Diet 5: 2: losing weight without changing eating habits

Fashion changes. Including in the diet. The power supply system, which I want to tell you today is likely to come to us for a long time. The fact that such a diet will not only throw off the excess, and in unlimited quantities (it would be patience), she is also good for health.

Where did the diet feet grow?

This power system came up with a British journalist Michael Mosley (Michael Mosley), who specializes in TV programs on human health. In 2012, he released his film Eat, Fast & Live Longer( "Eat, starve and live longer"). In this film, Michael, together with doctors and scientific researchers studied in detail the question of how to live longer. In the course of the movie, he finds out that in order to live longer, it is sometimes necessary to starve. When we eat less calories in our body self-healing processes are started. Plus, in this mode, we lose weight before the intended nature of the condition, without excessive depletion. In the course of the film we see all the way to the creation of this diet, which Michael eventually passes himself with striking results and weight, and for your health (of course, all the results are documented in the film with the help of doctors and analyzes).

research caloric restriction Michael is so impressed that he decided to create his own power system. Not so much for weight loss, how much of the improvement considerations. Plus diet: it's designed just for people who love to eat and do not want to restrict myself specifically. However, as Michael.

I advise you to watch the movie. Very exciting and interesting to do, incredibly motivating! If you suddenly stalled and can not continue to stick to your diet, watch it again at your leisure. I am sure that the power will come back to you. Shortly after the release of the film Michael Mosley published the book "Fast diet 5: 2," which was published in many languages, including Russian.

What's the point?

Five days a week you eat as usual, and two days limit caloric intake to 500 calories if you are female, and up to 600 calories if you are male. Many are involved in this diet is that you can not give up on any products.

An important rule of the system: do not share the permitted amount of food for more than two steps. Undesirable to eat five times a day for 100 kcal. It is best to eat 1-2 times a day and do between meals big break. The essence of the system - to give your body a break in food digestion. Ideal - a small lunch and a small dinner. Or only one thing: dinner, breakfast or dinner.

Important: for the fasting day you need to drink plenty of water and herbal tea (decaf). This will prevent dehydration and facilitate the elimination of toxins.

If we take one day, then they should be at least 12 hours with no food at all in a row.

Examples of diet in the discharge day

Option 1. The day before you finished dinner at 19:00. After that breakfast the next (discharge) a day at 8:00 am, eating 300 calories out. In the evening, dinner at 19:00 again, eating the rest of the calories. All day actively drinking water. (Yes, I know that we do not eat the calories and food, but, in my opinion, clear outlines.)

Option 2. The day before the dinner at 20:00. The next (discharge) a day missed breakfast and lunch at 12:00 ration with an energy value of 300 kcal. In the evening at 19:00 again supper meal with a calorie of 200 kcal.

Option 3. The day before the fasting day dinner at 19:00 in the morning had breakfast at 8:30 am for all of 500 calories, and everything. Do not eat all day until the next ordinary day and actively drinking water.

Alternate fasting days may be so, as you prefer. Though in a row, at least in one, at least three. Over time, you will find a rhythm that suits you. This is a matter of experiment. For example, I came to the conclusion that I do not want to dine in such days. Appetite disappears completely. So I just close either breakfast or lunch as tightly. What I have in those days only one meal. Someone can also indulge the thought that before dinner is almost here and soon it will be possible to eat. So people better share the permitted amount of food on two stages.

system Benefits

• It is very simple and straightforward.
• Is available to all: to work and mothers on maternity leave and lonely.
• It does not imply a rejection of any products.
• Easily applicable in everyday life, regardless of whether you're on holiday, at home or at work.
• It has an excellent bonus: rejuvenation of the body and its recovery.
• The system can be followed for life without fear of the consequences.
• For it is easy to get used to and adapt themselves.

Disadvantages of the system

It takes willpower, especially at first: many people are basically afraid to go without food, and here it will be necessary to really find the strength of spirit.

More cons I have not found!

Features of the application

In the fasting days is better to completely eliminate fast carbs (cereals, pasta, bread, even the most useful and whole wheat, sweet in all its forms, fruit). Why? Because they are high in calories and saturated long. In an ideal diet should be drawn up so that you are fed up and feel full longer. So it will be easier to move these days without hunger, plus the utility of eligible products above.

Of course, you can eat breakfast on a bun with jam, but a little, because it is very caloric. In addition to this, after the rolls very quickly want to eat and have to pay any sense hunger, or violation of the plans - it is unlikely you will be able to continue fasting day on such a precarious fuel. It is better to eat one egg with a decent serving of vegetables and a tablespoon of vegetable oil, cold pressed. Or cottage cheese with nuts, seeds and berries. So you stay satiated longer and get the nutrients, unlike the version of "white bread and jam."

On ordinary days, it is not necessary specifically to try to catch up. Cake at a time would be superfluous, that's for sure. And in this case I am for the result of your diet will not warrant. Yes, you can (and do it) to eat more than usual on the day after the discharge. But within reasonable limits. If your usual diet is 2 500-3 000 kcal per day, it is not necessary to increase it up to 5000 kcal. It turned out to just, I suggest, and in the remaining days to think of what you eat. After all, stupid cleaned one day and then throw a lot of refined foods and other hazards, reducing all efforts to naught. Maybe you will lose weight, but in the first place, the result will be much less than expected, and secondly, there is no benefit to the body is not. So why start? Keep this in mind. It should motivate.

Be careful with drinks: do not forget, they also have calories (except water, tea and coffee sugarless). Is not it a shame the day walking with almost no food, but to grease all the result of drinking a Coke or cappuccino?

The breakfast options are available:

• One egg, fried with two large handfuls of any vegetables with the addition of a tablespoon of vegetable oil, cold pressed.
• 100 g skim curd handful of nuts and berries.
• Smoothies from vegetables and greens (you can add to taste a piece of fruit such as an apple or banana).
• Gruel of flax seed with berries and coconut.

Options for lunch or dinner:

• One piece of any fish and vegetables with vegetable oil.
• Vegetable soup.
• Salad greens with any seafood, chicken or fish.
• Chicken breast and a solid serving of vegetables with vegetable oil.

All cooking techniques must be built on the following principle: protein + vegetables + fats (nuts, seeds, cold-pressed vegetable oil). In the group of "whites" I advise you not to fasting days include red meat, because it overloads the digestion.

possible results

Impressive! Everyone who tried this system and say. The result depends directly on your perseverance and the number of fasting days in total. Someone so gets rid of 10 extra kilos, while others only five. Watching how much extra with your body's point of view, it sits on you. Someone knocks and 20, and 30 kilograms or more on a power supply system. You can eat as though all life, and can stop after a few months. Another option: after achieving the desired result, you can leave only one fasting day per week to maintain weight, and health.

I personally like this diet is that it has no side effects. This can rarely boast any power system to reduce weight. Even paleodieta, the principles of which are close to ideal, involves excessive consumption of proteins and sugar completely eliminates. Proteins load digestion, and avoid sugar all my life seems to me a matter almost impossible in the modern world. But that's a topic for another article.

Good health to you!