Have you ever heard about 5: 2 diet? The diet is called 5: 2
because you are required to eat regularly for five days, and reduce the amount
of calorie intake drastically on the other two days.
The target of the 5: 2 diet is to reduce calorie intake to
only one quarter of the total calorie intake routinely. For example, a person’s
daily calorie target is 2,000 calories. So, on two days of “fasting”,
that person can only consume 500 calories.
The most important thing is that the two days of fasting
should not be sequential. For example, do it every Tuesday and Friday or Monday
and Wednesday. Because, our body still needs calories and nutrients to stay fit
and healthy. However, the food that you chose to consume is not limited.
The 5: 2 diet focuses on limiting the number of calories on
two fasting days. This method can make you more satisfied with your diet,
because it is not too tight, right? Even so, that does not mean we can eat
freely in the remaining five days. Stick to the healthy eating patterns, and
avoid fast foods or sugary foods.
Benefits of 5:2
There are a number of benefits that can be obtained by
running a 5: 2 diet pattern. Like reducing the risk of diabetes type 2, and
losing weight for sure. To achieve your desired weight, you must eat amount
calories less than the number that you burn.
The Nutritionists call it a calorie deficit. If followed
correctly, a 5: 2 diet can be a simple and “right on target” way to cut
calories, thus helping us burn excess fat.
Although there are not many studies that discuss diet 5: 2
specifically, we can use the previous studies on intermittent fasting as the
A research of the Annual Review of Nutrition noted, in
animal studies, a diet similar to intermittent fasting could help reduce fat texture
and fat-storing cells.
The study noted that intermittent fasting was as effective
as calorie restriction, in order to achieve the target of weight loss and
improve metabolic health. Is this diet safe for everyone? This diet can be an
alternative for some people who want to run a diet plan that is not too strict,
but not for everyone.
People who have
lower blood sugar level are easily dizzy and tired, so they are not to apply
this kind of diet.
breastfeeding women are also prohibited from fasting. Meanwhile, children and
adolescents need to follow the doctor’s advice if they want to run it.
people who suffer from chronic diseases such as diabetes need to consult with a
Dietary habit of 5: 2
There is no
standard dietary for two fasting days on this 5: 2 diet, because everyone has a
different body response. In principle, on these two days of fasting, you must
only consume 5 percent of your total calorie intake.
start with a light breakfast to energize them when doing activities. But for
some others, breakfast makes them feel hungrier at the rest of the day. This
kind of people may need to wait for the right hour to eat heavily.
eating plan can be different for each person. Some people apply the following
eating patterns on two fasting days: – Breakfast in small portions, lunch late,
and not have a dinner. – One big meal at dinner or breakfast.
1. High Fiber Vegetables
For a beginner,
eating more vegetables can help them feel fuller. Vegetables have lower calories
than animal products and whole grains.
That is, choose
vegetables as your snack. Salad and dark green leafy vegetables can be the right
choice of foods to fill you with low calories.
plays a very important role to keep us full for two fasting days. Focus on
low-fat protein sources, such as fish, eggs, nuts, tofu, and others. Don’t
forget to avoid excess oil when processing food by frying. Choose the process by
roasting, boiling or burning.
3. Black berries
contain lots of sugar. But not in black berry fruits, like blackberries and
blueberries. Black berries can also be filler without adding a lot of calories.
You can also
choose soup, a filling food which doesn’t add a lot of calories. Water can also
help you to be full and very important for your body.
If you want
to drink coffee or tea, try not to add sweeteners. Because for some people, drinking
coffee or tea can stimulate their digestive system and make them feel hungry.
Herbal tea is another option to help increase your fluid intake.