There are many diet plans that promise quick and easy weight loss. Unfortunately, this route of rapid weight loss, often hungry defend, can lead to serious health problems. Unlike starvation diets, 5 2 diet is a simple diet where you normally eat for five days while limiting calorie intake for two days of fasting.
When there is a new regime in town, everyone seems to go gaga over it. That's what happened with the new 5: 2 diet plan which has become one of the most popular fad diets this year. The best part is this simple control plan that ensures rapid beach ready body. Also known as quick scheme, 05.02 plan, intermittent or Mosley, 5 fasting diet: 2 involves diet to eat for five days a week, while the rest of the days that are supposed to fast. By fasting, you do not have to starve. In fact, it implies for the specified day, a person should limit his / her calorie intake to less than 500 calories (600 calories for men). This form of intermittent fasting has received a positive response from many people, especially those who have a problem sticking to long-term diet.
The regime has gained immense popularity after the movie Eat, Fast & prolong life appeared on the television program BBC 2 Horizon. With writer Mimi Spencer, Mosley gave a detailed description of the diet plan and the science behind it in the diet book fast: Lose weight, stay healthy and live longer. In his book explains how diet, the science behind it and feed the diet works. He drew much of his theories of research on fasting by Dr. Krista Varady in the United States and Dr. Michelle Harvie in Britain. Before understanding if 5: 2 works or not, it is important to consider the science behind the diet.
How does 5: I work 2 power?
Understanding the science behind intermittent fasting is the key to understanding how this system actually works. When rapid, energy derived from the body is blood glucose. Once the blood glucose is exhausted, the body takes the stored glucose also known as glycogen.
Once glycogen stores are depleted by the body, energy and glucose necessary for the daily operation is taken from the fat stores. While this may make fasting look very attractive, but when each day is done, you can push the body into starvation mode, where instead of losing weight, calorie intake impacts decreased metabolism and results in muscle loss .
Therefore, the 5: 2 Power does not encourage starvation or severe calorie restriction, calorie consumption which is well below a normal and healthy life. Instead, the diet encourages eating fewer calories "" some days. Although 500 to 600 calories is not that you can get fiber-rich fruits, vegetables, cereals. While protein can be obtained from sources such as eggs and lean meat. Porridge with cinnamon and nutmeg or quinoa salad are tasty and healthy food choices for this plan.
The following diet as suggested in the book for a woman (500 calories) includes:
Breakfast: 142 calories
Half a pot of cream cheese 100g
A pear slices 100 g
A fresh fig 55 g
Dinner: 341 calories
Sashimi, with 3-5 pieces of salmon 100 g and 100 g of tuna served with soy sauce, wasabi and ginger.
1 mandarin (tangerine)
Total for the day: 483 calories
Benefits 5: Plan 2
✔ The growth of new brain cells
The science behind the 5: 2 power system based on scarcity and abundance of early humans in which there were days these people were without food. Mosley believes this has led to a rapid growth of new brain cells in the hippocampus, because of high levels of protein called brain-derived neurotrophic factor, or BDNF. The hippocampus is the brain region responsible for memory. The growth of new cells in the brain is associated with greater improvement in memory.
✔ A better use of insulin
In addition to memory improvement, fasting and excess BDNF helps to improve mood. It also helps the body use insulin more, increasing the effectiveness of insulin in glucose storage. This increase in insulin sensitivity in turn reduces the risk of obesity, hypertension, cardiovascular disease and diabetes.
✔ cells protection against cancer
Fasting has also shown promising results in the fight against cancer. When the body has less food, normal cells in a survival mode. Unlike cancer cells divide rapidly, these healthy cells are forced to hibernate. This protects cells from cancer cells, thereby limiting the spread of cancer.
The disadvantages of 5: Diet 2
Difficult to follow ✘
Not everybody can follow this diet, and one of the many criticisms is that it is very difficult to follow. 600 or 500 calories is not much and can leave you hungry and cranky during the two days you have to fast.
✘ insufficient evidence of effectiveness
Hunger pangs are often accompanied by irritability, sleep disturbances, anxiety and dehydration. Furthermore, there is insufficient scientific research on human beings who can attest to the real weight loss with this diet. Critics of the plan say that intermittent fasting can give the digestive system a rest, but there is no significant weight loss.
✘ slows metabolism
Nutrition experts believe that when caloric intake is reduced by fasting days inner body starts alarm and metabolism slows. Also, most people tend to overeat on the days that you are allowed to eat. Instead of reducing calories for two days, so it is advisable to reduce your daily calorie intake based on the basal metabolic rate.
Does it work?
Depends on the person. For some, it can work very well, hitting not only your weight, but also reduces the risk of complications such as diabetes and cholesterol in type 2 obese people. However, there are others who are discouraged by the regime, partly because of the difficulty of fasting. Although it is quite feasible plan in relation to plans to major hunger mode, support long-term, it can be a challenge. Since there is almost no evidence to support the benefits or long-term effects, it is best to consult your doctor before starting on the plan. This diet is not recommended for pregnant women, children or people with serious health problems.
Instead of sticking to a new diet plan is advised to eat healthy. Reducing daily caloric intake, eat healthy foods and exercise regularly have a much greater advantage of any diet plan. Weight loss is not a quick fix. In fact, a permanent change is needed in the attitude and habits to stay healthy and fit.
The regime has gained immense popularity after the movie Eat, Fast & prolong life appeared on the television program BBC 2 Horizon. With writer Mimi Spencer, Mosley gave a detailed description of the diet plan and the science behind it in the diet book fast: Lose weight, stay healthy and live longer. In his book explains how diet, the science behind it and feed the diet works. He drew much of his theories of research on fasting by Dr. Krista Varady in the United States and Dr. Michelle Harvie in Britain. Before understanding if 5: 2 works or not, it is important to consider the science behind the diet.
How does 5: I work 2 power?
Understanding the science behind intermittent fasting is the key to understanding how this system actually works. When rapid, energy derived from the body is blood glucose. Once the blood glucose is exhausted, the body takes the stored glucose also known as glycogen.
Once glycogen stores are depleted by the body, energy and glucose necessary for the daily operation is taken from the fat stores. While this may make fasting look very attractive, but when each day is done, you can push the body into starvation mode, where instead of losing weight, calorie intake impacts decreased metabolism and results in muscle loss .
Therefore, the 5: 2 Power does not encourage starvation or severe calorie restriction, calorie consumption which is well below a normal and healthy life. Instead, the diet encourages eating fewer calories "" some days. Although 500 to 600 calories is not that you can get fiber-rich fruits, vegetables, cereals. While protein can be obtained from sources such as eggs and lean meat. Porridge with cinnamon and nutmeg or quinoa salad are tasty and healthy food choices for this plan.
The following diet as suggested in the book for a woman (500 calories) includes:
Breakfast: 142 calories
Half a pot of cream cheese 100g
A pear slices 100 g
A fresh fig 55 g
Dinner: 341 calories
Sashimi, with 3-5 pieces of salmon 100 g and 100 g of tuna served with soy sauce, wasabi and ginger.
1 mandarin (tangerine)
Total for the day: 483 calories
Benefits 5: Plan 2
✔ The growth of new brain cells
The science behind the 5: 2 power system based on scarcity and abundance of early humans in which there were days these people were without food. Mosley believes this has led to a rapid growth of new brain cells in the hippocampus, because of high levels of protein called brain-derived neurotrophic factor, or BDNF. The hippocampus is the brain region responsible for memory. The growth of new cells in the brain is associated with greater improvement in memory.
✔ A better use of insulin
In addition to memory improvement, fasting and excess BDNF helps to improve mood. It also helps the body use insulin more, increasing the effectiveness of insulin in glucose storage. This increase in insulin sensitivity in turn reduces the risk of obesity, hypertension, cardiovascular disease and diabetes.
✔ cells protection against cancer
Fasting has also shown promising results in the fight against cancer. When the body has less food, normal cells in a survival mode. Unlike cancer cells divide rapidly, these healthy cells are forced to hibernate. This protects cells from cancer cells, thereby limiting the spread of cancer.
The disadvantages of 5: Diet 2
Difficult to follow ✘
Not everybody can follow this diet, and one of the many criticisms is that it is very difficult to follow. 600 or 500 calories is not much and can leave you hungry and cranky during the two days you have to fast.
✘ insufficient evidence of effectiveness
Hunger pangs are often accompanied by irritability, sleep disturbances, anxiety and dehydration. Furthermore, there is insufficient scientific research on human beings who can attest to the real weight loss with this diet. Critics of the plan say that intermittent fasting can give the digestive system a rest, but there is no significant weight loss.
✘ slows metabolism
Nutrition experts believe that when caloric intake is reduced by fasting days inner body starts alarm and metabolism slows. Also, most people tend to overeat on the days that you are allowed to eat. Instead of reducing calories for two days, so it is advisable to reduce your daily calorie intake based on the basal metabolic rate.
Does it work?
Depends on the person. For some, it can work very well, hitting not only your weight, but also reduces the risk of complications such as diabetes and cholesterol in type 2 obese people. However, there are others who are discouraged by the regime, partly because of the difficulty of fasting. Although it is quite feasible plan in relation to plans to major hunger mode, support long-term, it can be a challenge. Since there is almost no evidence to support the benefits or long-term effects, it is best to consult your doctor before starting on the plan. This diet is not recommended for pregnant women, children or people with serious health problems.
Instead of sticking to a new diet plan is advised to eat healthy. Reducing daily caloric intake, eat healthy foods and exercise regularly have a much greater advantage of any diet plan. Weight loss is not a quick fix. In fact, a permanent change is needed in the attitude and habits to stay healthy and fit.
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