Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating period and fasting periods(Diet)
5:2 is one of the popular forms of intermittent fasting which basically involves eating for 5days and eating less for 2 days. You need to follow this for a minimum of 4 weeks for best results.
You can start the diet from Monday or any day in a week based on your work schedules and family life. So Monday, Wednesday, Friday, Saturday and Sunday you will eat regularly. Tuesday and Thursday will be your fasting days. Don’t choose consecutive days for fasting as it is important to get calories and nutrients for your body.
Recommended calorie intake while on weight loss is around 1500 calories a day for women and 2000 calories a day for men. So on week 1 Monday, Wednesday, Friday, Saturday and Sunday you would be required to eat no more than these many calories depending on the gender and on Tuesday, Wednesday the calorie intake will go down by 25% which means for women 400 calories and men 500 calories a day
Week 2 – Reduce your calorie intake by 10 – 15% on regular days so calorie intake will be 1300 calories for women and 1700 calories for men and on fasting days the calorie intake would remain same 400 calories for women and 500 calories for men.
Week 3 – Reduce your calorie intake by another 10 -15 % so calorie intake on regular days will be 1100 calories and 1500 calories for a man and on fasting days the calorie intake would remain same 400 calories for women and 500 calories for men.
Week 4 – On regular days the calorie intake will be 1100 calories and 1500 calories for a man and on fasting days the calorie intake would remain the same 400 calories for women and 500 calories for men.
What to eat while you are following 5:2 diet plant?
As your goal is to lose weight than you should focus on Nutritious, High fibre, High protein foods choosing these kinds of foods will make you full without consuming too many calories. The food options are unlimited however choose food which is low in carbs to make your meal combos with steamed vegetables, Bowl of curd, Boiled eggs, Grilled chicken, Fish, Low-calorie soups, Oatmeal, Brown rice, Seeds and Nuts. Cauliflower or broccoli rice is also a great option. To drink choose Green smoothies, Black or Green Coffee, Black or Green Tea, regular milk tea without sugar etc. Avoid consuming processed foods which are high in calories, Refined carbs like Pasta, White rice, Bread and excess fats like cooking oil, fats and cheese. Combining this diet with 15-20 minutes of exercise will be more helpful.
Read Also : Diabetes Diet: Fenugreek (Methi) Water May Help Regulate Blood Sugar Levels
Benefits of 5:2 diet plan
- Bodyweight will go down significantly
- Belly fat will be reduced resulting in reduction o waist circumference
- Body fat% go down with no change in muscle mass
- Reduce levels of triglycerides
- Inflammation goes down
- Levels of leptin hormones go down
- Basically body use stored fat to generate energy resulting in weight loss
Who should avoid this diet?
Pregnant women, Nursing Mothers, women who are trying to conceive or fertility issues, people with low blood sugar levels, people with type one diabetes and someone suffering from an Eating disorder.
Tags: #diet, #dietsehat, #fitness, #getgreengetgrowing, #gngagritech, #greenstories, #gym, #health, #healthy, #healthyfood, #healthylifestyle, #motivation, #nutrition, #weightloss, #workout
