The 5:2 diet is based on a principle known as intermittent fasting. This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days.
With the 5:2 diet, participants can expect to lose anything from a few pounds to a few stone over time. This will entirely depend on your weight when you first begin and other aspects such as how much you're exercising during normal calorie intake days.
The new 5:2 Diet
Michael Mosley is now suggesting we can eat 800 calories while doing the 5:2 Diet. In a article in The Telegraph he said “You don't need to stick to 600 calories. Cutting down to 800 calories a day seems to be almost as effective and for some people much more 'doable'.
5:2 method.
This approach involves eating normal, healthy meals over 5 days of the week and limiting yourself to 500-600 calories during 2 days of the week. It's unclear whether it's more beneficial to eat all your calories in one meal or spread them throughout the day, so do what works for you.
Women wishing to lose menopause belly fat should consider the Mediterranean diet as it helps people lose fat while maintaining muscle mass. This diet focuses on food such as vegetables, fruits, fish, olive oil, and whole grain.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
You should aim for 10,000 to 12,000 steps per day, but remember diet is key to losing weight. Can I lose 2kg a week with intermittent fasting? Yes. Typically people chose a period of time during the day that you will fast which will last 16 to 20 hours.
You will lose up to 10 pounds (4.5 kgs) if you consume 800 calories and exercise regularly. Make sure your doctor or nutritionist is aware of your diet pattern.
It will be hard to exercise on fasting days as your body is only running on 500 calories. On fasting days you may feel tired, have a lower attention span and energy levels. Fasting days where you only eat 500 calories may encourage disordered eating patterns and may not be sustainable long-term.
This is how much weight you can lose with intermittent fasting. In doing the fast correctly and ensuring that it is aligning with your mind, body and soul–you can expect a good weight loss of anywhere between 2 to 6 kgs a month with excellent inch loss and increase in energy levels and brain function.
But this diet has drawbacks, too. A major one is that you have to severely restrict calories on certain days. “On the fasting days, due to lack of adequate calories, you will most likely be tired, hungry, irritable, and weak,” Gans says.
As with food, your drinks aren't that restricted on the 5:2 diet plan. The diet supports drinking black tea and coffee, herbal teas and diet drinks. (Note: While you can have milk in your hot drinks, it does contribute towards your overall calorie count).
The short answer is yes, you can drink coffee while intermittent fasting. However, this answer comes with a big caveat: You can only drink black coffee while intermittent fasting. Coffee drinks with cream, sugar, or other forms of calories will break your fast.
Instead of spreading out 3 large meals throughout the entire day, try to eat all of your food in a period of 8 or 10 hours and then fasting until the next day. Pick a window of time, like 11 am to 7 or 9 pm, and allow yourself to eat during then. Outside of those hours, only drink water or other no-calorie drinks.
At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low. I realised I don't need to eat three times food in a day. I followed intermittent fasting (16:8 food eating window) and my body responded very well.
It also helps to preserve muscle mass while targeting fat loss, and its simplicity makes it a sustainable approach to healthy eating habits. In addition, intermittent fasting can lead to a noticeable reduction in belly fat and other health benefits.
To answer the question set in the title of this article, in my opinion: 16:8 is a better way of doing Intermittent Fasting than 5:2. Remember, you are not defined by what you weigh. Research to find a healthy weight for you.
This is a great diet to lose belly fat. There are many variations of intermittent fasting and all of them promise quick weight loss. But this particular one is quite effective and you can follow it without getting depressed about food deprivation.
Try to stop eating foods that are likely to trigger hot flushes and night sweats by avoiding stimulants like coffee, alcohol and spicy foods especially in the evening. To combat any tiredness you might be feeling, cut out sugary foods instead opting for protein rich snacks such as a boiled egg & cherry tomatoes.
Menopausal Women, Bananas Aren't Best: The Most Potassium-Rich Foods To Cut Stroke Risk. Until middle age, women tend to have lower stroke risks than men. But then menopause happens, and a swirling mix of hormones changes everything.
This Greek Yoghurt Bowl is a quick, delicious and nutritious snack for women going through the menopause and contains essential nutrients that can support menopausal symptoms: Calcium to help bone health. Fibre to support digestive health. Omega 3 to help maintain normal blood cholesterol levels.