Mix And Match Meals With The Wlr : 2 Plan
With the wlr you can either follow the complete 7 day plan or pick and choose the meals you like to make your perfect plan. Meals can me easily added to multiple days – so if, for example, you prefer to have the same breakfast multiple days, you can:
It’s easy to add the plan to your wlr food diary, take a free trial and tap the link under Popular Food Plans on the members’ home page.
Recipes For 52 Meal Plan Day 1
Breakfast: Start your day with 2 Rye Ryvitas and spread with 2tsp Marmite. Calories so far: 90.
Lunch: Make soup your choice of lunch with a can of Weight Watchers filling Chicken, Potato & Leek soup . As lunch is low cal, you have room for another snack, and a Sun-Maid Mini-Box is a great choice. Calories so far: 228
Dinner: You still have quite a few calories for today, so tuck into our tasty healthy chicken tikka , two Jaffa Cakes for pud .
Total intake for the whole day without snacks = 454 calories.
Recipes For 52 Meal Plan Day 6
Breakfast: Kickstart the morning with a mini bagel halve and toast, spread each side with 2tsp of low-fat cream cheese. Calories so far: 96 cals
Lunch: Chunky soups are a great way to fill you up at lunch, whilst still keeping the calorie count low. We love a bowl of Weight Watchers from Heinz Tuscan Minestrone soup . Calories so far: 225.
Dinner: Creamy chicken kormas arent off the menu, as our version is low cal at with 25 blueberries for dessert .
Total intake for the whole day = 485 calories.
Benefits Of Intermittent Fasting And The : 2 Diet
The most obvious benefit of intermittent fasting is weight loss, because of the restriction on calorie intake. Whatever you eat, weight loss essentially comes down to calories in versus calories out: also known as your calorie deficit. In short, if you consume more calories than you burn in a day, the excess energy will be stored as fat. If, however, you burn more calories than you consume, your body will start to take energy from your stored fat, resulting in weight loss.
As well as this, intermittent fasting also benefits our blood sugar levels. When we fast whether thats not eating or eating less the insulin levels in our blood drops. Insulin is used by our cells to absorb sugar from the food we eat, so without insulin the cells are less able to use sugar for energy and so the rate of fat oxidation increases. Fat oxidation simply means when fat molecules are combined with oxygen to provide energy its what you or I would call burning.
What’s more, some studies have shown that intermittent fasting helps you to lose fat without losing muscle, because fasting increases the level of human growth hormone in your body which in turn helps build muscle mass.
When To See A Doctor
If a persons blood sugar levels are high more than three times in a 2-week period without an apparent reason, the National Institute for Diabetes and Digestive and Kidney Diseases recommend that they seek medical help.
Any significant change in blood sugar patterns warrants a visit to a doctor. People with diabetes and those at risk of diabetes should also consult a doctor if:
- blood sugar levels become unusually high or low
- well-managed blood sugar levels are suddenly start fluctuating
- people have new or worsening symptoms of diabetes
- they change their medication or stop using it
Read Also: Does Fasting Help Lose Belly Fat
Does The : 2 Diet Work
When Dr Mosley first released his book The Fast Diet, it quickly became an worldwide bestseller and was translated into over 40 languages. It was praised as extremely effective by doctors, celebrities, politicians and even Nobel Prize winners.
As well as helping you lose weight, its believed that the 5:2 diet can reduce blood pressure, cholesterol, blood sugar and levels of IGF-1, the growth factor that makes you age quicker.
Of course, as with any restrictive diet, Dr Mosley recommends that you should consult your GP before considering fasting and stresses that it is not suitable for people who suffer from diabetes or are pregnant.
Chickpea And Steak Dinner
“This is a protein-packed supper that includes both animal and vegan protein. Chickpeas are not only high in vegan protein, but they are also fiber powerhouses vital for digestive health and regularity. The addition of flowering cauliflower is a bonus, but if you don’t have any, just use regular broccoli or cauliflower in unlimited amountsit’s all nutrients, fiber, and water!
“Take a regular-size steak , and cut in halfyou’ll only use half of it for this dish. I recommend using either rump or fillet cuts, as these are the leanest and give higher protein content per serving. Fry to your desired taste in a small amount of coconut oil. Season and set aside. In a separate pot, heat a tin of ready-cooked chickpeas, drained of wateryou can use the whole tin. Add smoky paprika , ground coriander and dried turmeric for an added nutrient boost. Serve with steamed or flash boiled cauliflower florets.”
Total calories: 405 kcal, with only 95 calories left, factor in a salad for lunch and drink plenty of water to help keep you full.
Recommended Reading: How To Eat While Fasting
Blood Sugar Testing At Home
A person can test their blood sugar levels at home.
In most cases, doctors ask people to measure fasting blood sugar immediately upon waking and before they have anything to eat or drink. It may also be appropriate to test blood sugar before eating or sometimes 2 hours after a meal when blood sugar has returned to normal levels.
The right time to test is dependant on treatment goals and other factors. For example, most people with diabetes do not need to test between meals unless they are using a diabetes drug that can lower blood sugar. Other people may test between meals if they feel their sugar levels may be low.
Since they do not make any insulin, some people with type 1 diabetes need to test several times a day. They do this because they need to check their levels regularly in order to adjust their insulin dose at that time.
To do the blood sugar test, a person will:
- Prepare the testing strip and glucose monitor to be ready for the blood sample.
- Clean the testing area, usually the side of a fingertip, using an alcohol swab.
- Lance the testing area. Bracing against a firm surface can help with the impulse to pull away.
- Squeeze the testing area around the wound to maximize blood flow.
- Squeeze a drop of blood onto the test strip.
- Put the strip into the monitor.
- Record the time, blood sugar reading, and recent food intake in a log.
Blood glucose monitoring kits for use at home are available for purchase online.
Ways To Use This Information For Better Health
Recommended Reading: What Is The Best Fasting Schedule For Weight Loss
Diet: A Beginners Guide
The name of this plan makes sense, because followers are asked to split the week according to that ratio. Five days of the week are called feeding days, when you can eat whatever you like. The remaining two days are fasting days, when you limit your intake to 500 calories for women, or 600 calories for men.
Is The : 2 Diet Sustainable For Weight Loss In The Long
There is very little research on the 5:2 diet period, not to mention over an extended period of time. A gradual and moderate reduction in calories, coupled by stay hydrated and choosing more nutrient-dense foods, can lead to lasting sustainable weight loss over time. The 5:2 diet has some pretty extreme caloric fluctuations throughout the week. I’d argue for a more modest yet sustainable caloric reduction daily where you can still incorporate your favorite foods and not starve yourself. It makes me think of the phrase hara hachi bu, a Confucian saying recited before every meal in the community of Okinawa, Japan . The phrase reminds Okinawans to stop eating when they are 80% full and helps to prevent overeating. Eating mindfully, staying hydrated, and planning ahead are your best secrets for weight loss/management success in the long-run.
The bottom line: To make better choices for health and weight loss, its simply not feasible for many of us to restrict food for days at a time. Life is too short to cut the number of days you’re “allowed” to eat in a calendar year from 365 to 261 especially if it stops you from doing other beneficial things, like getting regular exercise and enjoying meals with people you love. Theres more to nourishment than calories, so consider that before buying into any trendy diet or eating plan. Remember that, and youre already on the right track.
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Is The : 2 Diet Effective For Weight Loss
One of the most common reasons for opting for the 5:2 diet is to lose weight. Some people may opt for the 5:2 diet just to eat a little healthier and manage their food better but losing weight on the 5:2 diet is quite common, if you follow it correctly.
We asked Clinical Nutritionist, Mike Wakeman who stated: So, the answer is yes, the 5:2 diet is effective for weight loss but probably no more so than other diets that involve calorie restriction.
However, any approach needs to follow a plan which delivers a healthy dietary intake of wholesome foods that optimises nutritional content. There is some emerging scientific evidence that suggests fasting around the natural rhythms of our body when combined with both a healthy lifestyle and diet and lifestyle, might deliver an enhanced effect in the approach to weight loss management programmes.
Fresh Ingredients Are Best And Cheapest
The 5:2 diet saves you money, because youre eating less and because fresh, seasonal produce is the most satisfying and best value. Pick whats fresh and cheap at the supermarket or market stall those overripe tomatoes will be delicious roasted with balsamic vinegar and herbs. In winter, root veg like parsnip and butternut squash are delicious in soup or roasted and served with low-fat feta. Halved peppers can be stuffed with cream cheese, veggies or tuna, then grilled. You can even bake an egg in one.
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What Can You Eat
The 5:2 diet restricts calories to just 500 a day for women and 600 a day for men on two fasting days. On the other five days, you eat normally. But according to “The Fast Diet” book, eating “normally” means that you eat the number of calories your body needs to perform daily functions .
That means you shouldn’t overindulge on non-fasting days. Instead, you are encouraged to eat reasonable portions of a wide range of foods.
A large part of the appeal of the 5:2 diet is its simplicity. There aren’t any complicated meal plans to follow and you don’t have to measure portions or count calories.
Dealing With Hunger And Other Possible Negative Side Effects
You might feel more hungry on the 5:2 plan than with other intermittent fasting protocols. However, your hungry stage should pass quickly. If you drink water and other no-calorie liquids, it can help ease you through your hunger until the feeling passes or its time to eat again. But try to avoid drinks with artificial sweeteners and other added chemicals.
5:2 fasting can also cause:
- Low energy
The low energy and feeling cold generally improve as your body adjusts to the fasting routine. In the interim, dress more warmly and avoid activities that require a lot of energy if you experience these symptoms. Poor concentration, headaches, and dizziness, on the other hand, are often the result of dehydration, so make sure youre drinking plenty of liquids during your fast.
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Isnt Fasting The Same As Reducing Calories
No, not necessarily. Fasting can reduce the time you spend eating and primarily addresses the question of when to eat.62 Calorie reduction addresses the question of what and how much to eat. They are separate issues and should not be confused with each other.
What And When Can I Eat On The : 2 Diet
While the calorie restrictions are strict on the two days spent fasting, the diet is actually very flexible. Its up to you what you eat on your fast days, as long as it comes in at no more than 500 calories for the whole day. You will need to be committed and pretty strong-willed as youre cutting your calorie intake by 3/4, but if you keep busy and plan what youre going to eat its definitely achievable.
We asked Clinical Nutritionist, Mike Wakeman when is the best time to have breakfast, lunch, and dinner. He says Researchers from the University of Alabama conducted a study looking at the effect of time of eating on the benefits of intermittent fasting. In the controlled eating scenario, all meals were fitted into an early eight-hour period of the day , or spread out over 12 hours .
Although this regime had no different effect on weight loss compared to eating at normal times in the 5:2 diet, just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didnt lose any weight at all. Moreover, the eight-hour group also had a significantly decreased appetite and werent as hungry.
On your 500 calorie days, you can eat whatever you like, but the below foods are some of the most sensible as theyre low in calories so you can eat more throughout the day than if you eat smaller, high-calorie foods:
- Lots of vegetables
- Small portions of lean meat
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The : 2 Diet Plan: Complete Meal Plans For 7 Days
Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days.
As well as very low calorie meals for fast days, this 5:2 gives you a complete weekly menu. So you get a good idea of what you can eat on non fast days without compromising your weight loss.
What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
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How Many Calories Can You Eat
The wlr 5:2 plan has been created to allow enough calories to include snacks, drinks and treats – especially on non fast days.
How many calories you can eat will depend on the number of calories you need to maintain your current weight – your maintenance calories.
You can take a free trial of the wlr tools for an accurate estimate of your maintenance calories, they are shown in the food diary.
- Non fast day eating plans provide around 1600 calories. If your maintenance calories are higher than this, you can add in drinks and snacks and/or increase meal portion sizes.
- Fast days allow 500 calories per day. For more 5 2 fast day meal options see our 5:2 recipes.
What You Need To Know
If you eat more than you normally would during the five days to compensate for the lost calories on fasting days, you might not lose weight. And if you overeat high-calorie, high-sugar, or overly processed foods on those days, you may even gain weight.
On fasting days, experiment with timing to see what works best for your brain and body. Some people function best with a small breakfast, while others prefer to wait as long as possible to eat their first meal. You should aim to consume about 25% of your normal calorie intake.
Since you have a limited number of calories to work with on your fasting days, try to spread them out as much as possible. For example, if you’re trying to keep your fasting day to 500 calories, you could eat 200 calories at breakfast, 100 calories at lunch, and another 200 calories at dinner. You could also try two meals instead of three, eating 250 calories at breakfast or lunch and then 250 calories at dinner.
It is not easy to shift from eating normally every day to eating only 500600 calories on two days. Start by slowly reducing your calorie consumption on fasting days. For example, during the first week, reduce your intake from 2,000 calories to 1,500 calories. Continue to gradually reduce your intake until youre eating the recommended 500600 calories on fasting days.
Beverages other than water, black coffee, or herbal tea
No foods are technically off-limits
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