What is 5:2 diet?
This is a strategy for long-term weight loss goals to practice fasting.
Intermittent fasting is not new to us. Medical professionals have recently developed a 5:2 diet to encourage consistent weight loss and fat burning.
Between the religious and the traditional, they practice fasting for a few days or even a month.
To improve mental health and reduce the risk of illness, a 5:2 diet plan can help you continue Intermittent fasting.
Certain foods may or may not be included. The ultimate goal is to lose weight by eating fewer calories than you normally would.
Be careful with regular exercise, do not do extreme physical activity on an empty stomach, moderate exercise is enough on those days but remember that exercise is always a fundamental part of any diet to control weight.
5:2 diet for everyone?
No, you shouldn’t make such major changes to your diet for those who are more inclined to lose weight or have other health problems.
as a –
1. Pregnant women or nursing mothers,
2. Children and adolescents
3. Type 2 diabetics
4. You have a history of eating disorders or food-related psychological problems.
But it is a bad idea to start treatment without these people.
If you have any concerns, consult a specialist before considering a continuous or 5:2 rapid approach.
I suggest that you monitor your weight regularly and keep track of your diet that affects your diet.
What is the problem of being overweight and what can be improved after a 5:2 meal or an-intermittent fasting?
Being overweight can increase our risk for various diseases,
Coronary heart disease
High blood pressure
Type 2 diabetes
Cancer of the breast or colon
5:2 and other fasting or persistent fasting foods can:
1. Save money
2. Helps you lose a little weight
3. Make it easy to maintain a healthy weight
1. Reduce your chances of getting life-threatening diseases.
2. Change your attitude towards food and hunger.
3. They help you stay mentally fit for longer
4. Boost your mood and energy levels, often surprisingly.
Example of 5:2 Diet:
2000 x 7 days = 14,000 (Total calories needed to maintain current weight)
You need to lower your weekly dose to lose weight
by 3,000 calories
consume maximum 11000 in one week
5 x Feast Days (approx. 2000 calories) = 10,000 calories
2 x Fast Days (500 calories = 25% of DCR) = 1000 calories
Weekly total: 11,000
Here’s how to make one for your calorie restricted diet.
How does the 5:2 diet work?
Basically the 5:2 diet controls eating for 2 days a week, but eat as often as you like for the next 5 days.
Frequent fasting is not recommended because it can be very severe or severe.
Adaptation to this rule. You can choose 2 consecutive days a week.
Basic rules Men can burn 600 calories and women 500 calories
You can try not to eat and choose fasting days on the days you eat and you can eat your assigned foods at any time during the holidays, but be careful not to exceed your calorie limit.
There are many benefits to a 5:2 diet:
1. Adjust your attitude towards food,
2. Calm down.
If you have significant health problems, such as diabetes or pregnancy, you should not follow the 5:2 diet.
Consult your doctor if you have any questions about starting this program.
5:2 Dietary Benefits
Most people want to lose weight with a 5:2 diet but there are many benefits below:
1. Improve your body shape
2. Improves mental and psychological health;
3. Improves mental clarity
4. Improves focus and concentration
5. It stimulates the growth of new neurons in the brain
6. Increase memory retention and learning
7. Low levels of a specific hormone in the body – insulin (IGF-1)
8. Have good results in controlling your blood sugar
9. Reducing the risk of diabetes
10. Reduce LDL cholesterol and blood pressure
According to a summary published by the University of California
That same conclusion concludes that a broken fast can also be reduced Risk of cancer and cardiovascular disease.
Some researchers have reported that this is a ‘happy meal’ because parishioners are more open, positive, and happy!
This should make it easy to turn your nose upside down on that bowl of chips!
5:2 How can a diet work for you?
First, you need to be positive.
If the weight does not change as you expected or if there is no change in the first few weeks, do not despair, this is normal, and remember any diets that require rapid weight loss in the first week or two, may not last long.
Please evaluate yourself and keep a record from the beginning.
They face hydration in any diet. This day you will be your best friend in the water because the body needs fluids to complete the chemical reaction of fat
Not just water but black tea, green tea, herbal tea, calorie free
Drinks are accepted as food.
• Planning will really help you stick to your plan.
• Get a good night’s sleep before fasting. Get as much sleep as you can. Studies show that overeating makes ‘junk’ food and snacks more attractive.
• If you have obligations or breaks, do not hit yourself and miss the fasting days, there is always the next day or next week to continue your plan.
• Self-confidence When you successfully complete a week or two of your plan, you will adjust your intake well and be proud of yourself for going through those first quick days. keep going
How to make your fasting days more enjoyable?
One good way to make your fasting days more enjoyable is to look for ways to add flavor without adding too many calories. Spices, fresh herbs and low-calorie spices add flavor and make you more enjoyable.
Take your choice from:
Chili – One study suggests that they can help burn fat and boost metabolism
Sliced hot sauces are also delicious, but require more care. Flakes are great for cutting soups, stews and baked beans.
Hot Chile is another easy way to live.
It contains more calories than mattresses but you need very little.
Fresh herbs are a great addition to salads and are excellent: versatile chicken and basil.
Try chimpanzees with cracked eggs or other herbs in an omelette, add basil crushed tomatoes to soups or stews.
Rocket or young spinach leaves work well as a salad crop and are added to soups and stews to add body and flavor.
Garlic – Low in calories and goes a long way.
If you fry it with other vegetables, it is very unlikely – break it into chunks but leave them in their pink skins until they are fried, and then cut them clean.
If you are brave, you can even spread it on a piece of bread, which is not as thick as butter.
Horseradish- Although I love the small amount of water, I love the terrifying SatyTangan (the green horse you find in pre-packaged sushi trays or tubes).
Although it is great to keep your mind from fasting!
Miso – This Japanese yeast dough comes in pots or tubes and adds a meaty (albeit vegetable) flavor to all dishes, as well as a very low-calorie soup mixed with boiling water. You can also buy ready-made bags like soup – more convenient to take to work.
Mustard – Warm and tasty like horseradish and works with cheese, ham and
Other cold meats.
Pickles/Chutneys – I am addicted to everything sweet and sour, including mud and chocolates. Note the sugar content, but in small, calorie-dense, flavored flavors – spread it evenly over a small loaf of bread, add a slice of low-calorie cheese and toast for a quick day.
Salsa – either buy fresh, in pots (still tasty) or make your own – is a better bet than a tomato ketchup as an accompaniment to fish, lean meat or a vegan burger.
Soysauce- salty, but certainly include zinc as a Worcestershire infusion.
Vinegar – Vinegar or wine vinegar can work well as a balsam oil, although it is a little more caloric because it is sweeter later, so measure and count in your calorie intake – about 16 calves per tablespoon. I also like baked tomatoes with a few drops of balsam and serve fresh herbs such as basil or thyme.
What NOT to eat on your Fast Day
You can eat as much as you like to your calorie limit. But most people are under fasting on fasting days.
Fruit and fruit juice
Due to natural sugars, some fruits can upset your blood sugar balance.
The most important difference is the fresh berries –
2. Blueberries and raspberries do not give you the same intense sugar, but they do taste good.
3. Frozen berries can work well when not fresh
4. Blueberries and raspberries are especially good.
These are high in calories and do not fill you up – on an empty stomach they can also reduce your energy levels.
The first few weeks are hard.
Here are some tips to help you succeed.
They are truly priceless.
1. Buddy with your family member 5: 2. You will receive support and motivation. Whether they follow the plan with you or not, they will help you stay on track.
2. Walk the dog, keep busy during fasting days, exercise lightly, drink tea, clean the house to keep yourself tight during fasting days
3. If you think you are hungry – don’t worry, it won’t last, post it, after 20 minutes the hunger pang will go away.
4. Eat slowly! When eating out, try to color as much as possible to increase your appetite, use a variety of food textures, herbs and spices, etc. and make sure you enjoy each mouth.
5. Do not go crazy on non-fasting days, believing that you will not be hungry on fasting days – it does not work that way, because the body only stores fat and other bad things and you still feel hungry. Anyway!
5. Always read and follow any packet instructions and calorie content information and stick to a diet that you can follow.
Here a list of basic foods all 50 calories or under
Fruits Calorie Count
10 grapes 35 Calorie
1 kiwi fruit 47 Calorie
¼ cantaloupe melon 48 Calorie
1 slice of fresh pineapple 45 Calorie
1 small tangerine or Satsuma 37 Calorie
50 blueberries 39 Calorie
1 small peach or nectarine 38 Calorie
1 small green apple 50 Calorie
½ grapefruit 39 Calorie
10 cherries 50 Calorie
6 medium sized strawberries 49 Calorie
Raspberries (120g/4 oz) 30 Calorie
½ small banana 50 Calorie
16 cherry tomatoes 49 Calorie
2 medium tomatoes 30 Calorie
7cm/3 inches cucumber 4 Calorie
60g/2 oz lettuce 10 Calorie
75g/3 oz onions 28 Calorie
90g/3.5 oz white cabbage 12 Calorie
85g/3.2 oz broccoli 20 Calorie
80g/3.1 oz mushrooms 10 Calorie
7 carrot sticks 38 Calorie
10 asparagus spears 50 Calorie
50g/1.5 oz canned sweetcorn 50 Calorie
20 sugarsnap peas 22 Calorie
Peppers – red (80g/3.1 oz) 25 Calorie
Peppers – green (80g/3.1 oz) 12 Calorie
90g/3.5 oz spinach 23 Calorie
Some Little ‘Guilty Pleasures’
1 cup of air-popped butter free popcorn 31 Calorie
10 pitted green olives 42 Calorie
1 oz smoked salmon one one wheat cracker 40 Calorie
1 Light Mini Babybel Cheese or Gouda portion 46 Calorie
1 Jaffa Cake 46 Calorie
1 oatcake with 2 teaspoons low fat cream cheese 50 Calorie
1 slice if Kraft Singles Light 38 Calorie
1 slice of lean ham 48 Calorie
2 crab sticks 44 Calorie
1 small scoop of light vanilla ice cream 50 Calorie
1 teaspoon of peanut butter on a celery stick 42 Calorie
½ cup of mango cubes 45 Calorie
2 melba toasts spread with 1 level teaspoon of low fat jam 34 Calorie
1 pot (175g/6 oz) ready to eat sugar-free raspberry jelly 40 Calorie
1 small pot (50g/2 oz) fruit fromagefrais 49 Calorie
1 Quorn sausage 45 Calorie
½ small tin of Heinz Baked Beans 38 Calorie
½ slice of brown bread 32 Calorie
8 dry roasted peanuts 43 Calorie
2 marshmallows 46 Calorie
1 square of dark chocolate 27 Calorie
5 salt and vinegar Pringles or 8 low fat potato chips 50 Calorie