Recently, Intermittent Fasting has become a lot popular both abroad and in our country. It is safe to say that it has been a rising trend lately.
Although there are various methods of intermittent fasting diet, one of the most preferred one is the 5:2 diet. The basic principle of the 5: 2 diet is to take normal amounts of nutrients 5 days a week and consume between 500 and 600 calories of nutrients daily respectively for men and women for the other 2 days.
If you follow the 5:2 diet, your body will not face constant dietary stress and thus will not accumulate calories. The limited days when applying this diet are recommended to be the third and fifth days of the week. When it is done regularly in this way, it is expected that you lose between 1 to 2 kilograms per week.
But in order not to overeat when following this diet, it is also necessary to pay attention to the usual meal days. It is recommended to give up cooked products, fast food, and products with high sugar content. On the other hand, it is considered much better to prefer low-fat foods.
What Are the Benefits of an Intermittent Fasting Diet?
The benefits of this diet include the absence of a strict diet list of intermittent fasting, the freedom to choose the foods that one wishes to eat, and the absence of a constant starving. Moreover, it is also an advantage of this diet that it does not psychologically put dietary stress on you.
Intermittent fasting has many positive effects on health. It helps to lower blood sugar besides blood pressure and normalize cholesterol. This diet is also effective in reducing the risk of Alzheimer's disease, cancer, diabetes, and heart diseases. Brain functions and concentration can also be improved with intermittent fasting.
How to Follow the Diet?
If you plan your menu and mealtime beforehand when implementing this diet, you can be more confident in yourself. This is because your body needs substances such as minerals, proteins, carbohydrates, and fats and therefore, you need to prepare your menu in a balanced way. For example, on fasting days, it is recommended to consume low-fat meat and fish, egg white, low-sugar fruits, cheese, yogurt, salads, steamed and boiled meat, cereals, vegetables, and fruits, not to forget plenty of water.
Drinking plenty of water and eating healthier will make it possible to avoid dehydration, fatigue, and headaches. Also, herbal teas will help you get better results from the diet. In addition, determining an exercise routine will also let you lose weight more healthily while fasting.
If it is difficult for you to get only 500 to 600 calories on fasting days, you are allowed to increase this calorie intake up to 800. But in this case, it will be necessary to start a low-carbohydrate diet for those 5 normal days. Finally, it is recommended that you use applications to calculate how many calories you get on your fasting days and follow your diet under the supervision of a specialist.