A step-by-step guide to the 5:2 diet that will help you lose weight



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A step-by-step guide to the 5:2 diet that will help you lose weight

Known for its excellent results, the 5:2 diet gained huge popularity in recent months, with its name being derived from the ratio of the days between two food plans or cycles. Fasting is occasionally included in this diet, but in a defined rhythm and with an alternation between fasting days and normal eating days.

A restriction diet of 500-600 calories per day is followed for two days followed by five days of eating a normal amount of food. Despite its name, this is more of a special diet than a normal diet because there are no specific instructions regarding which foods to eat at what stage, only when to consume them.

Since this diet is extremely simple to follow, it has gained a great deal of public interest and gained a large number of followers within a short period of time. Essentially, it is one of the most simple diets. On five days of the week, you eat normal meals without giving much thought to how much food you consume.

Your calorie intake on the remaining two days of the week is severely reduced to 500 calories for women and 600 calories for men. In order to follow this schedule, you must select these days yourself, with the requirement that at least one day is not fasted in between these two days.

Overeating junk food for five days will not only not result in weight loss, but it will also cause you to gain weight. You do not have to restrict your calorie intake on normal days, as long as you follow the instructions for a healthy diet - consuming vegetables, quality protein, and carbohydrates, and drinking enough fluids.

It is not necessary to worry about the amount of food you consume with this selection of foods.

Intermittent fasting

There are several scientific studies that have studied the impact of intermittent fasting on health and weight loss.

Psychologists emphasize the advantage of this type of diet because continuous restrictive diets are very difficult to stick to, and diets with occasional fasting days are easier to tolerate. Likewise, a diet with intermittent fasting has a positive effect on reducing blood fats, inflammatory processes in the body, and losing extra pounds without the risk of unwanted side effects.

Studies show that different types of intermittent fasting have a positive effect on reducing insulin levels, and it is this hormone that is responsible for the development of type 2 diabetes and obesity. Research conducted in Great Britain and published in the International Journal of Obesity points out that this type of diet has similar effects on losing excess weight as restrictive diets.

The same research claims that an intermittent fasting diet is very effective in lowering insulin levels and improving insulin sensitivity. Most often, food on fasting days is divided into three meals, namely breakfast, lunch and dinner.

Individuals reduce this to just two meals, which are then slightly larger than a regular meal. Given that it is only 500 calories, it is clear that meals should be divided wisely. Experts advise that you try to focus on foods that are rich in fiber and protein.

They will keep you full for longer, and they do not contain many calories, so you can consume more of them. Some of the foods are fresh or cooked vegetables, yogurt with berries, boiled eggs, fish, a piece of white meat, preferably chicken or turkey, coffee or tea without sugar, and mineral water.