The fast diet, or the 5:2-diet, is designed to help people lose weight with adapted intermittent fasting. In fact , people who have easy diets consume a few calories on two non-consecutive days a week (roughly 500 calories for women and 600 calories for men) and only consume what they want on the other five days.
The diet that began in the UK dramatically slashes your calories 2 days a week and essentially you fast. It isn’t healthy for everyone, so please check with the doctor if you intend to test it.
The fast diet is similar to other fasting diets , especially those that follow an intermittent fast pattern of 5:2 (two nonconsecutive days of fasting interspersed by five days of normal food).
The Fast Diet for Weight Loss
You are expected to lose weight with the fast diet, because on two days of the week you will be eating less calories than you will usually. If you keep to the plan, you’ll drop weight constantly. And as the two fast days are nonconsecutive and at least allow for some food, the diet writers have discovered that the people usually do not overeat on non-fast days.
How to Start the Fast Diet
Choose two nonconsecutive days that you will be fasting each week. And start lowering your calorie intake.
- Try 50 g of protein from sources like fish, chicken, tofu, nuts, seeds, legumes and eggs.
- Complete your diet with low-calorie, fiber-rich vegetables..
The Fast Diet is easy: The minimalist set-up of the Fast Diet makes it quite comfortable, because you can count and retain calories. The biggest downside is undoubtedly the idea of a diet – food and calories are overlooked on two days a week.
It’s easy to find low-calorie, fast-friendly recipes. There are many books or websites that include several recipes and meal plans for the fast diet.
What to Eat and What to Avoid
In the fast diet, you normally eat five days a week and fast two days. Your days of fasting must not be consecutive; between them should be at least 1 day of eating.
When you are fasting, you are allowed to eat but not too much. Women get five hundred calories a day; men get six hundred. This is much less than what is normally recommended. You might need three or four times as many calories depending on your age , gender and how active you are.
- It is a good idea to plan your calories ahead. You might prefer a single 500-calorie-meal or several 100-calorie snacks.
- Fruits and vegetables
- Low-fat cottage cheese or yoghurt
- Boiled or poached eggs
- Fried foods
- Red meat
- Cookies, candy, and other sweets
- Sugary drinks (including sweetened coffee and soda)
- Ice cream
- Large portions of any food