The 5:2 Diet is also known as the Fast Diet. When you do, you eat normally five days of the week and the other two days you strictly limit the number of calories you consume. This is also known as intermittent fasting, which can greatly aid weight loss because you never stop eating altogether- you reduce the amount you eat for short periods of time.
This diet is a better way of dieting because you eat all you want for most of the week, so when you fast for two days it should not be that difficult to succeed. The results will start to show and you will be more likely to stick with the diet longer than a diet where you limit your caloric intake each day.
On fasting days, consume a quarter of the recommended calories, which means women only have 500 calories and men 600 calories. On non-fasting days it is suggested that ladies consume 2,000 calories and men 2,400 calories. To precisely calculate how many calories you need, use BMI (body mass index), BMR (basal metabolic rate – how many calories you burn doing nothing), TDEE (total daily exercise expenditure – how many calories you burn while doing nothing). doing something) and activity level. There is a calculator available for the recommended caloric intake at thefastdiet.co.uk.
Micheal, one of the diet’s developers, says, “Some people find it very easy to adjust, others find it quite a challenge. Having a fasting buddy and joining a support group really helps. Pick your days – days when you are busy, but days that are less demanding. Ideally have regular fasting days. When starting out, it’s a good idea to plan in advance what and when you’re going to eat.”
On fast days, the best foods to eat are those that are high in protein and fiber as they will help keep you energized throughout the day. Common foods that are high in protein and fiber are fish, meat and vegetables. Foods to avoid are those that are rich in refined sugar and calories. This means potatoes, pasta and rice. Some good snacks for a fast day are almonds, apples (with the skin on) and carrots or celery sticks. Milk, coffee and tea are fine to drink on fast days if you want something apart from plain water.
Fasting is not recommended if you’re pregnant, under the age of 18, have an eating disorder, have recently had surgery or aren’t feeling well. Some of the side effects are headaches, hunger and constipation. To help with some of these symptoms, have a late night snack available to make it easier to fall asleep on an empty stomach and make sure to stay hydrated and drink lots of water.
When you experience hunger pangs during fasting days, try distracting yourself by going for a walk. Another trick to curb hunger is to wait so you will not be surprised by it. Also, choose days that you know will be busy as your fast days. This will keep you distracted and not continually thinking about how hungry you are.
