It is proverbial the desire to appear thin, slender, to have an hourglass figure while depriving yourself of essential nutrients and sometimes, to the detriment of your health.
There are so many diets on the counter and you’ve tried quite a few: rigid if you have histamine intolerance or simple, safe, and long-lasting like 16/8 intermittent fasting.
All in the name of an elegant figure and at the service of the unique balance of inner energies like the Ayurvedic diet. What are the principles and effects of the 5: 2 diet? Will he steal the show? Focus on the article below.
The 5: 2 diet – what is its popularity?
If in the past, the practice of fasting was associated with religious rites or political demonstrations, nowadays, we follow a diet to lose weight or for the benefit of health. Eat what you want five days a week while drastically cutting calories in half, the part-time 5: 2 diet is a truly revolutionary phenomenon.
Credit for his popularity goes to doctor and journalist Michael Mosley, who featured the Diet of the Day in an episode of Horizon, broadcast by the BBC and titled “Eat Fast and Live Longer.”
The rise of the 5: 2 diet was triggered a little later, after the publication of The Fast Diet book in January 2013. Another version appeared a month later, that of former BBC journalist Kate Harrison. Although the recommendations in the two books barely vary, the general principles of the 5:2 diet remain the same.
The principles of the 5/2 diet
The diet’s simplicity and being able to eat just about anything you like five days a week is key to its popularity. It is recommended that dieters consume a “normal” number of calories five days a week, and then, for two non-consecutive days, eat only 25% of their usual total calories – 500 calories for women and 600 calories. for men. You can choose which two days of the week you prefer, as long as there is at least one non-fasting day between them.
A common way to plan the week is to fast on Mondays and Thursdays, with two or three small meals, and then eat normally for the rest of the week.
It is important to stress that eating “normally” does not mean that you can eat anything. If you eat too much junk food, you probably won’t lose weight, and you might even gain some.
You should eat the same amount of food as if you had not fasted at all. There are no restrictions on the types of food and it is suggested that women can expect to lose around 0.450g per week, while men lose about as much, even a little more.
The diet 5 2 expert opinions
According to nutritionists, the 5: 2 diet and its similarities are easier to follow than traditional calorie restriction and one of the advantages is that you should not exclude any food group from it. Fasting is a simple concept that seems to promote weight loss, although hunger pangs may be a limiting factor for some. Many see diet as less of a “diet” and more of a lifestyle that can help them maintain their weight over the long term. It is claimed that calorie restriction may be linked to:
- Improved brain function
- Reducing the risk of heart disease, stroke, and cancer
- Improving cholesterol levels and blood sugar control
- The possible effect on decreasing levels of the hormone Insulin-like Growth Factor -1 (IGF-1) and hence an anti-aging result.
A growing body of evidence is emerging regarding the benefits of this type of diet, although there is a clear need for longer-term human studies. As with all diets, pregnant and breastfeeding women, as well as diabetics undergoing treatment, should consult a physician before embarking on a restricted diet program. In addition, this type of diet can be dangerous for teens and children, who are at risk of lacking nutrients essential for growth and developing poor eating habits.
On fasting days, some report feeling low in energy, having low concentration, and experiencing headaches and dizziness. If this is the case, you should maintain your hydration with water and herbal teas. This is important because dehydration can cause headaches and fatigue. Include vegetables and protein on fasting days along with certain carbohydrates to help you manage and control your appetite.
If you choose to follow the diet, make sure your fast-free days are filled with nutritious options, including fruits, vegetables, whole grains, and lean proteins such as chicken, fish, turkey, and vegetables. dairy products. Some participants choose to make fasting easier by first starting to extend the time between their evening meal and the first meal the next day – the gap suggested by proponents of this approach is at least 12 hours. Avoid fasting on two consecutive days – instead of interrupting your week, for example by fasting on Monday and Thursday – this helps to avoid fatigue.
It’s important to know …
When you’re on a calorie-restricted diet, it’s important to make every calorie work – that means choosing foods that are high in nutrients. You are much better off going for lean protein like poultry and veg instead of calorie-counted ready meals.
If you are considering trying any form of diet, please consult your GP first to make sure it is safe for you to do so. You may have read that new evidence suggests a beneficial role of fasting diets in the control and management of type 2 diabetes, but to be sure, the specialist’s advice should be taken into account.
Find your portion sizes, recommended daily amounts, and nutritionally balanced breakfasts, lunches, dinners, and snacks. In addition to very low-calorie meals for fasting days, 5: 2 gives you a full weekly menu. This gives you a good idea of what you can eat on off days without compromising your weight loss.
How many calories can you eat?
The 5: 2 Weight Loss Resource Plan was created to allow you to include enough calories through snacks, drinks and treats – especially on non-fasting days. The number of calories you can eat will depend on how many calories you need to maintain your current weight – your maintenance calories.
As we mentioned above, the “Eat Fast: Live Longer” diet allows for 500 calories per day compared to the longer effect diets which provide about 1600. If your maintenance calories are higher than that, you can add more calories. drinks and snacks and/or increase meal portion sizes. It is recommended that you keep a food diary and watch your calories on non-fasting days.
Without rules about what and when to eat on fast days, some people are better off starting the day with breakfast, while others prefer to start eating as late as possible.
In general, there are two meal patterns that one can follow:
Three small meals: breakfast, lunch, and dinner
Two slightly larger meals: lunch and dinner
Try to focus wisely on nutritious foods that are high in fiber and protein that will keep you full without consuming too many calories.
For example, soups are a great option on fasting days. Studies have shown that they can make you feel fuller than the same ingredients in their original form or foods with the same calorie content.
Some examples of foods consistent with fasting days
- A generous portion of vegetables
- Plain yogurt with berries
- Boiled or baked eggs
- Grilled fish or lean meat
- Cauliflower rice
- Soups (e.g. miso soup, tomato, cauliflower, or vegetable soup)
- Low-calorie soups
- Black coffee
- Still or sparkling water
There is no precise and correct way to eat on fasting days. You have to experiment and figure out what works best for you.
Out of 1630 total calories, divide 8.3 servings of fruits and vegetables.
Breakfast: Cream cheese and raspberries on toast – 312 cal. Toast 2 slices of wholemeal bread and garnish with 30 g of cream cheese and 20 raspberries.
Lunch: Smoked salmon, avocado, and egg salad – 624 cal. Garnish 75 g of mixed leaf salad with 3 cherry tomatoes cut in half, ¼ red onion sliced, ½ avocado, 1 hard-boiled egg, and 3 slices of smoked salmon. Drizzle with a tablespoon of creamy dill dressing. You can sprinkle 25g of walnuts on the salad or save them for a snack later in the day.
Dinner: Chicken fajita and potato wedges – 693 cal. Bake 120 g of frozen potato wedges in the oven according to package directions. Meanwhile, make the chicken fajitas for two servings: one for dinner and one for taking out the next day to work.
Day two: 1,578 calories and 13.5 servings of fruits and vegetables
Breakfast: Tomato and Mushroom Omelet with Baked Beans – 367 cal.
Beat 2 medium eggs and 1 tablespoon of semi-skimmed milk with a pinch of pepper. Fry 4 sliced button mushrooms in 1 teaspoon of oil for about a minute, then pour in the eggs. When the eggs are just setting, add 3 cherry tomatoes cut in half, season, and put under the grill to finish cooking. Serve ½ can of baked beans.
Lunch: Leftover Chicken Fajita – 635 cal. You can eat them leftover chicken fajitas cold or reheated. Option to enjoy with 1 banana for dessert or keep for a snack later in the day.
Dinner: Quick Bolognese with Penne and Parmesan – 553 cal. Prepare the Quick Bolognese Sauce, the recipe for which is designed to make one regular serving for that day and two smaller portions for fasting days. When the bolognese is done, simply divide it into 4 – reserve a portion for the next day, freeze a portion for later and enjoy the rest with 75g of penne (dry weight) and a tablespoon of grated Parmesan cheese.
Depending on your daily maintenance calories, you may have to reserve calories for additional foods and drinks.
Day 3: 497 calories in 3.3 servings of fruits and vegetables
Breakfast: Wholemeal Peanut Butter Toast – 171 cal. Toast 1 slice of wholemeal bread and spread it with a tablespoon of peanut butter.
Lunch: Leftover Bolognese with Chickpeas – 192 cal. Add the chickpeas to the reserved bolognese sauce on the second day, reheat and serve.
Dinner: Chicken noodle soup – 130 cal. Dissolve 1 cube of chicken broth in 400 ml of boiling water. Slice ½ carrot and ½ celery stalk and brown briefly dry with 50 g of roasted chicken breast in a non-stick pan. Pour in the broth, add 10 g of egg noodles, bring to a boil and simmer for 20 minutes.
Day 4: 1615 calories in 11.4 servings of fruits and vegetables
Breakfast: Lettuce and Tomato Sandwich with Grilled Bacon – 329 cal. Grill 2 slices of lean bacon. Prepare a sandwich with 2 slices of wholemeal bread, bacon, 2 lettuce leaves, 1 sliced tomato, and a teaspoon of mayonnaise.
Lunch: Greek salad – 500 cal. Whip up the Greek salad and enjoy a banana for dessert or save for a snack later in the day.
Dinner: Sausage with onion and vegetable sauce, mashed potatoes – 786 cal. Boil 200 g of potatoes until tender, then mash them. Meanwhile, fry 3 pork sausages with 1 minced onion in 1 tbsp. of oil. Prepare 2 tablespoons of gravy granules according to package directions and add them to the pot, stirring to thicken. Serve with mashed potatoes and 1 bag of mixed steamed vegetables of your choice.
Day 5 – 1611 calories and 6.7 servings of fruits and vegetables
Breakfast: Toasted bagel bread with soft cheese – 404 cal. Slice 1 whole bagel in half and toast. Spread 30 g of cream cheese. Enjoy with an apple or keep for a snack later in the day.
Lunch: Jacket potato with cheese and beans – 535 cal. Garnish a baked potato (200 g) with ½ can of beans and 30 g of cheese. Serve with a simple side salad consisting of 80g mixed salad leaves and a quarter of a chopped cucumber, drizzled with a teaspoon of balsamic vinaigrette.
Dinner: Chicken Jalfrezi and Poppy Rice and Mango Chutney – 687 cal. Prepare the Jalfrezi chicken and rice. The recipe makes 2 servings – enjoy one for dinner and put the other in the fridge for a quick lunch to take to work the next day. Serve the evening curry with 2 papadums and 2 teaspoons of mango chutney.
Day 6 – fasting day: 503 calories and 3.3 servings of fruits and vegetables
Breakfast: Fresh blueberry porridge- 180 cal. Complete the porridge with 30 g of oats, 75 ml of semi-skimmed milk, and 100 ml of water. Serve garnished with 50 fresh blueberries.
Lunch: Fresh Vegetable Soup – 118 cal. Heat a 300g serving of fresh vegetable soup.
Dinner: Baked Cod and Broccoli – 205 cal. Preheat the oven to 180 ° C. Chop 80 g of broccoli into florets and add to an ovenproof dish with 140 g of cod fillet. Crush ½ garlic over the cod, then sprinkles it with a teaspoon of oil and season with salt and pepper. Bake for 10 minutes, then place under the broiler for 2-3 minutes (optional). Serve with a drizzle of fresh lime juice.
Day 7 – 1,607 calories in 8.2 servings of fruits and vegetables
Breakfast: Omelette with tomatoes and spinach – 430 cal. Beat 2 medium eggs and 1 tablespoon of milk with a pinch of pepper. Heat the oil in a pan and pour in the egg mixture. Once the eggs are almost set, add 3 cherry tomatoes cut in half and 60g baby spinach and cook until the spinach is just wilted. Serve with ½ can of baked beans.
Lunch: Leftover Jalfrezi Chicken and Rice – 621 cal. Reheat and simply eat the leftover Jalfrezi chicken and rice from Day 5.
Dinner: Lemon breaded sole with crisps and peas – 570 cal. Cook 1 fillet of breaded lemon sole and 150 g of frozen chips in the oven and serve with 80 g of peas.