Very much the ‘diet du jour’ of 2014, the 5:2 Diet’s popularity isn’t likely to dwindle anytime soon.
Originally hailed, as the ‘part-time’ diet that allowed you to eat anything and everything you wanted 5 days a week, all you had to do was to fast twice a week in order to keep yourself trim.
Sounds simple and possibly too good to be true right?
What is the 5:2 Diet?
Fasting isn’t exactly a new concept; cultures have been using it for centuries, predominately within religious practices or as a form of protest. Although it’s history, may not sound like the most logical foundation for a widespread dieting trend, scientists quickly began to pin point some of the benefits of intermittent fasting and before you knew it the ‘The 5:2 Diet’ was born.
Those following the diet are encourage to eat as they would normally 5 days a week and then for 2 days of the week they fast by restricting their calorie intake (500 calories for women and 600 for men). Sadly that doesn’t mean we can spend 5 days enjoying giant bowls of pasta and a pudding at every meal, your still encouraged to stick to recommended amount of calories for your gender, age and activity level on the days that you aren’t fasting.
Not only is the 5:2 believed to aid weight loss, but it’s also thought to have a big impact on your overall health, helping to reduce the risk of heart disease, stroke and high cholesterol levels.
Try The 5:2 if….
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If calorie counting is your thing, and you need a strict structure to abide by, but also know you need a bit of freedom with what you can eat.
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There’s no denying the ‘part-time’ approach to the 5:2 will have hugely contributed to it’s success, everyone likes the idea of quick and easy solutions. However, this diet position itself as a lifestyle choice, so if you choose to do this diet, you are encouraged to do so for a prolonged period of time to ensure you reap the health benefits outside * of immediate weight loss.
5:2 Ingredient and Recipe Ideas…
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When it comes to choosing your meals on fast days, spending a little time selecting ingredients can make or break it. You want to make sure you are getting the most bang for you buck, so choosing low calories foods that are high in nutrients will help to fill you up and keep hunger at bay.
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Don’t be tempted to reach for the ‘diet’ or ‘low calorie’ ready meals, they may not contribute much to your calorie quota but they also lack essential nutrients which means they won’t help to fill you up and give you enough energy for the day. Fresh is always best, so focusing on an abundance of some of the foods below will ensure you don’t feel like eating your arm by 3pm.
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Lots and lots of salad and leafy greens
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A small amount of lean meats, fish and eggs
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Black coffee, herbal teas and plenty of water
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Seasonings and herbs to ‘spice’ up simple meals
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Soups to fill you up and give you a warming alternative to the usual salad
The 5:2 Diet Inredients To Avoid…
There is no restriction on what you can eat on either the fast or feast days.
On fast days though, some foods that will quickly top up your calories and so are best avoided are:
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Processed carbohydrates such as white bread, pasta and rice
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Milky drinks, the calories will top up without giving you many nutrients to fill you up.
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Sugar, it offers barely any nutrients and will just leave you with a sugar slump and hour later and starving for your next meal.
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Too much fruit, instead stick to low sugar fruits such as berries
Who to follow on Instagram
Set to be 2016’s 5:2 figurehead, Elly Pear has just brought out a new cookbook which shows you how to eat well on both feast and fast days. You can follow her instagram @ellypear or just pick yourself up a copy of the cookbook here.