The 5:2 Diet Book: Feast for 5 Days a Week and Fast for 2 to Lose Weight, Boost Your Brain and Transform Your Health

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Our 5:2 Diet meal plan gives you a delicious and healthy daily menu for 2 days of fasting and 5 non fasting days. The two days of fasting also help you to eat normally on other days. Simply carry on with the plan, using 5:2 diet meal plans, until you’ve achieved the weight you’re happy with. At this point, you can maintain your weight by having a 500-calorie day once a week. 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. How the 5:2 plan works

Your 500-calorie days will help to stabilise your insulin levels and hunger. You should find your appetite is smaller on normal days, so you won’t have to work so hard to stay around the 2,000-calorie mark.In a study carried out in 2013 (4), 115 overweight women, aged 20-69 and with a family history of breast cancer, were randomly allocated into three groups: Research shows fasting has no negative effects on the ability to do moderate activity. Even so, it’s important to listen to your body. Also, doing cardio can help your body tap into its fat stores, and maximise the benefit of your fasting days. However, the most dramatic effects are seen in overweight individuals, and what contribution the actual weight loss makes to the overall effect is difficult to determine. So, yes, most studies identify it as safe and effective, but how much better it is than any other diet to improve important health parameters is difficult to ascertain." What and when can I eat on the 5:2 diet? U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition. December 2020. Breakfast: Perfect to grab on the go, an Alpen Fruit and Nut Bar starts your day off at 109 calories. Calories so far = 109

On the days you eat normally, you should be aiming for around 2,000 calories a day, but don’t worry if you have a blowout, such as going out for a meal and/or drinks, a couple of times a week. Those on the 5:2 achieved 5% weight loss in 59 days compared to 73 days by those on the calorie restriction diet. Results also showed that:Dinner: Stuffed peppers with couscous, courgette, and mozzarella keep your daily calorie count under 500 (243 cals)