rituals or even. with political protests. Intermittent fasting is associated with a host of health benefits, from weight loss to blood sugar balance, reduced inflammation, and improved brain function.
Despite these various benefits, the phenomenon of fasting for weight loss was especially compared in 2012, when the BBC event Horizon called “eat fast and live longer”. Doctor and journalist Michael Mosley presented the “really revolutionary” diet of the day; which is why he published the book The Fast Diet in January 2013. A month after Mosley’s book was published, former BBC journalist Kate Harrison released a version of it titled The 5:2 Diet Book. The recommendations in both books vary slightly, although the general principles of the diet remain the same.
In the diet
The simplicity of the diet and the fact that you eat pretty much whatever you want five days a week are key to its popularity. Dieters are advised to consume a “normal” number of calories five days a week and then, on two non-consecutive days, only 25% of their usual total calories: 500 calories for women and 600 for men.
There are no restrictions on the types of foods you can eat, although a balanced diet is emphasized and it is suggested that women can lose about 1 pound per week on the diet, while men lose about the same, if not a little more. .
What do nutritionists think?
5:2 Intermittent fasting diets and the like are said to be easier to follow than traditional calorie restriction, and the advantage is that you don’t need restricted foods. Fasting is a simple concept that seems to promote weight loss, although hunger can be experienced as a limiting factor for some. Many consider the diet less as a “diet” and more as a lifestyle that helps them maintain long-term weight loss. All the guys around the 5:2 diet and similar intermittent fasting diets claim that caloric restriction can be attributed to them;
- Improve brain function.
- Reduce the risk of heart disease, stroke and cancer.
- It helps control cholesterol and blood sugar levels, and is anti-aging due to its effect on reducing levels of the hormone Insulin-like growth factor-1 (IGF-1).
What is the 5:2 diet? Experts feel this. Photo: Vozpopuli
More evidence is coming to light about the benefits of this diet, although longer studies in humans are clearly needed.
As with all diets, pregnant and lactating women, as well as diabetics taking medication, should consult a physician before embarking on any dietary regimen. Additionally, this type of diet may be unsafe for adolescents and children, who will be lacking in important nutrients necessary for growth and will be at risk of developing eating disorders.
During fasting days, some report feeling low in energy, having poor appetite, and experiencing pain and dizziness. Maintaining hydration with water and herbal teas is important because dehydration can cause pain and fatigue. Include vegetables and protein on fasting days with some carbohydrates to help control your appetite.
If you want to follow a diet, make sure your non-fasting days are packed with healthy foods, including fruits, vegetables, whole grains, and lean proteins like chicken, fish, turkey, and dairy.
Some want to make fasting easier from the beginning, so that the time between dinner and the first meal is produced; A gap of at least 12 hours is suggested by the proponents of this approach. Fasting must be avoided for two consecutive days; but solve your week, for example by fasting on Monday and Thursday; this helps me not to faint.
When you’re on a low-calorie diet, it’s important to get every calorie you need, and that means choosing nutrient-dense foods. It is much better to opt for lean proteins such as chicken and vegetables instead of high calorie prepared foods. This option may seem the easiest, but it is not quite satisfactory.
Please note that if you try any diet, consult your GP first to be safe.
You may read that emerging evidence suggests a beneficial role of fasting diets in the management and management of type 2 diabetes, however, you should see your GP if you have diabetes or any other long-term health conditions.