Diet 5: 2
A diet with a strange at first glance 5: 2 designation is one of the most sparing, safe and effective. The principle of the diet is quite simple. Many nutritionists talk about it. Dr. Michael Mosley in the English program Eat, Fast and Live Longer during the broadcast talked about the following. To lose weight, you need to limit calorie intake only twice a week, the rest of the time, eat as usual. He focused on the fact that thanks to this principle of nutrition, he lost 6 kilograms in 6 weeks without painful hunger strikes, complex diets and harm to the body. Michael Mosley very convincingly conveyed the principle of diet to the audience, and this is what I remember. This principle is very productive. Most experts in the field of nutrition speak about it.
The nutritionist Elspeth Stard, in the course of her work, has collected many modern diets and willingly confirmed the universality of the 5: 2 method. She believes that maintaining this diet is much easier than others because controlling yourself just two days a week is a lot easier. During such a diet, much less disruption occurs.
Among nutritionists, there are other opinions. Elena Tereshina, Doctor of Biological Sciences, head of the lipid metabolism laboratory of the Scientific and Clinical Gerontological Center, believes that than limiting yourself to two days in calories, it is better to reduce the caloric value of food throughout the week and the result will be better.
From the name of the diet, it is clear that the week was divided into 5 and 2 days. On average, a woman’s daily diet should be 2,000 calories. Nutritionists advise 5 days to stick to this figure, and 2 days to consume 500 calories. During 5 days there are ordinary foods – soups, main dishes and salads, desserts, juices, and even pastries. During two days of unloading, juices, pastries, and high-calorie foods are banned. Allowed foods rich in protein (veal, chicken, liver, rabbit, sea white fish) and slow carbohydrates (cereals, except rice), as well as vegetables (salads) and some types of fruits (sour apples).
Fasting days are recommended to plan on Friday and Tuesday, i.e. break the week conditionally in half these days. Nutritionists do not recommend tripling fasting days on Monday and weekends, as disruptions are possible during this period.
The diet has become popular thanks to Mimi Spencer, a British journalist. She even suggested examples of fasting days.
Option I: yogurt or apple, a cup of hot chocolate on water, sugar-free, bell peppers stuffed with vegetables, eggs with tomatoes and a little ham.
Option II: tea and egg, oranges, lentil soup, boiled rice with tomatoes.
Option III: oatmeal on water, kiwi and low-fat yogurt, vegetable soup, tea with toast.
Diet 5: 2 benefits the body not only through weight loss. Researchers at the Baltimore Institute, publishing materials on aging, have noticed that a person who limits his diet two days a week has a more stable blood sugar level, the risk of diabetes is significantly reduced. Also, this principle of nutrition helps to avoid heart disease, promotes the production of growth hormone, and reduces the likelihood of developing Alzheimer’s and Parkinson’s.