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There are no requirements about which foods to eat, but rather when you should eat them. Many people find this way of eating to be easier to stick to than a traditional calorie- restricted diet (1).
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This article explains everything you need to know about the 5: 2 diet. How to Do the 5: 2 Diet. The 5: 2 diet is actually very simple to explain.
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For five days a week, you eat normally and don. This is about 5. 00 calories per day for women, and 6. You can choose whichever two days of the week you prefer, as long as there is at least 1 non- fasting day in between. A common way of planning the week is to fast on Mondays and Thursdays, with 2 or 3 small meals, then eating normally for the rest of the week. It’s important to emphasize that eating “normally” does not mean you can eat literally anything.
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If you binge on junk food, then you probably won’t lose any weight, and may even gain weight. You should eat the same amount of food as if you hadn’t been fasting at all. Bottom Line: The 5: 2 diet involves eating normally for five days a week, then restricting your calorie intake to 5. However, there are plenty of studies on intermittent fasting as a whole, which show impressive health benefits (2, 3).
One important benefit is that intermittent fasting seems to be easier to follow than continuous calorie restriction, at least for some people (4, 5). Many studies have shown that different types of intermittent fasting may significantly reduce insulin levels (2, 6, 7). One study showed that the 5: 2 diet caused weight loss similar to regular calorie restriction.
Additionally, the diet was very effective at reducing insulin levels and improving insulin sensitivity (8). Several studies have looked into the health effects of modified alternate day fasting, which is very similar to the 5: 2 diet (ultimately, it’s a 4: 3 diet) (9). The 4: 3 diet may help reduce insulin resistance, asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes and more (1. One randomized controlled trial in both normal weight and overweight individuals showed major improvements in the group doing 4: 3 fasting, compared to the control group that ate normally (1.
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After 1. 2 weeks, the fasting group had: Reduced body weight by more than 5 kg. Reduced fat mass by 3. Reduced blood levels of triglycerides by 2. Increased LDL particle size (which is a good thing). Reduced levels of CRP, an important marker of inflammation in the body. Decreased levels of leptin by up to 4. Bottom Line: The 5: 2 diet may have several impressive health benefits.
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These include weight loss, reduced insulin resistance and decreased inflammation. Blood lipids may also be improved.
The 5: 2 Diet for Weight Loss. If you need to lose weight, the 5: 2 diet can be very effective when done right. This is mainly because the 5: 2 eating pattern helps you consume fewer calories.
Therefore, it is very important not to compensate for the fasting days by eating much more on the non- fasting days. Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched (1. That being said, fasting protocols similar to the 5: 2 diet have shown a lot of promise in studies on weight loss: A recent review found that modified alternate day fasting caused weight loss of 3. It may help reduce belly fat, as well as help maintain muscle mass during weight loss. How to Eat on Fasting Days.
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How the diet works and how much you should eat. Calculate your BMI, BMR and TDEE (the amount of calories you burn per day) on The Fast Diet official site. Mimi Spencer recalls a year of stunning success for the Fast Diet
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Site written by Kate Harrison author of The 5:2 Diet Book but also suitable for followers of the Fast Diet by Dr Michael Mosley of BBC Horizon. 5-2 Diet, how to make it work for you, tips, hints and recipes. The 5-2 Diet is Intermittent Fasting, following a 2 day fast, 5 day eat programme. The 5/2 diet Intermittent fasting my review. In an odd sort of way, watching the latest BBC Horizons documentary on the power of intermittent fasting titled.
There is no rule as to what or when you must eat on the fasting days. Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible. Generally, there are two meal patterns that people use: Three small meals: Usually breakfast, lunch and dinner. Two slightly bigger meals: Only lunch and dinner. Since calorie intake is limited . Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content (1.
Here are a few examples of foods that may be suitable for fast days: A generous portion of vegetables. Natural yogurt with berries. Boiled or baked eggs. Grilled fish or lean meat. Cauliflower rice. Soups (for example miso, tomato, cauliflower or vegetable). Low- calorie cup soups.
Black coffee. Tea. Still or sparkling water. There is no specific, correct way to eat on fasting days.
You have to experiment and figure out what works best for you. Delicious Low- Calorie Meals.
There are plenty of websites with delicious meal plans and recipes for the 5: 2 diet. Check out this site for plenty of low- calorie meal ideas. This site offers ideas for 1. Here are 2. 7 meal plans for 5. You can find all kinds of information and recipes on the chat forum of the official Fast Diet website.
There are also several books and cookbooks available for the 5: 2 diet, including the original best- selling The Fast Diet book. Bottom Line: There are many meal plans and recipes available on the internet for 5. Sticking to nutritious, high- fiber and high- protein foods is a good idea. What to Do If You Feel Unwell or Uncontrollably Hungry. During the first few fast days, you can expect to have episodes of overwhelming hunger.
It is also normal to feel a little weaker or slower than usual. However, you’ll be surprised about how quickly the hunger fades, especially if you try to keep busy with work or other errands.
Additionally, most people find that the fast days become easier after the first few fasts. If you are not used to fasting, it may be a good idea to keep a small snack handy during your first few fasts, just in case you feel faint or ill. But if you repeatedly find yourself feeling ill or faint during fast days, then have something to eat and talk with your doctor about whether you should continue. Intermittent fasting is not for everyone, and some people are unable to tolerate it.
Bottom Line: It is normal to be hungry or feel a little weaker during the first few fasts. If you repeatedly feel faint or ill, then you should probably stop the diet.
Who Should Avoid the 5: 2 Diet, or Intermittent Fasting Overall? Although intermittent fasting is very safe for healthy, well- nourished people, it does not suit everyone. Some people should avoid dietary restrictions and fasting completely.
These include: Individuals with a history of eating disorders. Individuals sensitive to drops in blood sugar levels. Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes. People who are malnourished, underweight or have known nutrient deficiencies. Women who are trying to conceive or have issues with fertility. Furthermore, intermittent fasting may not be as beneficial for some women as it is for men (2.
Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, things went back to normal when they returned to a regular diet. Women should therefore be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur. Take Home Message. The 5: 2 diet is an easy, effective way to lose weight and improve metabolic health.
Many people find it much easier to stick to than conventional calorie restriction. If you’re looking to lose weight or improve your health, the 5: 2 diet is definitely something to consider.
Intermittent Fasting Diet Plan Program. We know how hard it can be to stick to a diet and lose the weight you want. Sometimes you need a little help to keep you motivated and on the right track. With all the advertising out there these days, it.
News analysis: Does the 5: 2 fast diet work? The 5: 2 diet is relatively straightforward – you eat normally five days a week, and fast on the other two days. Champions of the 5: 2 diet claim that other than helping people lose weight, 5: 2 diet can bring other significant health benefits, including: increased lifespan improved cognitive function and protection against conditions such as dementia and Alzheimer’s disease protection from disease However the body of evidence about 5: 2 diet and intermittent fasting is limited when compared to other types of weight loss techniques. What we don’t know about intermittent fasting. Despite its increasing popularity, there is a great deal of uncertainty about IF with significant gaps in the evidence. For example, it is unclear: what pattern of IF is the most effective in improving health outcomes – 5: 2, alternative day fasting, or something else entirely different what is the optimal calorie consumption during the fasting days – the 5: 2 diet recommends 5. IF in the long- term – would most people be willing to stick with the plan for the rest of their lives?
Are there any side effects from intermittent fasting? Little is known about possible side effects as no systematic attempt has been made to study this issue. Anecdotal reports of effects include: difficulties sleeping bad breath (a known problem with low carbohydrate diets) irritability anxiety dehydration daytime sleepiness However, more research would be needed to confirm these side effects and their severity. If you are fasting, you may want to think about how fasting will impact on your life during your fasting days. You are likely to be very hungry and have less energy and this could affect your ability to function (such as at work), in particular it may affect your ability to exercise which is an important part of maintaining a healthy weight. Also, IF may not be suitable for pregnant women and people with specific health conditions, such as diabetes, or a history of eating disorders.
Because it is a fairly radical approach to weight loss, if you are considering trying IF for yourself, it is wise to speak to your GP first to see if it is safe to do so. Evidence about the 5: 2 diet. Despite its popularity evidence directly assessing the 5: 2 model of intermittent fasting is limited. But since this article was originally written in January 2. Dr Michelle Harvie, which did look at the 5: 2 model. In one study carried out in 2.
They also experienced reductions in a number of biological indicators (biomarkers) that suggest a reduction in the risk of developing chronic diseases such as type 2 diabetes. A further study in 2. The increasing popularity of the 5: 2 diet should lead to further research of this kind. Evidence about other forms of IFThere is some degree of evidence about the potential benefits of other forms of IF – albeit with some limitations. It should be stressed that our assessment of the evidence was confined to entering a number of keywords into Google Scholar and then looking at a small number of studies which we felt would be useful to explore further.
We did not carry out a systematic review (though arguably, it would be useful for researchers to do so). So the information provided below should be taken in the spirit of us trying to provide an introduction to some of the evidence and science of IF – not an exhaustive . Is there any evidence that intermittent fasting aids weight loss?
One of the most recent pieces of research on intermittent fasting is a 2. PDF, 2. 91kb) that recruited 3.
After an initial two- week period they were then given a combination diet of low- calorie liquid meals for six days of a week (similar to Slim Fast diet products) and then asked to fast for one day a week (comsuming no more than 1. After eight weeks, on average, the women lost around 4kg (8. However, there are a number of limitations to consider when looking at this as evidence that it might be a generally beneficial thing to do for most ordinary people, including that: These women may have had increased motivation to stick with the diet because they knew their weight would be monitored (this is a psychological effect that slimming clubs make use of). The women had been told that they were at risk of heart disease.
It is uncertain how well most of us would cope with such an extreme diet. The follow- up period was short – just two months. It is not clear whether this diet would be sustainable in the long term or whether it could cause any side effects. A much larger sample – including men – is required to see if intermittent fasting would be effective in most overweight or obese people. Is there any evidence intermittent fasting increases lifespan?
There is quite a wide range of work on the effects of IF on combating the effects of ageing, but almost all of these studies involved either rats, mice or monkeys. One big problem with studies in animals – particularly rodents – is that they are only expected to live for a few years. While this makes them ideal subjects for longevity studies, carrying out similar, more useful experiments in humans, requires decades- long research to gain credible results. In an unsystematic look at the evidence, we find only one study involving humans: a 2. PDF, 6. 5kb) of an experiment actually carried out in 1. Spain. In this 1. The first group (the control group) ate a normal diet.
The second group (the IF group) ate a normal diet one day and then a restricted diet (estimated to be around 9. After three years there were 1. IF group. This study is again limited by the small sample size meaning that the differences in death are more likely to be the results of a statistical fluke. Also, many experts would feel uneasy about issuing dietary guidelines based on a study over half a century old with unclear methods. It is unlikely that this experiment could be repeated today – denying food to elderly people in residential care is unlikely to be looked at kindly by an ethics committee. Is there any evidence intermittent fasting prevents cognitive decline? It seems that all of the studies on the supposed protective effects of IF against conditions that can cause a decline in cognitive function (such as dementia or Alzheimer’s disease) involve animals.
For example, a 2. PDF, 8. 43kb) involved mice that had been genetically engineered to develop changes in brain tissue similar to those seen in people with Alzheimer’s disease. Mice on an IF diet appeared to experience a slower rate of cognitive decline than mice on a normal diet (cognitive function was assessed using a water maze test). While the results of these animals tests are certainly intriguing, animal studies have inherent limitations.
We can never be sure that the results will be applicable in humans. Is there any evidence that intermittent fasting prevent diseases? Much of the published research into the potential preventative effects of IF involve measuring biological markers associated with chronic disease, such as insulin- like growth factor- I (IGF- I) – known to be associated with cancer.
Using these kinds of biological surrogates is a legitimate way to carry out research, but they do not guarantee successful real- world outcomes. For example, some medications that were found to lower blood pressure readings taken in laboratory conditions failed to prevent strokes once they had been introduced for use in the healthcare of patients in the world. A 2. 00. 7 clinical review (PDF, 1. IF in humans in terms of real- world health outcomes concluded that IF (specifically, alternative day fasting) may have a protective effect against heart disease, type 2 diabetes and cancer. However, it concluded .
Not everyone can safely fast. Other methods of weight loss include: Find recommended, simple, low cost ways to lose weight in the Live Well: lose weight pages. Edited by. NHS Choices. Follow Behind the Headlines on Twitter.