Who Is It For
Intermittent fasting, especially incorporating a Mediterranean-style diet, is a great tool for those wanting slower, steady weight loss or weight management. It has been shown to improve insulin sensitivity and reduce blood pressure and may be a supportive plan for people with these conditions. It provides more food freedom by only restricting calories for two days per week.
Recipes For 52 Meal Plan Day 22
Breakfast: Melba toast is great when youre on a diet. Try having two pieces of Melba toast each covered in one tablespoon of Philadelphia Light & Healthy Cream Cheese . Calories so far = 98 calories.
Lunch: One mini Quorn Sausage Roll will stop you from missing comfort foods. Serve with a salad made up of 30grams of spinach , 4 cherry tomatoes , and a medium cucumber . Calories so far = 193.
Dinner: This Vietnamese prawn curry will only take 15 minutes to make, add a Weight Watchers mini naan for an extra kick of carbs.
Total intake for the whole day = 488 calories
Effects On Glucose Metabolism And Insulin Sensitivity
Si may be assessed by several methods, including HOMA-IR and hyperinsulinemic euglycemic clamp . Halberg et al. evaluated Si by hyperinsulinemic euglycemic clamp in 8 heathy men pre- and post-ADF with 20 hours of fasting . Insulin-mediated glucose uptake was assessed by glucose infusion rate . The final clamp was performed after a 36 hour fast. Although subjects maintained stable weight, Si improved, as indicated by significant increases in GIR, adiponectin, and inhibition of insulin-mediated lipolysis. Soeters et al. sought to replicate these results in a crossover study of 8 healthy men who followed a standard diet or ADF with 20 hours of fasting for 2 weeks . Weight remained unchanged. Unlike the Halberg study, glucose uptake and Si were unchanged during the clamp performed 14-hours post-fasting . Thus, it is unknown when Si improves the most post-fasting and if this is a sustainable change, particularly in healthy men. However, a more clinically relevant question is whether IF can benefit subjects with impaired baseline Si.
Because IF in animal studies were associated with decreased serum glucose and insulin, these beneficial effects were anticipated in humans. However, human trials have shown only stable or decreased fasting insulin with no change in fasting glucose , which is a difficult endpoint to translate to the clinical setting. Thus, while some animal studies suggest an association between IF and Si, the results may not be extrapolated to humans.
You May Like: How Do Fasting To Lose Weight
Are There Other Health Benefits To The : 2 Diet
But weight loss aside, advocates of the 5:2 believe that intermittent fasting has a number of other health benefits, from increased energy and concentration, to disease prevention. Ruth says it’s true that some studies “have shown intermittent fasting can have health benefits and lead to weight loss.”
“In Mosley’s documentary,” adds Ruth, “he lowered his risk of getting two of the most common life-threatening diseases, cancer and diabetes, by reducing not only his blood glucose and cholesterol levels to within the normal range, but also levels of a hormone called IGF-1 – known to be a key player in ageing and age-related diseases. As an added bonus, he lost around 19lb of fat in the process.”
Recipes For 52 Meal Plan Day 3
Breakfast: Give a slice of white bread a kick toast it and top with half a teaspoon of cinnamon. Calories so far: 91.
Lunch: Mushroom soup keeps lunch healthy and Knorrs version means youll have more calories to use up for snacks. For a sweet afternoon treat, have two Jaffa cakes . Calories so far: 287.
Dinner: One all the family will enjoy, a serving of this spicy pepper pulled pork comes in at just 290 calories.
Total intake for the whole day = 491 calories.
You May Like: How Much Weight Do You Lose On Intermittent Fasting
Recipes For 52 Meal Plan Day 20
Breakfast: Chocolate for brekkie isnt as awful as it sounds. A Tesco white chocolate and strawberry cereal bar come in at just 85 calories.
Lunch: Pack a fiery punch at lunchtime with Tescos Chilli Chicken Noodles at 195 calories. Calories so far = 280.
Dinner: Opt for a refreshing, filling salad for dinner. Our bean and pepper salad is perfects served with two rice cakes .
Total intake for the whole day = 487 calories.
What The Users Say: Does The : 2 Diet Work
Some users have found that it takes a little while for the weight loss to kick start, but nevertheless, the 5:2 diet works: “Initially there were two weeks when nothing happened, but after four weeks I started to lose weight,” says Jackie, who began the 5:2 diet in January 2018.
Before starting the 5:2 diet Jackie weighed 9 stone 6 lbs, which put her towards the top end of the healthy weight range for her height and age. She wanted to lose half a stone on the diet, but ended up losing 1 stone 3 lbs in around five months.
“The 5:2 diet made me think more about what I was eating and how much I was eating on my ‘off’ days. While I didnt give anything up, I did reduce my portion sizes, particularly when it came to treats like cheese and cake. I found that fairly easy to do,” says Jackie. So eating cheese and cake is compatible with losing weight? It seems so.
What Jackie found hardest was getting into the routine of cooking the lunchtime meals suggested in Mosley’s book, and instead she found herself eating easier to prepare but less satisfying lunches like a sandwich made from one piece of bread. “I was always relieved to get to the end of the second fast day. Not so much because I was hungry, but because of the thought that the next day I could have things I really wanted – just not in great portions,” she says.
Want to keep track of your progress?
Don’t Miss: What Is The Purpose Of Intermittent Fasting
Schedule #: Fasting For 12
Near the end of our year-long coaching program, we offer clients a fasting experiment:
Go a full 24 hours without eating.
Its scary, and it makes people uncomfortable. Which is exactly why we do it.
What it involves
There are no rules or protocols. For instance, people can wake up, have breakfast, then not eat again until breakfast the next day. Or they can have dinner on a Monday, then not eat again until dinner on Tuesday. Or whatever suits them.
The point is to simply try the experience of not eating for a while, and see what happens.
Afterwards, eat normally.
People who benefit
A one-day fast can be transformative for anyone who associates the sensation of hunger with emergency. That tends to include people who learned from their parents that they should eat three square meals a day, as well as finish everything on their plate.
Its also great for people who fear being deprived or restricted, assuming that once they start getting hungry, its going to get worse, and worse, and worse .
And finally, its a great first step that allows you to test the waters, seeing if a more extreme fasting schedulesuch once- or twice-weekly fastingmight work for them.
If you try it
Keeping The Weight Off
After six months on the diet, Wentworth lost about 50 pounds. He said the diet worked for him because he only had to restrict his eating twice a week instead of every single day, and could still eat some unhealthy foods.
With the excess weight gone, Wentworth says he has a ton of energy. He still tracks his weight and goes back to fasting temporarily if he sees it start to go up.
I run a lot now, Wentworth says. I feel great.
Recommended Reading: What Can You Eat While On Intermittent Fasting
What Can You Eat On The : 2 Diet
There aren’t any hard-and-fast rules about what to eat on the 5:2 diet, so you can essentially eat whatever you like on fasting days as long as it stays within the caloric limits. Typically, people will eat lower-calorie foods on their fasting days. These could include vegetables, fish, soup, eggs, and lean meat, plus zero-calorie beverages like water and black coffee or tea. You can eat up to three times a day on a fasting day. Since there isn’t an official list of 5:2 diet foods or 5:2 diet recipes, you just have to keep track of your caloric intake rather than macronutrients and the like.
Recipes For 52 Meal Plan Day 10
Breakfast: Enjoy a medley of 100g hulled sliced strawberries, 100g cubed watermelon and 50g halved seedless grapes. Calories so far: 88.
Lunch: Tuck into Sainsburys Be Good to Yourself Cous Cous & Chargrilled Vegetable pot and 25 blueberries Calories so far: 235.
Dinner: Filling and delicious, make this butternut squash and spinach tortilla by Weight Watchers for dinner. As a final treat to end the day, grab your spoon and enjoy a serving of Hartleys Sugar-Free Raspberry Jelly .
Total intake for the whole day: 441.
Don’t Miss: What Can You Drink When Fasting
Is The : 2 Diet A Healthy Choice For You
If you’re not sure whether the 5:2 diet is the right intermittent fasting program for you, there are other protocols similar to this plan to consider. Here’s how they compare:
- Warrior Diet:This intermittent fasting protocol involves fasting for 20 hours each day and eating all or most of your food within a 4-hour window in the evening. However, this plan lacks sufficient evidence and is not recommended by nutrition experts.
- 16:8 protocol: One of the most popular intermittent fasting methods, the 16:8 protocol involves consuming all of your calories for the day in an 8-hour window and then fasting for the remaining 16 hours. This method works well for beginners because 16 hours is typically a doable fast, especially if you count your sleeping hours.
- Eat Stop Eat: On this plan, youll observe a complete 24-hour fast once or twice a week. For example, if you stop eating at 8 p.m. on Sunday night, you wouldn’t eat again until 8 p.m. on Monday night. Like the 5:2 diet, youre free to choose your fasting days on the Eat Stop Eat diet.
- Alternate-day fasting:This intermittent fasting protocol involves an ongoing cycle: Fast one day, eat normally the next, and so on. You can eat 500600 calories on your fasting days on this diet. Ultimately, alternate-day fasting ends up as a 4:3 diet, versus a 5:2 diet.
What Is The : 2 Diet
Eat what you want five days a week, dramatically cut the calories for two. The part-time diet that still allows you to eat chocolate cake yet lose weight has hit the headlines and taken off in a big way.
The practice of fasting has been around for years, with tests carried out to uncover the potential effects as early as the 1940s. However, the dawn of 2013 ushered in a new spin on a practice that had more commonly been associated with religious rituals or even political protests. The intermittent fast, a weight loss wonder was snapped up by the UK dieting community who, feeling the bulge after Christmas 2012, were told they could eat what they wanted for the majority of the week and still lose weight.
The fasting for weight loss phenomenon was actually set in motion in August 2012, when the BBC broadcast a Horizon episode called Eat Fast and Live Longer. Doctor and journalist Michael Mosley presented the diet du jour as genuinely revolutionary and as a result, published The Fast Diet book in January 2013.
A month after Mosleys book was published, former BBC journalist, Kate Harrison released her version titled The 5:2 Diet Book. The recommendations in both books vary slightly, though the general principles of the diet remain the same.
Recommended Reading: What To Eat To Break Intermittent Fasting
Is The : 2 Diet Good For Your Health
Remember that there is no one-size-fits-all approach when it comes to diet and nutrition. The first red flag for me when reviewing the 5:2 diet is that 500 calories is just not enough food to sustain even your basic bodily functions at rest . You’ll also want to be careful with exercise on those low-calorie days, since you likely won’t be taking in enough fuel to power the workout. Plus, it’s not enough food to supply even your daily needs of major vitamins and minerals if you do choose to try the 5:2 diet, you’ll at minimum want to start taking a multivitamin on the fasting days to compensate for the lack of nutrients you’re getting through food.
When it comes to the fasting days, going for prolonged periods without eating can also prime you to overeat, creating a cycle thats difficult to get out of because long-term fasting can mess with our bodys hunger cues and metabolism. The restriction can also create an unhealthy relationship with food, which is why this diet is especially not advised for people with active eating disorders or a history of disordered eating. This diet is also not indicated for women who are pregnant, nursing or trying to conceive. If you have a history of diabetes, hypoglycemia, or nutrient deficiencies, the 5:2 diet is not recommended.
What Is The : 2 Diet All About
Fasting at a 5:2 ratio. Its fairly straightforward: you eat for five days and fast for two.
This means you get to eat regularly on five days of the week, with no restrictions on when and how much you eat.
And you only fast for two days a week, restricting your calorie intake to 25% of your entire daily consumption. This amounts to approximately 500-600 calories per day on average.
The good news is that the two fasting days should not be consecutive, and at least one non-fasting day should be between them.
Some people would up the ante by fasting completely calorie-free on their fasting days.
The ultimate aim of the program is to consistently remove 3000 calories from your weekly consumption, which is approximately 21% of your normal requirements.
Many individuals have found success with the Fast Diet, often known as the 5:2 diet.
The 5:2 diet offers a number of health advantages in addition to weight reduction, including:
- Insulin and glucose levels are reduced .
- Defends against cardiovascular disease .
- Blood pressure is reduced .
You May Like: How Long Is Intermediate Fasting
Recipes For 52 Meal Plan Day 17
Breakfast: Start off the day with a hard-boiled egg and a satsuma as an elevenses snack. Calories so far = 103.
Lunch: Take half of Weight Watchers Mediterranean Veg Quiche , and a Tesco side salad for a midday meal to give you a real energy boost. Calories so far = 178
Dinner: This hearty vegetable stew is packed full of veg including carrot, parsnips, celery, and swede
Total intake for the whole day = 453 calories
Is Not For Everybody
Intermittent fasting, in general, is not suitable for everybody. This includes the 5:2 diet and even the new modified plan of increasing your calorie intake to 800 cal on the fasting days.
If youre trying to conceive, pregnant or breastfeeding, you shouldnt fast. Fasting is not ideal for those who are under 18 years old, underweight or have battled an eating disorder.
If you have a medical issue such as anemia, hypoglycemia or type 1 diabetes, you should consult your general practitioner before trying the 5:2 fasting method.
You May Like: What Foods To Eat On 16 8 Intermittent Fasting
Recipes For 52 Meal Plan Day 13
Breakfast: Begin your day with a bowl of porridge with a sweet maple syrup topping. Put 20g porridge oats in a bowl with 2tbsp water and 2tbsp skimmed milk. Microwave on high for 1 min 20 secs until the oats are tender and then stir in 1tsp maple syrup. Calories so far: 100
Lunch: For lunch on the go, opt for Tescos Healthy Living Chicken Noodle Soup in a Mug and one Salt & Vinegar Snack a Jacks Rice Cake . Calories so far: 185.
Dinner: Our delicious Thai curried noodles are a great dinner option .
Total intake for the whole day = 482 calories.
Where Did The : 2 Diet Come From
Originally brought on the scene as an alternative to the Atkins diet or the more popular Dukan diet, people couldn’t get enough of the idea of intermittent fasting to lose extra pounds after Michael Mosley’s 2012 documentary, Eat, Fast And Live Longer, raved about it. His spin-off book, The Fast Diet, went on to sell over 400,000 copies in the UK alone.
Find out more about it below but remember, you should never calorie restrict without consulting your doctor first. If you’re not eligible to do so, you could be putting your health at risk.
Recommended Reading: How To Reduce Fasting Glucose
Side Effects Of Intermittent Fasting
Intermittent fasting as a subject topic has some side effects. Note that most of these symptoms are adaptation problems that mainly occur at the beginning of the fasting period. After a period of time, you start experiencing the long-term benefits of IF. Therefore, before you start intermittent fasting, these are the side effects that you may have to know.
- You may experience a spike in uric acid. This acid is one of the primary risk factors for gout and kidney stones.
- You may also experience coldness in your hands and feet.
- You may experience moodiness especially within the initial three days of the fasting period.
- Headaches may also occur during the initial period of fasting.
- You may experience stomach acids since fasting raises the levels of acids in the stomach.
- You may feel nauseated after eating. This goes away after a period of time
- You may faint if you do prolong fasting too quickly.
- Sometimes, you may experience hair loss if you already have nutritional deficiencies
Additionally, it may not be a good idea for you to overindulge on non-fasting days. Clinical studies found that overindulgence on non-fasting days can lead to adverse health effects. . So, you may be losing weight but your body may not be getting any health benefits.