HAVE YOU HEARD OF THE 5:2 DIET thats taken the celebrity world by storm? Its about eating normally for five days of the week and fasting on the other two, something like what our ancestors used to do. Its only four weeks until the festive party season gets into full swing. Here is an easy-to-follow SOS body plan based on the principles of the system that became the weight-loss hit of 2013 — the fast or 5:2 diet. Just stick to the low-calorie meal plan on fast days, then eat what you like on the other five and you could lose up to 10 pounds in just four weeks. * How does the 5:2 plan work? For two days a week you eat only 500 calories (600 for men). The rest of the week, you eat normally. No wonder the 5:2 diet has taken the world by storm with celebrity followers from actress Jennifer Aniston to model Miranda Kerr and TV presenter Phillip Schofield. Restricting calories like this has been shown to lower blood levels of the hormone IGF-1. Your body is then encouraged to burn fat at a higher rate and blood sugar levels are better regulated. Slimmers report steady weight loss of 1-3lb per week. It is also believed to make organs work harder and more efficiently, protecting you against diabetes and heart disease. Your diet rules ☛ Stick to the 5:2 ratio ; Eat only 500 calories for women (600 for men) on two non-consecutive days per week. For example, Mondays and Wednesdays. Then eat normally — but healthily — the other five days, aiming for 2,000 calories daily (2,500 for men). ☛ Forget three meals a day on fast days ; Popular wisdom holds that breakfast is the most important meal of the day. But many people doing 5:2 find the later they begin eating on fast days, the less hungry they feel. Experiment with meal times to see what suits you. Some people find two medium meals or just one main meal to be more satisfying than three mini-meals. And research suggests that the longer you stretch the fasting period (the more time you leave between meals), the better it is for encouraging weight loss. Ensure that you have a healthy breakfast, lunch and dinner on your five non-fast days to ensure youre getting a full and balanced diet. ☛Pick filling winter foods ; Foods you eat on fast days should be the most filling possible for the least amount of calories. Carbs arent generally a great idea. A sugary muffin will eat up most of your daily allowance and leave you hungry by mid-morning. Ideal choices are lean protein-rich foods like chicken or fish, pulses or beans. Go for healthy options on non-fast days plus lots of vegetables. Protein-rich soups and stews are ideal because they are filling. ☛Drink plenty of liquids ; Staying hydrated is especially important on fast days. Tea, herbal tea and coffee are good choices but remember to count the calories in milk. Avoid most soft drinks, which tend to be high in calories, and try diluting pure fruit juice with some water. ☛Enjoy meals out on your non-fast days ; One of the great things about this diet plan is that you can eat normally for the rest of the week, so you can still enjoy dinner out. Of course, its still sensible not to overdo it and to choose healthier options where possible. Compiled from TOI reports. Evolve fitness studio chennai 044 4312 9869
Posted on: Sun, 24 Nov 2013 12:46:25 +0000