The 5:2 diet is a convenient diet for weight loss

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A calorie-restricted diet increases life expectancy and reduces the risk of many diseases, including cancer, diabetes, and cardiovascular disease.

The 5:2 Restrictive Diet involves regular meals for 5 days a week and restriction of calorie intake 2 times a week to 500-600 kcal per day, depending on gender.

In fact, this is more likely not a diet, but a diet, because there are no requirements for exactly what foods to eat and when.

Many people find that it is much easier for them to stick to this way of eating than to arrange short fasts for themselves or monitor the daily calorie content of the diet.

 

What is the 5:2 Restrictive Diet?

For five days a week, you eat normally and don't think about calorie restriction. But twice a week, you limit your calorie intake to a quarter of your daily requirement, which is about 500 calories per day for women and 600 for men. The only condition for a restrictive diet is that there should be a break of at least one day between fasting days. These two days can be, for example, Wednesday and Saturday or Monday and Thursday.

The 5:2 diet is a convenient diet for weight loss

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On days when you limit yourself to food, you need to eat 2-3 times a day in very small portions. Either 2 times 300 kcal, or 3 times 200 kcal.

Here is an example of the calorie content of 100 grams of food:

  • Buckwheat porridge 132 kcal
  • Boiled cod 80 kcal
  • Boiled chicken 170 kcal
  • Boiled eggs 160 kcal
  • Green peas 78 kcal
  • White cabbage 27 kcal
  • Bulgarian pepper 27 kcal
  • Tomatoes 20 kcal

It is important to emphasize that on regular eating days, you should not eat anything. If you drink alcohol excessively and eat unhealthy food, then this is unlikely to be of any benefit to you. Most likely, in this case, you will not lose weight, and you may even gain it, even with a restrictive diet.

The 5:2 diet is a convenient diet for weight loss

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A large body of scientific evidence supports the positive effects of a calorie-restricted diet on health and longevity. These studies show that the 5:2 restrictive diet helps to reduce weight, and is an effective means of increasing insulin sensitivity, has a beneficial effect on the cardiovascular system.

Thus, the restrictive 5:2 diet has impressive health benefits, which include weight loss through reduced fat mass, no change in muscle mass, decreased insulin resistance, increased levels of good cholesterol, and reduced inflammation.

Such a diet will be even more effective for weight loss when combined with exercise.

There are no single rules about what or when you should eat on fasting days. Some people feel better starting the day with a small breakfast, while others prefer not to eat breakfast at all or eat breakfast as late as possible. The usual practice of fasting days is three small meals: for breakfast, lunch and dinner, or two meals in a slightly larger volume.

A daily calorie budget of 500 for women and 600 for men should be used wisely. It is better to focus on nutritious foods that are high in protein and fiber, which will make you feel full and not high in calories, such as a piece of boiled fish or an egg and raw vegetable salad.

The 5:2 diet is a convenient diet for weight loss

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fast carbs (sugar, honey, candy) should not be used on diet days.

Vegetable soups are an excellent food option on fasting days. One way or another, you will have to experiment yourself and find out what is best for you.

Although the 5:2 restrictive diet is safe for healthy people, it is not for everyone. Such a diet may be contraindicated for people with a low body mass index, children, the elderly, pregnant women, nursing mothers, diabetics and some others.