Intermittent fasting has been a hot topic for years, and some people vow to fast fast for weight loss and overall health. There are many forms of intermittent fasting, but the one of particular interest is the 5: 2 fast.
The 5: 2 fasting diet is “based on cell biologist Valter Longo’s research with rats and yeast,” explains Gina Keatley, a dietitian certified as a dietitian in the City of New York. Longo did some research on this diet plan and found a link between a 5: 2 fast and various health benefits (more on this later). ..
But what is a 5: 2 fasting meal? How does this work? Here’s what you need to know:
What is a 5: 2 fasting meal?
A 5: 2 fast is a form of intermittent fasting, fasting for two days and usually eating for five days, explains Sonya Angelone RD, a spokeswoman for the Academy of Nutrition and Nutrition. .. You do not have to live in water and air on fasting days. She says her calorie intake is only very limited.
“Calories are limited to 500 calories per day for women and 600 calories per day for men,” says Angelone. Beyond that, you set the rules. “Officially, it doesn’t matter which two days you fast, but we want to have one non-fasting day in between,” said author Jessica Coding RD. A small book of game changers. “We do not recommend doing both fasting days in a row.”
Here is an example: You can have a 500 calorie fast on Mondays and Thursdays and eat normally on Tuesdays, Wednesdays, Fridays, Saturdays and Sundays.
What can I eat with a 5: 2 fasting meal?
It is advisable to eat a Mediterranean-style diet on non-fasting days, says the author of Kelly Guns, RD. Small change diet. But not everyone actually does. “It seems that many people are eating what they like, “Gans says.
Coding is recommended to focus on nutritious foods and healthy fats such as avocados, nuts and seeds, as well as various protein sources such as fish and lean meats. “If you’re consuming 500 calories on a fasting day, but the calories in Sour Patch Kids, you’ll have a completely different experience than those who eat avocados and healthy fats,” she says.
Can I lose weight on a 5: 2 fasting diet?
It’s possible to lose weight with a 5: 2 fasting diet, but that really depends on what you eat on a non-hungry day, Coding says. If you burn more calories than you consume overall, you’ll lose weight, she says. But if you eat too much on a non-fasting day, that’s not the case.
“People also tend to lose weight when they stop eating these fasting meals,” Coding says.
What are the strengths and weaknesses of a 5: 2 fasting diet?
There are several animal studies that suggest that a 5: 2 fasting diet may bring health benefits. “Animal and yeast studies have extended lifespan and reduced cancer,” Keetley points out. People can also feel more “controlled” in their diet “by making plans,” she says.
“This diet is easy to follow and you don’t have to measure the size of the hassle or count calories,” says Angelone. “Fasting days are flexible in terms of what and when you can eat. Also, most foods are accepted on a 5: 2 diet. [and] You can choose the day of fasting. “
Guns points out that if you can eat normally on a non-fasting day, you need to lose weight. “If you do it right, you’re limiting the calories that ultimately lead to weight loss,” she says.
However, this diet also has its drawbacks. The main thing is that you have to strictly limit calories on certain days. “On a fasting day, you’ll be tired, hungry, frustrated, and weak because you don’t have enough calories,” says Guns.
According to Angelone, consuming 500-600 calories a day is also “very difficult”. And you aren’t guaranteed to lose weight, she says, because you can technically eat what you want on a non-hungry day.
The code warns that people with a history of eating disorders should not try a 5: 2 fasting diet. “This can be a slippery slope,” she says.
Overall, nutrition experts aren’t always obsessed with the idea of a 5: 2 diet. “Low-calorie days are very limited and can be difficult to track,” says Angelone.
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