Weight loss diet plan: 5:2 intermittent fasting diet helps you lose weight fast
- July 21, 2020
Intermittent fasting is a popular way for people to lose weight. It involves eating for a set period of time and fasting for the other hours of the day or week. Weight loss can be a long journey for some people and many diets prove hard to stick to. However the 5:2 diet has been suggested to be one of the quickest ways to lose weight.
Intermittent fasting is an umbrella term for various meal timing schedules throughout the day.
The 5:2 diet is a form of fasting where slimmers eat about 25 percent of their recommended calorie needs on two scheduled fasting days each week and then eat normally for the other five days.
People following the diet generally space out the fasting days so that they aren’t next to each other.
Followers love this diet because there aren’t any proper rules on the fasting days other than staying within your restricted calorie intake.
The fasting days are usually restricted to around 500 or 600 calories but it is a good idea to consult a doctor before undergoing any intense diet as each body needs a different amount of calories.
Women are usually allowed around 500 while men a few more at 600.
On the day of fast, calorie-free beverages are allowed such as water, black or green tea and coffee.
On the day of feast, you can consume whatever food or drink you like.
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Studies have shown that intermittent fasting can help you lose weight and shed belly fat.
This is because insulin increases when you eat. During the fasting period, insulin levels drop dramatically and lower insulin levels facilitate fat burning.
One study proved that people on an intermittent fast diet had a decrease in abdominal fat within a six week period.
Another study followed 19 adults who fasted for a 16 hour period and results showed significant weight loss including a smaller waist circumference.
Women should hope to lose around one pound a week, while men can shed a little more fat.
It’s important to drink lots of water and herbal teas on fast days, while dieters should try to still include protein and eat lots of vegetables.
Celebrities who love the 5:2 fasting diet include Philip Schofield and Hollyoaks actress Jennifer Metcalfe, both who lost weight while following it.
The This Morning Presenter Philip lost 9lb in just four weeks when he first started the diet.
However in order for weight loss results to show quickly, dieters must also eat healthy on the non-fast days.
Researchers at the Genesis Breast Cancer Prevention Center at the University Hospital of South Manchester tracked 100 overweight women as they followed the diet.
On their normal days, the women followed a Mediterranean-type diet and then on the other days they fasted. consuming mostly lean protein.
When the study concluded, the women had lost much more weight than a group of women who restricted their calories for an entire week.