Are you looking for a diet that allows you to eat good food, but can still help you lose weight? Here is the latest in the diet market – the 5:2 diet, which is just for those who cannot keep their hands off their favorite snacks and still want to keep their weight normal.

Sounds unlikely? Well, read this post to know more!

What Is 5:2 Diet?

In this diet, you can eat anything you want for the first five days in a week and send the body into starvation mode in the last two days (1). Though fasting has been there as a ritual, it was in the 1940s that the medical science started taking it seriously as a way to lose weight. During the 1940s, several tests were carried out to find out the potential effects of fasting.

The 5:2 diet received a major boost only in 2013 when a new twist developed around the commonly practiced ritual of fasting that had been also facing political protests for some time. The UK dieting community proposed the advantages of the intermittent fast, and the way in which it can work as a weight loss wonder. The people were told that they could eat whatever they want during the Christmas period and still can lose weight by following this 5:2 diet.

When Did It Actually Start?

Including fasting as a part of the weight loss program actually took momentum when it was broadcast on the BBC in August 2012 in a Horizon episode that said, ‘Eat Fast and Live Longer’. According to a doctor on the panel and Michael Mosley, a journalist who came up with this diet, the 5:2 diet was nothing short of a genuine revolution.

A book ‘The fast diet’ followed the program in January 2013. After a month from the publication of this book by Mosley, Kate Harrison, a former BBC journalist, came up with her own version on the same topic titled ‘The 5:2 diet book’. Although the general principles in both the books are similar, the recommendations vary slightly.

How Does The 5:2 Diet Work?

The diet is quite simple, and hence has become very much popular in a short time. The principle of the diet allows you to eat whatever you want five days a week and then expects you to control your eating only for the next two days. The experts in this form of diet recommend the dieters to consume ‘normal’ number of calories in any five days of the week, and then for two non-consecutive days, the dieters are advised to eat only 25% of their regular calorie intake.

It recommends a 500 calorie diet for women and a 600 calorie diet for men in the last two days (2). So, on an average, both men and women should eat around 2,000 to 2,200 calories during the five days when you are free to eat anything. You can eat anything of your choice, and there are no restrictions during these five days. With this type of suggested weight loss diet, women can lose around 1lb in one week, and men can lose the same amount of weight or a little more.

Why Is The 5:2 Diet Popular?

This diet is easier to follow as compared to the regular calorie restriction diet. Fasting is a very simple concept, but not everyone can control their hunger, and for such people, it can be a limiting factor. Proponents of this diet claim that the 5:2 diet is highly favorable for good health and is linked with:

• Longer life (3)
• Reducing the risk of stroke, cancer and heart disease
• Improving the blood cholesterol and blood sugar levels
• Anti-aging effect as it lowers the hormone Insulin-like Growth Factor-1 (IGF-1) levels

More studies are expected to uncover the long-term effect of this type of diet on humans.

Evidence Supporting The 5:2 Diet:

The evidence that supports this diet is extremely limited as compared to the other types of diet. It is because the research and studies carried out around this diet type are limited, and most of the studies are restricted to fasting for one day in a week and not according to the 5:2 diet model. On the other hand, studies have not been carried out for longer periods, and hence they tend to involve only smaller numbers of participants. Some studies are based only on animals and not on humans.

One study published in 2010 shows that women, who were following the 5:2 diet, had possibly developed reduced risk for some chronic health problems such as diabetes. Another review on this type of diet dating back to 2007 has shown promising results in connection with the intermittent fasting and the protection it offers against type 2 diabetes, cancer and heart diseases.

However, even the authors of the study have concluded that more inputs and studies are necessary before drawing definite conclusions. A review published in 2012 has said that the 5:2 diet can possibly reduce the risk of breast cancer. A study carried out on mice with changes in the brains similar to those found in humans suffering from Alzheimer’s disease, showed that intermittent fasting reduced the decline in the cognitive functions as compared to those on a normal diet. Cognitive function includes important aspects such as thinking, perception, remembering, and reasoning.

In a nutshell, experts are of the opinion that although at present, the results of this diet look good, more study and research is needed so that a definite conclusion can be drawn and the exact pros and cons of the 5:2 diet are understood. Since this form of diet has now become extremely popular, in the coming few years, the results and research outcomes will definitely start appearing.

Points To Consider:

Many people following the 5:2 diet say that they cannot sleep adequately during the two fasting days and keep on craving for food. Others have different problems such as constipation, headaches, bad breath, distraction, and irritability.

The proponents of the diet say that drinking plenty of water can reduce most of these side effects. One thing the dieters need to keep in mind while following this diet is that when they are allowed to eat normally for five days, it does not mean that they should skip the healthy diet. Rather, in order to get most of the benefits of this diet, they must stay physically active in these five days and eat healthy food.

Guidelines For Following The 5:2 Diet:

Just as with all the types of diets and medications, nursing and pregnant women should first consult with their health expert before starting this diet. Men and women who are diabetic or suffer from any other serious health condition should also seek medical advice before embarking upon this restricted weight loss phenomenon.

Youngsters in their developmental age should also avoid the 5:2 diet as it can be unsafe for them (especially children and teenagers who are liable to miss out on the crucial nutrients that are very much essential for their growth). In youngsters, this type of dieting program can increase the risk of developing unhealthy eating habits.

Initially, the diet may prove to be tough, especially in those last two days of the week when you have to fast. During these two days, you may feel less energetic, might have poor concentration, and even experience dizziness and headaches. Before starting your 5:2 diet plan, make sure that you include nutritious options in the last two days of the week such as whole grains, fruits, fresh vegetables, and lean protein such as dairy foods, turkey, fish and chicken.

When you are on a low-calorie diet, you must include only nutritious foods so that each calorie works and is beneficial to your health. Avoid snacks and junk foods that only contribute empty calories.

Starting With The 5:2 Diet:

So, have you finally decided to start the 5:2 diet, but are hesitating because of the last two days of the week where you are required to take very less calories? Do not worry! The recipes given below will help you to stick to your low-calorie diet resolution, and will also help you get all the required nutrition without causing any negative symptoms such as headache or tiredness.

The handy meal plans, tips, tricks and the recipes given here will ensure that you are successful in your efforts to lose weight through this diet plan. It is true that the two-day 500 calorie plan sounds scary, but proper meal plans and shopping lists can make it much easier for you. You would be surprised to know that you can have satiating lunches that are under 200 calories and a healthy breakfast less than 100 calories.

Here are the few recipes that can help you follow this diet with ease:

1. Salmon Fishcake With Fennel Salad & Spinach:

Total Calories:

265

Nutritional Value:

20g protein, 10g fat

Ingredients:

• 80g skinless, raw salmon
• 140g diced potatoes
• 1 tsp chopped fresh dill
• 25g sliced red onion
• ¼ lemon juice
• ½ sliced red chili
• 25g baby spinach
• 45g sliced fennel

Method:

• Bake the salmon for 10 minutes in an oven preheated to 400F/200C.
• Boil the potatoes until soft.
• Add onion, chili, dill, lemon juice, new potatoes and cooked salmon to a large bowl. Mash the mixture with a potato masher until everything is thoroughly mixed.
• Form medium-sized patty and return to the oven again for around 8 to 10 minutes.
• Put a layer of fennel and baby spinach on the plate, and top it with the fish cake.

2. Mushroom And Pork Stroganoff:

Total Calories:

230

Nutritional Value:

24g protein, 10g fat

Ingredients:

• 1 minced garlic clove
• 50g sliced red onion
• 70 g sliced chestnut mushrooms
• 50g sliced shiitake mushrooms
• 70g sliced oyster mushrooms
• 75g cubed pork tenderloin
• 1tsp paprika
• 20g sour cream
• 1tsp chopped parsley
• 1 tsp chopped chives

Method:

1. Add chopped garlic, onion, mushrooms and 50 ml water to pan. Cover it and bring it to boil.
2. After 5 to 7 minutes, reduce the flame and continue to cook until every ingredient has cooked completely.
3. Mix small cubes of pork, paprika and chopped parsley and chives with the above mixture and cook for 5 minutes more until the pork is soft and tender.
4. Add sour cream and garnish with chives and parsley just before the serving.

3. Medley Of Beetroot And Goats Cheese:

Total Calories:

215

Nutritional Value:

13g protein, 11g fat

Ingredients:

• 225 g cooked or raw, cubed beetroot
• 40g crumbled goat’s cheese
• 25g pea shoots

Method:

1. Mix the goat’s cheese, beetroot, and season with pepper and salt.
2. Make a bed of pea shoots on a plate and place this mixture on it.

4. Chunky Butternut Mulligatawny:

Total Calories:

212

Nutritional Value:

6g protein, 5g fat, 6g fiber, 15g sugar

This spicy soup can be eaten with apples and basmati rice.

Ingredients:

• 2 tbsp rapeseed or olive oil
• 2 finely chopped onions
• 2 finely chopped and peeled dessert apples
• 3 finely chopped celery sticks
• ½ small chopped, deseeded, peeled butternut squash
• 2 to 3 heaped tbsp gluten-free curry powder
• 2x400g cans of chopped tomatoes
• 1 tbsp ground cinnamon
• 1 tbsp nigella seeds
• 1 ½ gluten-free vegetable or chicken stock
• Small, chopped parsley pack
• 140g basmati rice
• 3 tbsp mango chutney
• Natural yogurt

Method:

1. Take a large saucepan and heat oil in it.
2. Add apples, celery, onions and a pinch of salt.
3. Cook for around 8 to 10 minutes, stirring in between until the ingredients in the pan become soft.
4. Add the butternut squash, cinnamon, curry powder, ground black pepper and nigella seeds.
5. Cook for around 2 minutes more and stir in the stock and the tomatoes.
6. Cover the pan with a lid and let the content simmer for 15 minutes.
7. Let the vegetables be tender but not mushy.
8. Stir in the basmati rice and cover the pan again with the lid.
9. Let it simmer for another 10 to 12 minutes until the rice is well-cooked.
10. Adjust the seasoning according to the required taste and stir mango chutney and parsley.
11. Serve in bowls with yogurt and extra mango chutney if you want.

Do tell us how this post has helped you. You can comment in the box below and give your feedback.

The post 5:2 Diet- A Complete Guide appeared first on STYLECRAZE.

by Renold Rajan via STYLECRAZE