5:2 Diet Review, Meal Plans & Guide For Weight Loss Results.
Is 5:2 Diet the Best Weight Loss Diet? Let’s Find Out
The 5:2 diet is most commonly known as the fast diet and has gained huge popularity currently as an intermittent fasting diet and was made popular by a journalist Michael Mosley and a British doctor. As the name suggests, 5:2 means 5 days of the week is for normal eating while in the other 2 days, your calorie intake is restricted up to 500-600 per day. It is more like an eating pattern than diet.
There is no rule about what food you should eat and what you should avoid. This unique idea of the 5:2 diet has impressed many, as it allowed them to feel free and still maintain a calorie-restricted diet.
How to Follow 5:2 Diet
The diet is quite simple and easy to follow. For 5 days a week, you can have food without any restrictions, while the other 2 days you maintain a strict calorie intake ( 500 calories for women and 600 calories for men). This two days of your diet can be according to your preference. But make sure these two days have at least “1 non-fasting day in between”.
You can choose Monday and Thursday to fast with 2 or sometimes 3 meals and then eating the rest of the week normally. This is the most commonly followed schedule. But you can definitely work in a different way. However, you should also know that eating normally does not mean you can have gallons of junk food. This won’t help you lose weight, rather will make you gain more.
Health Benefits of Following Intermittent Fasting
Since there are only a few studies based upon the 5:2 diet, we will take a look at the health benefits you can expect on following intermittent fasting:
- Helps you reduce insulin levels significantly.
- Helps in weight loss and also improves insulin sensitivity.
- Helps you reduce heart arrhythmias, seasonal allergies, asthma, insulin resistance, menopausal hot flashes and lots more.
Influence of 5:2 Diet on Weight Loss
This diet can be highly effective if you planning to lose weight in a very short period of time. Moreover, it is easy to maintain and depends majorly upon your eating pattern and the amount of calorie you are consuming. Fasting balances the food you are eating in the normal days and helps you stay healthy.
Well, if you are more into weight loss, you should try the alternative day fasting (4:3), which is quite similar to 5:2.
This alternative fasting protocol has shown a lot of improvements in weight loss:
- A recent study shows that 4:3 diet has helped volunteers lose almost 3-8% weight in just 3-24 weeks.
- In this study itself, volunteers also lost 4-7% of their “waist circumference, which means it reduced a lot of harmful belly fat.
- Only a small amount of muscle reduction happens during 4:3 diet plan. It majorly affects the weight of your body.
- The diet becomes more effective when you combine it with regular exercises.
Meal Plans on the Day of Fasting
For some people, starting with a small breakfast does the job, whereas others try to start their meal as late as possible. There are basically two types of meal patterns:
- Two Big Meals- Includes only dinner and lunch
- Three Small Meals- Includes breakfast, lunch, and dinner.
Since the calorie intake restricted to 500 for women and 600 for men, try to budget your calorie consumption wisely. Opt for food rich in high-protein, high fiber and nutrients, this will keep you full and will also prevent you from having more calories. Soups can be a great option for fasting days because they make you feel full.
Here is a list of foods that you can consume on a fasting day:
- Sparkling Water
- Low-calorie soups
- Black coffee
- Baked or boiled egg
- Grilled meat and fish
- Yogurt with berries
- Cauliflower rice
Sometimes, it becomes really difficult to hold our hunger and continue fasting. During such situations, try to keep yourself involved in something important. Staying busy fades your hunger and helps you gain control. Along with the diet plans, you will also require a dietary supplement to quicken the pace of your weight loss. Phen24 can be the best supplement in this case, as it works on your body even when you are asleep. For more details about the product, View our Phen24 Review Page.