Weight loss diet plan: 5:2 intermittent fasting without cutting out your favourite foods
Intermittent fasting can help dieters lose weight quickly and there are three different types of the diet. The 5:2 diet is where you can eat the foods you want to for five days a week and then for the other two, cut your calorie intake drastically.
The two fasting days must not be consecutive and calories must be cut by 25 percent of your usual calorie intake.
This is about 500 calories per day for women, and 600 for men.
There are no restrictions on the types of foods you can eat which is why this diet is so popular.
On the day of fast, calorie-free beverages are allowed such as water, black or green tea and coffee.
It is also very important to keep hydrated with water which can also help you lose weight when drinking two litres a day.
However in order to lose any amount of weight, big or small your diet must be in a calorie deficit.
This means you are burning more calories than you are consuming.
According to a recent survey by International Food Information Council Foundation, intermittent fasting proved to be one of the most popular diets to follow with many benefits including weight loss.
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Intermittent fasting can help insulin levels to lower which will help fat cells release their stored sugar to be used as energy.
Weight loss occurs when insulin levels drop.
The diet was popularised by Michael Mosley and is now so popular because it is considered a lifestyle change rather than a diet.
Healthline says: “One common way of planning the week is to fast on Mondays and Thursdays, with two or three small meals, then eat normally for the rest of the week.”
The website also explains that is very important not to compensate for the fasting days by eating much more on the non-fasting days.
On the fasting days, it is recommended to focus on nutritious, high fibre and high protein foods that will make you feel full without consuming too many calories.
Protein sources will also help you keep fuller for longer which will hopefully mean your overall calorie intake will be reduced, in turn, helping you lose weight.
Celebrities who love the 5:2 fasting diet include Philip Schofield and Hollyoaks actress Jennifer Metcalfe, both who lost weight while following it.
The This Morning Presenter Philip lost 9lb in just four weeks when he first started the diet.
Another form of intermittent fasting is the daily timed restricted feed where dieters eat for eight hours and then fast for the following 16.
This is usually done by eating from midday until eight o’clock at night.
During these hours, you can return to usual eating.
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