5 + 2 Diet

5 PLUS 2 OR INTERMITTENT FASTING

COULD THIS WORK FOR YOU??
Heard of this diet?-also called intermittent fasting, it promises both weight loss and long term health benefits such as reducing heart disease and dementia
More concrete evidence is pending.
Personally I think this is not for everyone- faced with a day of fasting can be a bit depressing but for some its easy and convenient as well as effective once you get the hang of it and cope with the hunger (apparently this doesnt kill us but makes us stronger??).

I guess what I do like about this diet, is that it says its okay to be hungry. In fact we may be designed to fast..our cave men ancestors may have spent quite alot of their life fasting - between mammoths !

Eating/ snacking frequently has become the norm now  with an avereage of 3 and a half hours between eating occasions! Effective marketing by the food industry means hunger is viewed as bad and evil - recall the snickers ads, and we need/deserve frequent high fat high sugar snacks.
  
It always impresses me how slim these people are in the adds eating this food... you dont see any people struggling with their weight in coke or cadbury ads.

With any change in your diet, it has to work for you and fit in with your lifestyle.. so maybe this will work for you?

HOW IT WORKS

On the fast days -2 days per week- women eat 500 calories and men 600.These days can be together or separate. If counting calories is not for you then 2 days no carbs per week is another way of doing this diet.

Exercise on the fast days is encouraged as it can help speed up the weight loss.

Alcohol on fast days is not recommended as these are empty calories, and can make the hunger worse.

It is best to save the calories for high protein nutrient dense food which will reduce the hunger, which apparently you can get used to.. 

Again this is not for everyone.. definitely not for pregnant breastfeeding or people with diabetes or for those with eating disorders or those recovering from surgery.


MEAL PLAN- A SAMPLE OF WHAT A FAST DAY MAY LOOK LIKE

BREAKFAST

2 hardboiled eggs

LUNCH
vegetable soup
1 slice high fibre bread no butter

DINNER

 steamed assorted vegetables- brocolli spinach and cauliflower
protein-steamed fish or baked chicken no skin-180 g

for men add another 90g protein

black coffee allowed


VEGETABLE SOUP RECIPE

pumpkin 500g
spinach 1/2 packet or 1 large bunch
brocolli- 1 head
kale-1 small bunch

2 l water plus 2 cups stock

1 onion


saute onion in water w salt then add water stock and vegetables, add salt and pepper to taste. 
Simmer until pumpkin cooked, then blend.

250ml = 1 serve