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5:2 Diet: Healthy & Filling 5:2 Fast Diet Methods to Lose Weight and Enhance you

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5:2 Diet

Healthy & Filling 5:2 Fast Diet Methods to Lose Weight and Enhance your Health

Table of Contents

Introduction

Chapter 1 – What is the 5:2 Diet?

Chapter 2 – The Basics

Chapter 3 – What to Eat on the 5:2 Diet

Chapter 4 – The 5:2 Diet and Diabetes

Chapter 5 – The 5:2 Diet and Your Heart

Chapter 6 – The Benefits of Fasting

Chapter 7 – Meal Plans

Conclusion

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© Copyright 2015 by Ronnie Roberson – All rights reserved.

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Introduction

It’s been over a year since the 5:2 Diet has become one of the most popular diets available today. The nonconventional plan has deviated somewhat from the traditional diet fare where you spend your days counting calories, measuring portions, and analyzing the ingredients for everything you eat. Instead, this new diet concentrates more on the when you eat as opposed to what you eat.

The concept of fasting for a period of time is not a new one – the tradition of fasting in a religious sense has ben around for thousands of years. Many historical figures throughout the passage of time have indulged in some form of fasting at one point or another. Historical medical figure Hippocrates often fasted, Plato, and even Mark Twain were also able to glean some value in the idea of occasionally starving the body as a way of enhancing their life experience in some way.

Some believe that occasional fasting can extend your lifespan and others claim that it can improve your health to such a degree that in some cases you may no longer need medication. And still others say it’s a great way to lose weight.

The question that presents itself however, is how much truth is there to all of these claims and how does the 5:2 Diet differ from the other fasting plans that so many of us have tried. To get the answer to these questions, it is extremely important for us to look much more closely at the 5:2 Diet, what’s involved, and learn exactly why there is so much hype behind it.

Chapter 1 – What is the 5:2 Diet?

It goes without question that whenever you’re about to embark on a new diet or exercise program that will have a measurable impact on your health, it is important for you to get all the facts first. The fact that out of the many diet programs that may prove effective, it does not necessarily mean that they are good for you.

At first glance, a diet that allows you to eat pretty much what you want may not seem much like a diet at all. But since the 5:2 Diet first appeared in the early part of 2013, its promise of exactly that has paved a way to great popularity.

Sometimes referred to as a form of intermittent fasting, the basic idea of the 5:2 Diet is extremely simple; for 5 consecutive days you can eat whatever you choose as long as you stay within a normal calorie range, which could be between 2,000 (for women) – 2,500 (for men) calories. However, for 2 days of the week, your caloric intake should be dropped to only 25% of that, restricting your calories during the fasting period to about 500 per day for women and only about 600 for men.

During the 5 day phase of the diet, there are no specific restrictions on the kinds of foods you eat but it is strongly recommended that you try to eat those that offer you some type of nutritional value. While you are free to eat cookies and ice cream for the duration of the 5 days, these will not provide you with much energy, mental alertness, or health benefits to sustain you throughout the week. When you begin your 2-day fasting phase, your body will be more than likely suffer from the depletion as a result. However, if you choose to stock up on all the necessary nutrients – fruits, vegetables, proteins, and healthy carbs can give you an added boost that could literally carry you through the 2 days of fasting.

The Benefits

Aside from the benefits of weight loss (while results may vary from one person to the next, claims of losing a pound or more each week are common), promises of

Improved longevity

Lower risk of heart disease, stroke, or cancer

Improved cholesterol levels

Better control of blood sugar levels

Are only some of the benefits that many have claimed. As more and more testing results are being revealed, the list of potential benefits of the 5:2 Diet is expanding.

Because each individual is different and their choices of foods can vary from one person to the next it is important to discuss your approach of the 5:2 Diet with your health care professional before you start. They will have a much better understanding of what your body needs and how the new eating program will affect your overall health.

Experts suggest that women who are pregnant or breast-feeding seek medical advice before beginning this type of diet. Because growing children and teenagers need to have a steady flow of essential nutrients to support their body’s natural changes, the 5:2 Diet could prove to be unsafe in a number of ways. Not only could they suffer from a nutritional depletion it could possibly lead to the development of poor eating habits as a result.

Because fasting can produce some nasty side effects when not done properly it is also important to be mentally prepared for what’s to come. Even if you don’t fall into the high-risk categories, it’s important to keep a careful watch on how your body responds to the change in eating habits. While the 5:2 Diet recommends a 5 day on and 2 day off plan there is some flexibility built in. As you read through the following pages, you’ll begin to see just how you can make this type of eating plan work for you.

Chapter 2 – The Basics

The idea of eating what you want and still getting results can be very appealing to any dieter but there is solid reasoning and strong research behind the concept of the 5:2 Diet. The goal is to send the body into a starvation mode for a period of time thus forcing it to burn off the excess fat in the process.

The practice of this type of fasting is not necessarily a new one; people have been doing some form of intermittent fasting for their health since the 1940s. However, it’s only been in the last two years that the practice has become so popular. Prior to 2013, fasting of any kind was mostly set aside as a part of religious worship or for some a means of making a political protest.

The world was introduced to the 5:2 Diet when the program “Eat Fast and Live Longer” aired on BBC in August of 2012m which gave fasting a new lease on life. When doctor and journalist Michael Mosley followed up with his own fast diet book early in 2013, the appeal begin to spread around the globe. Since then there have been several versions of the 5:2 Diet published with small variations between them. While there are countless ways of fasting with the 5:2 plan, the basic principles and concepts of the diet remains relatively the same.

The basic idea is that the dieter is free to eat pretty much what they want to eat for 5 days and then for the next 2 days, they will drastically curtail the food consumption to between 500 and 600 calories per day.

There are no specific restrictions on what kinds of foods you can eat during your 5 day feasting. So, if you would like to gorge yourself on cake and ice cream feel free to do so. However, you can fully expect that the results you’re working towards will be limited as a result.

On your 2 days of fasting, however, you will have to strictly curtail those eating habits. If you’ve eaten a healthy amount of nutrition during your 5 day period chances are you won’t be effected by extreme hunger pangs during your fasting period. But if you’ve consumed a lot of empty calories your body will be under nourished and will crave a great deal more than the 500 calories you are giving it.

Most people who begin this diet are not fully aware of how little food 500 calories are. For example, a 500 calorie day could consist of…

1 cup of steel cut oatmeal with a half cup of blueberries for breakfast and 5 ounces of chicken in a stir-fry with steamed veggies for dinner. The rest of the day you’ll consume only water, tea, or coffee with nothing added (that means no cream, sugars, or anything else to flavor it up. If you feel you can handle the 5:2 Diet then it may be worth your while to give it a closer look.

It may sound easy when you see the simplicity of it but when put into practice it may be a little more challenging than you expect. Your choices of foods on your 500 calorie days will have to sustain you through your busy lifestyle. If you’re involved in labor intensive work then you will need to make sure you’re getting enough proteins and carbs to keep you from having an energy depletion and those who perhaps have mentally draining work your foods will have to be able to keep you mentally alert during those off days.

Clearly, the diet is not a one-size-fits-all plan and it will have to be adapted to your personal circumstances in order for it to work. But, if you’d like to give the 5:2 Diet a try, start by discussing your options with your doctor, a nutritionist, or your health-care provider to see exactly how it can be adapted to suit your lifestyle and give you the many health benefits that could come with it.

Chapter 3 – What to Eat on the 5:2 Diet

The 5:2 Diet is in some ways very similar to other diets with one exception. While all diets have a central focus on curtailing the quantity of food consumption in some way, the 5:2 Diet only imposes restrictions only on the fasting days. This means that an individual can eat normally for the majority of the week and will only fast for 2 out of the seven days.

As you might imagine, this can be extremely appealing to most people. Dieting, in general is not a popular choice and most people only do it in an effort to change their bodies in some way or another. By and large, the vast majority of dieters are looking to either lose weight, improve their health, or to enhance their looks in some way. The idea of a lifetime of restrictions can be very depressing; this makes the 5:2 Diet where your food intake is only restricted for part of the time a much easier plan to commit to.

Food is a major part of our lives and few people can go through it without ever having the chance to indulge in a few guilty pleasures from time to time. Unlike animals, most of us eat for more than just sustenance; we may eat to celebrate a special occasion, because it makes us feel good, or just because we enjoy the burst of flavors in our mouths. For most people, food not only nourishes our body but it feeds our soul as well. The ability to indulge and enjoy it without guilt has proven to be a major draw from nearly everyone who’s heard of the 5:2 Diet.

What to Eat

Another reason why this type of diet has become so popular has to do with its flexibility. While other diets have strict requirements on the amount of calories you take in, portion sizes and even regulate how often you eat, the 5:2 Diet is far from restrictive. Of course, on your two fasting days you’ll have to limit your food intake by 75% but your choices of foods to make up those 500-600 calories are relatively yours to make.

There are however, recommendations of foods that can help you get through those lean days. They include foods that are low in calories, high in protein, and very nutritious. When you eat these foods, you’ll be able to eat more on those fasting days so you won’t feel like you’re starving yourself and those hunger pangs won’t get the best of you. These include foods like fish, eggs, lean meats, and soups. You can almost always eat your fill of all sorts of veggies during those fasting days. It’s important to understand that these food options are merely suggestions; you are free to eat whatever you want during your fasting period.

The diet is also flexible in regards to the times you plan you meals. You are free to split up your 500 calories any way you wish. Some people save them for the end of the day so they can sleep better at night without feeling hungry and others may choose to split them up over the course of the day. It would be best to experiment with different foods and different times to find the routine that will work best for you. Most find that the best way for them is to eat healthy, nutrient rich foods and spread it out throughout the day.

It is important to drink plenty of water and on this diet you can have as much as you like. This will keep your body fully hydrated and keep your stomach feeling full for longer. If you prefer to drink something other than water try to avoid drinks that contain milk or sugars. These will quickly eat up your caloric allowance for the day and won’t provide you with enough nutrients to sustain you. Instead try drinking black coffee, unsweetened herbal teas, and diet drinks. These will keep you full without adding additional calories.

So, while many other diets have extensive restrictions, the 5:2 Diet offers a level of flexibility that can give you a more natural lifestyle where you maintain some level of control over your eating habits. This way, you’re dealing with more of a lifestyle change that you can maintain over the long term without the added stresses of other diets.

Chapter 4 – The 5:2 Diet and Diabetes

If you are a diabetic, no doubt you’re concerned about maintaining your blood glucose levels and you’re wondering just how much of an impact the 5:2 Diet will have on your diabetes. There are a few things that should be considered before you start this type of fasting diet.

Keep in mind the very meaning of the word “fasting” means restrictions for a specified period of time. As a rule, starvation is never strongly recommended in most cases. However, the name “the 5:2 Diet” can be deceiving. First of all, you’re not starving yourself but merely restricting your caloric intake for a limited period of time. In general, this type of diet can be very beneficial for most people but for it to work with the diabetic, the choices of foods must be handled with extreme care.

In the 5:2 Diet diabetics will maintain their regular eating habits for 5 days out of the week with no change but the other 2 will have to be planned with careful attention to nutrition. The general rule of thumb is that women will eat only 500 calories a day and men will eat 600. It is best to divide these fasting days up throughout the week rather than fast on consecutive days. This can be very helpful especially in the beginning to keep those hunger pangs at bay.

It is preferable to choose a more plant-based meal with a strong emphasis on proteins more than anything else. This will force the body to burn up its stores of carbohydrates so it can make the switch to burning fat in order to get enough fuel to function.

While on the surface the 5:2 Diet appears to be just another new diet craze, there has been some research done that shows the 5:2 Diet and other forms of intermittent fasting can actually help to reduce a diabetic’s insulin resistance. Tests have also shown that it can prevent the development of Type 2 diabetes in pre-diabetics.

When it comes to Type 2 diabetes, this type of fasting can improve insulin sensitivity and can be a great option for those with a BMI over 25, are considered to be borderline diabetic, or is not on any medications specifically prescribed to lower blood-sugar levels.

Because it’s important that your body is able to handle at least one day of major restrictions in caloric intake it is important to not start this type of diet alone. When under the supervision of a medical doctor that is fully aware of your physical limitations, you can be assured that the diet will not cause any unpleasant side effects or reactions that could cause you more harm than good.

For example, for those who are already taking insulin, or are on hypo causing medication like sulphonylureas or glinides, there is a higher risk of hypos in addition to occasional headaches, dizziness, poor concentration, and low energy levels.

If these facts intrigue you, it’s important that you discuss the 5:2 Diet with your medical doctor before you start. While the basics may be relatively clear there are other factors that must be weighed carefully before you begin your regimen.

Chapter 5 – The 5:2 Diet and Your Heart

If you are a diabetic, no doubt you’re concerned about maintaining your blood glucose levels and you’re wondering just how much of an impact the 5:2 Diet will have on your diabetes. There are a few things that should be considered before you start this type of fasting diet.

Keep in mind the very meaning of the word “fasting” means restrictions for a specified period of time. As a rule, starvation is never strongly recommended in most cases. However, the name “the 5:2 Diet” can be deceiving. First of all, you’re not starving yourself but merely restricting your caloric intake for a limited period of time. In general, this type of diet can be very beneficial for most people but for it to work with the diabetic, the choices of foods must be handled with extreme care.

In the 5:2 Diet diabetics will maintain their regular eating habits for 5 days out of the week with no change but the other 2 will have to be planned with careful attention to nutrition. The general rule of thumb is that women will eat only 500 calories a day and men will eat 600. It is best to divide these fasting days up throughout the week rather than fast on consecutive days. This can be very helpful especially in the beginning to keep those hunger pangs at bay.

It is preferable to choose a more plant-based meal with a strong emphasis on proteins more than anything else. This will force the body to burn up its stores of carbohydrates so it can make the switch to burning fat in order to get enough fuel to function.

While on the surface the 5:2 Diet appears to be just another new diet craze, there has been some research done that shows the 5:2 Diet and other forms of intermittent fasting can actually help to reduce a diabetic’s insulin resistance. Tests have also shown that it can prevent the development of Type 2 diabetes in pre-diabetics.

When it comes to Type 2 diabetes, this type of fasting can improve insulin sensitivity and can be a great option for those with a BMI over 25, are considered to be borderline diabetic, or is not on any medications specifically prescribed to lower blood-sugar levels.

Because it’s important that your body is able to handle at least one day of major restrictions in caloric intake it is important to not start this type of diet alone. When under the supervision of a medical doctor that is fully aware of your physical limitations, you can be assured that the diet will not cause any unpleasant side effects or reactions that could cause you more harm than good.

For example, for those who are already taking insulin, or are on hypo causing medication like sulphonylureas or glinides, there is a higher risk of hypos in addition to occasional headaches, dizziness, poor concentration, and low energy levels.

If these facts intrigue you, it’s important that you discuss the 5:2 Diet with your medical doctor before you start. While the basics may be relatively clear there are other factors that must be weighed carefully before you begin your regimen.

Chapter 6 – The Benefits of Fasting

On the surface, it seems that fasting will be counter productive in giving us the success we’re seeing with the 5:2 Diet. How often have we been told that the secret to shedding excess pounds lies in eating smaller meals more frequently? However, with the 5:2 Diet, it seems to yield different results.

Part of the reason for this disparity lies in understanding our bodies better. Under normal eating circumstances, our bodies will automatically convert the food we consume into different forms that we can use. Proteins will be broken down into amino acids and fats will be broken down into fatty acids, and complex sugars will be turned into forms of simple sugars. All of these materials will be used to provide fuel for the body in the form of energy. This energy will be used to power our muscles as we go about our daily activities, boost our immune system so it can fight off diseases, help us recover from injuries, and allow us to function on a day-to-day basis.

During the times when we fast however, our bodies will still need the energy to function properly. When no new fuel is provided through the foods we eat, our bodies are forced to start consuming stored fat as a means of producing energy. In addition, fasting limits the amount of fats you can consume, which will naturally lower your risk of hypertension, obesity, and cardiovascular disease.

Studies on groups of people that practice fasting on a regular basis found that fasting can play a major role in lowering CVD (cardiovascular disease) risk. It also helped to lower blood pressure and lipid and cholesterol levels in the body. In short, fasting worked on cleaning the body in much the same way you clean the carburetor in your car. Once the pipes are clean, it is much easier to jumpstart your life and get more power to your engine (your heart). And those who restricted other practices that could damage their health; smoking, drinking, and overeating, found that they were able to get even better end results.

While there are several types of intermittent fasting to choose from the 5:2 Diet differs in its simplicity. It allows you the freedom to choose what you want to eat, to adjust your eating schedule to what your body needs, and takes away much of the restrictions that make dieting so unpleasant. This puts you in control and ensures that your body will get exactly what it needs, when it needs it.

Chapter 7 – Meal Plans

While there is quite a bit of flexibility included in the 5:2 Diet, it can at times make things more difficult for some people. It may not be as enjoyable to follow a blow by blow set of instructions as is the case with other diets, but it is certainly easier. For those on the 5:2 Diet, the responsibility of deciding what to eat is clearly up to you. Deciding what to eat on those fast days can prove to be a major challenge for the newcomer to the program but here are a few suggestions that can help you to get started. Once you get the hang of it, you’ll be able to plan your own meals whenever you need to.

Breakfast Suggestions:

You can start with a simple breakfast of less than 100 calories. One of the reasons people get discouraged when they are on a restricted diet is not always because they miss the flavors; they miss textures as well. By starting your day with 3 tablespoons of fat-free Greek yogurt (about 24 calories) and adding 3 or 4 crushed raisins (28 calories) and some almonds (42 calories) you’re well on your way.

The almonds provide you with natural fats and can provide you with the energy needed to keep you functioning until your next meal. They’ll also give help you to feel full for a longer period of time so that you can keep the hunger pangs at bay.

Another way to get your protein start in the morning is with a spinach omelette. Make sure you prepare it in a non-stick pan so you won’t need to add any oils that will up your calorie count. You can season to taste and you’ll have started your day with a calorie count of less than 100 calories.

Lunch Suggestions:

For lunch you can try some simple soups. Try more heartier soups that do not fill you up with a broth. The thicker texture can be a great way to keep you full without adding too many calories. You can make many of these soups yourself for under 200 calories per bowl and freeze them for when you need them.

Or you can choose to load up on a hearty vegetable salad. Avoid the salad dressing and flavor it with lemon juice or vinegars for the best flavors. Add a boiled egg and you can get full pretty quick for little more than 150 calories.

Dinner Suggestions:

Try a chinese chow mein noodle dish with lots of vegetables, rice vinegar, and a dash of oyster sauce. The egg noodles will keep you full enough to get a good night’s sleep which will also provide you additional health benefits.

The key to choosing the right foods for your fasting days is to choose foods that can give you a lot of substance without adding extra fat and calories. Always think in terms of going heavy on the vegetables as they provide you with lots of nutrition to sustain you throughout your fasting days.

Conclusion

For years, we have been told how to lose weight to maintain good health and have been cautioned about the importance of never skipping meals. This has been drilled into our heads for years however with more information from numerous research studies coming to light, we are discovering that there are other ways to keep us in good physical condition. Not all diets are created equal and this type of Intermittent Fasting is just one way we can break free from a routine that may not be serving the entire public well.

While we freely use the term “fasting” throughout the pages of this book, we are not literally fasting with the 5:2 Diet nor are we skipping meals at any time. Instead we are implementing a new eating regime that drastically curtails the amount of food consumption we take in for merely 2 days a week. This plan can become an ideal way to adopt a new lifestyle that can change our views of food in our lives.

While the 5:2 Diet may not be meant for everyone, research has shown that by sticking to the plan most people will not only lose weight but will begin to see significant improvements in their overall health including lower blood pressure and cholesterol levels as well as in insulin sensitivity.

The 5:2 Diet not only gives us all another option to those standard practices that have often misguided us for years but can literally make it much easier for us to incorporate it into a lifelong practice.

There has to be some solid reason why the practice of fasting has withstood the test of time for thousands of years. It stands to reason that our ancestors did not know the health benefits to be gained from regular fasting but with so many scientific research studies on it available today, we do.

Why not give it a try and decide for yourself if this new way of using food in your life will work best for you. As always, exercise caution when embarking on a new diet program and consult a medical professional for specific advice that could pertain to your personal circumstances. Once you do, you too will begin to see how the 5:2 Diet can work to change your health and in the process change your life as well.

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5:2 Diet: Healthy & Filling 5:2 Fast Diet Methods to Lose Weight and Enhance you

The concept of dieting is nothing new. People may choose to go on a diet for a wide range of reasons. For the majority of people, the concept of dieting is a restrictive eating plan designed to get the body to burn excess fat for weight loss. Some believe that occasional fasting can extend your lifespan and others claim that it can improve your health to such a degree that in some cases you may no longer need medication. And still others say it’s a great way to lose weight. The question that presents itself however, is how much truth is there to all of these claims and how does the 5:2 Diet differ from the other fasting plans that so many of us have tried. To get the answer to these questions, it is extremely important for us to look much more closely at the 5:2 Diet, what’s involved, and learn exactly why there is so much hype behind it.

  • ISBN: 9781310461330
  • Author: VAGABOND PUBLISHING
  • Published: 2015-10-27 20:20:13
  • Words: 5182
5:2 Diet: Healthy & Filling 5:2 Fast Diet Methods to Lose Weight and Enhance you 5:2 Diet: Healthy & Filling 5:2 Fast Diet Methods to Lose Weight and Enhance you