5:2 FASTING DIET
FASTING DIET AND WEIGHT LOSS
What is 5:2 fasting diet?
The 5:2 fasting diet is based on 25% restriction of calorie consumption, only 2 days a week, and eating normally the rest of the time. Since you are putting fewer calories that you need in your body you will lose weight.
Is there a health bonus to go on 5:2 fasting diet?
1- reducing insulin levels and improving insulin sensitivity.
2- May improve blood pressure and cholesterol testing, which can lead to significant, and sustainable, weight loss.
3- Improves eating and mindful awareness, ultimately help us to pick healthier choices and savor every meal.
4- decreases appetite by improving our strength on cravings and anxiety around food.
6-Improving cognitive brain function Alzheimer’s and other forms of dementia
7-Anti-ageing effects are possible as it may lower levels of the hormone Insulin-like Growth Factor -1 (IGF-1)
8-Initial studies suggest intermittent fasting may have the ability to increase lifespan.
Does fasting diet mean that I won’t be eating an entire day?
No –you don’t have to. You simply restrict you’re eating by a quarter of what you normally eat which means smaller meals up to 3 times a day.
*However, some evidence suggests the health benefits may be greater if you only eat once a day.
What to eat on 5:2 fasting diet?
- EAT, leafy green vegetables, small portions of lean meats, fish or eggs and most importantly PLENTY OF WATER.
- DON’T EAT, processed carbohydrates, foods, and fruits with high sugar level.
- Bake, roast, steam and grill rather than fry.
- In winter soups are a great option as they’re hearty and warming.
- In summer, try salads dressed with low or sugar-free vinegar and herbs.
- You can also drink black coffee or tea, herb without adding any sugar or artificially sweetened.
Who should be Restricted from following this 5:2 fasting diet?
People who should avoid fasting include pregnant women or nursing mothers, children and teenagers, and those with a history of eating disorders.
Would I lose less weight if I go on 5:2 fasting diet?
Based on up to date research on intermittent fasting – the general term for diets like 5:2 –resulted in equal effectiveness as ‘normal’ dieting.
There are ongoing studies on potential benefits on blood sugar, and the ‘inflammatory response’ in the body. I will promise to update this when they would be officially published.
Can I exercise on my fast day?
It is reported to be safe to exercise while fasting, with no side effects. However, it would be better to avoid vigorous exercise for the first couple fasting days. Remember to respect and listen to your body to stop if you feel unwell.
*On a side note: If you decide to exercise, do not increase your calories consumption for best health benefit.
How much can I lose on 5:2 fasting diet?
As we all know, the results would vary. Based on our experience, results of 30 days are between 10 to 18 lbs of fat(depends on age, gender, levels of activity and our body levels). Also, the typically faster process at the beginning of the diet.
THE GOOD NEWS: we experience a higher sustainability and maintenance results with 5:2 fasting diet.
On a 12 weeks study, the fasting group had: Reduced body weight by more than 10 lbs with no change in muscle mass. Reduced blood levels of triglycerides by 20%. 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 40%. https://www.ncbi.nlm.nih.gov/pubmed/24215592
Another recent study resulted in 3–8% weight loss, 4–7% waist circumference over the course of 3–24 weeks, and much smaller reduction in muscle mass than weight loss with conventional calorie restriction. http://dx v.doi.org/10.1016/j.trsl.2014.05.013
Does 5:2 really means 5:2?
No, you can vary the number of fasting days as you improve or go on maintenance. For more rapid results you can try 4:3 ratios. when you reach your desired weight, you can go on 6:1, it’s your decision.
What are the cons of the 5:2 diet? And what should I know before starting this Diet?
1- the desire to overeating after the fasting day. Remember, this is a side effect and don’t overeat the next day.
2- Extreme hunger triggers mood swings and anxiety. Before reacting to stress situation, stop for couple breath and remind yourself this is just a part of your fasting. Reward your afternoon with a walk in your favorite place or a yoga session to help you stay immune to these effects.
- If you felt dizzy, sick and light headed contact your health professional to discuss if this is the best diet for you. Remember, our bodies work differently and we all have our perfect choice.
- Feeling of fatigue (especially early on when you start the diet). Try to start this lifestyle when you know you would have a day with less load of work.
Harmony weight loss center can help you find the best diet that matches your own goal and lifestyle call us at 310-894-6660.