5:2 Diet Plan

Timshel Digital健康塑身2019-01-23

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更新日期：2019-01-23

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Guide to the 5 2 Diet Meal Plan | 5:2 Diet for Weight Loss

The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time. This means you’re consuming less calories – so you will lose weight.

Plus there’s a health bonus – intermittent fasting – the general term for these kinds of diets – is thought to help your body repair its cells, which may help prevent diseases including heart disease, stroke, Alzheimer’s and other forms of dementia, type 2 diabetes and cancer.

Many people also report improved results in health tests like blood pressure and cholesterol testing, alongside significant, and sustainable, weight loss.

How to Do the 5:2 Diet

For five days per week, you eat normally and don’t have to think about restricting calories.

Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men.

You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them.

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.

It's important to emphasize that eating "normally" does not mean you can eat anything. If you binge on junk food, then you probably won't lose any weight, and you may even gain weight.

You should eat the same amount of food as if you hadn't been fasting at all.