intermittent fasting

What is the 5:2 Diet? Is it effective?

These are only some of the things that come to mind when people first hear about this type of eating regimen. The 5:2 or intermittent fasting is derived from the concept of regularly allotting some days of the week for fasting to lose weight. With this type of diet, you will be limited to 500-600 calories a day twice a week-the fasting days; and then, the rest of the week you can eat ordinarily. Many people find this appealing because unlike most diet programs, it literally has more “cheat days” than low-calorie days.

Typically, people who diet have a hard time sticking to their schedule because diet plans can be quite difficult to follow. In addition, if you suddenly withdraw from your carbohydrates to lower your caloric intake, you may experience mood swings and will generally become uncomfortable. The reason for this is because your body is used to being fed with tons of sugar or carbohydrates, so abruptly removing the sugar may cause your body to experience some sort of a withdrawal.

Since most people are not too keen about sticking to their rigid diet regimen, the 5:2 plan is quite promising because there is no need to abruptly taper the calories from your food. Imagine needing to sacrifice only 2 days weekly for fasting? And even so, it will not feel like you are starving yourself because there are plenty of low-calorie recipes available in books and online to make you feel satiated. Tea, fruits, beans and vegetables are popular food items that are typically included in the intermittent fasting diet because these are low in calories.

Like most types of diet programs, keep in mind that you may need to exercise regularly for an added effect and to tone your muscles as well. It may also require you to make a shift from buying too much meat for eating to buying more healthy food items. Eventually, your body will get used to the regular fasting and you may lose at least 2 lbs a week.

One disadvantage of this type of diet is that it may cause you to have mood swings. However, 5:2 dieting is designed to gradually help your body get used to the fasting. After a few days or weeks, you may notice that any mood swings may be a lot more manageable. An excellent way to avoid terrible mood swings is to eat normally during non-fasting days.

The 5:2 Diet may be effective for some, but not for others. To ensure that it is effective, the key to being able to stick to a diet program is finding the right diet routine for your body type and lifestyle. So that the next time someone asks you the same “What is the 5:2 Diet?” You will already be able to recommend it to others. Prior to jumping at any type of diet plan, always check with your doctor if it is safe for you to try, especially if you have an underlying medical condition or are currently pregnant.

Lose Weight

Just a little patience and hard work will help you lose weight without getting frustrated. The feeling of defeat when the scale won’t move can be discouraging when you are trying so hard. This article has information that can help you stay focused and not frustrated.

Portions

If you portion out your meals, it’ll be way easier to lose weight. Plan out the day, considering the timing of your meals, whether 2 – 3 or 5 – 6. You can even pack foods early to take along when you will be out. Some people choose and pack their foods once or twice a week, say on a Sunday and maybe a Wednesday, so they just have to grab and go. This especially applies to those with exercise routines and could apply to those on diets. Cook your chicken on a Saturday or Sunday and pack your chicken allowance in a set of small plastic containers. Have a separate set of containers for your fruit or veggies and any allowed snacks, like nuts. Keep them in the fridge, then just pick out the day’s tubs each morning. You can buy a set of plastic tubs or even repurpose old baby food containers. If you get the right size of boxes, it makes it so easy to portion out the right amount of food, without a lot of weighing.

Exercise

To help with weight loss, people should try traveling methods, aside from cars. If you exercise while transporting yourself by walking, bicycling or running, you will burn lots of calories. Your daily calories hang out in your body. Burning calories through exercise helps prevent calorie storage. You don’t necessarily have to visit the gym every day, you can add extra exercise in as you work in the office or at home.

Use the time you spend on the phone as a time to get some exercise in. Don’t stay seated when on the phone. Instead, move around and stay active. You don’t have to perform strenuous exercises. All you have to do is stay active and do some chores; you will be burning calories in no time!

Food Choices

If you are out for lunch or dinner, when given the choice between a soup or a salad, order a clear soup. If the soup happens to be creamy or a stew, opt for a salad instead. Both of them, regardless of what you choose, should help you eat less of your main meal. If you choose not to have a starter, drink a full glass of water instead, that will help you not to feel as hungry when you come to the main course, especially if you have seen others eating away at their starter course.

Introduce more avocados in your diet. Although they are high in fat, this is healthy and unsaturated fat. Meats may contain unhealthy fats, but the good fats in avocado mean you can consume this tasty treat guilt-free. A veggie taco with avocado instead of ground beef is just as delicious and satisfying, much healthier, and the meat isn’t missed at all.

Green vegetables are an integral component to add to your diet regimen. They are full of fiber, minerals and nutrients that your body needs. Some of the best greens include kale, spinach, broccoli, asparagus, and green beans. These foods should be added to your diet. My favorites are celery and cucumber.

Don’t keep high-calorie snack foods and sweets in the house. When you do not buy those muffins or cupcakes, you do not have to resist their temptation every time you see them. Conversely, make certain your cupboards are always stocked with plenty of healthful snacks. Keep fresh, sliced vegetables and fruits in your refrigerator so that they are always available for snacking.

Targets and Goals

Each week, try to set a reasonable weight loss goal for your program. Losing more than one pound per week sounds nice, but it isn’t ideal. Your overall health can be affected by losing weight too quickly. Also, you’re more apt to gain that weight back. It is possible to lose weight quickly over a short period but if you do this, decide ahead of time on a maintenance diet to follow AFTER you have finished the quick weight loss diet.

In order to remain healthy, you should space your eating out properly each day. There are some experts who say that having 5 or 6 small meals during the day is healthier than 3 large meals and that this will boost your metabolism. Others suggest eating only in an 8 hour period each day – the 16:8 diet, this leaves 16 hours in which you do not eat anything. All these diets have adherents for whom they work, so pick one that fits your needs and lifestyle and stick to it, at least for a week to see how it suits you. You can always change and try another to see if that suits you better.

Bulk Cooking

On the weekends, prepare larger meals and divide them into smaller portions to be frozen. This will give you fast healthy meals which can help you avoid purchasing fast foods when you do not have time to cook. Cooking in bulk also saves you money, since you can purchase fresh ingredients and use them immediately. This will prevent them from going bad.

Scales or No Scales?

There are natural reasons why your weight may go up and down. So, it is important to understand the trend of your weight and not the day-to-day number. As long as your total weight is decreasing, you are on the right track.

Instead of trying to achieve an ideal weight, you might want to set your goals for an ideal clothing size and not bother with the scale. Everyone has a different body type and therefore a different weight. Focusing on an ideal weight can be stressful, which can put a negative spin on your program. Instead, concentrate on a clothing size you wish you could fit in.

Others will want to weigh regularly to keep motivated to lose weight. How often you need to do this will vary from person to person. Make a point to check the scale at least weekly. It would be preferable to do this daily.

Information Helps Encourage You

An easy way to feel connected to the fitness world is to bookmark several body building websites or weight loss specific blogs. If you feel like giving up, look at the sites to get you back on track. When you connect with other people’s experiences, you are more likely to reach your goals.

Losing weight successfully is not impossible. It is something that can be achieved no matter what you career or schedule is. Use the tips in the article above to achieve you goals. Why are you still sitting around? Begin today!

Achieving our weight loss goals can sometimes seem completely out of reach. For most people this is not due to a lack of initial motivation. We do, but as time goes on, it is very common to feel less motivated. However, methods can be applied that can stop this from occurring. Read on to find out how you can not only lose weight but keep it off.

It is imperative that you set a goal for yourself when you want to lose weight. Are you trying to lose weight to fit into some old clothes that you used to wear, or are your goals more ambitious? Are you really mostly concerned about improving your overall health? Do you have a time scale for the weight loss? For instance, there is a best selling 3 week diet plan available for those who need to lose weight in a short time. Giving yourself concrete goals gives you something to strive for.

Keep track of your weight loss progress by charting your loss or gain from that week. Weigh in weekly or better, daily, and document everything you consume. That way you’ll be able to ascertain whether or not you need to make changes. Writing in your weight loss journal helps you stay accountable and make better eating choices over time.

Different people have different needs when it comes to diets. One diet method is intermittent fasting. Read about eat, stop, eat here

When you become too hungry, you get irrational in your food choices. Stay away from this trap. Spend a day planning and preparing your meals for the entire week. Always have them accessible, no matter where you are. Make it a point to bring your lunch from home. Not only will this help you drop the pounds, but it will also help you save cash. Keep a “go to” food (such as celery) always available in case of emergency.

The most effective way to lose weight is to combine a healthy diet with increased physical activity. Rather than aiming for exercising daily and burning out, try to schedule 3 or four workouts a week. If working out is boring to you, start taking fun things you already enjoy and see how you can mix a bit of exercise with it. Join a dance club or class, for example, if you already enjoy dancing.

In order to prevent yourself from consuming bad food items, you should aim to eliminate them from your home. Get it out of your kitchen so you can’t eat it. Put healthy food in there instead, so that you can snack on that when the cravings strike. Eating healthy snacks such as granola bars or fruits and vegetables will help you avoid unhealthy junk food. Stay away from sugary favorites that you know you can’t resist. If you make these foods less accessible you’ll be less likely to partake in them.

You will be able to stick to your weight loss goals when you have support. Ask your friends to provide encouragement and inspiration. Your friends and family can motivate you when you are ready to quit. Your friends can be great motivators when you feel like being a couch potato and not working towards your goals. Just remember, you would do the same for them if the roles were reversed. If that’s not possible, join an online group, such as on Facebook. There are many helpful, encouraging, weight loss and exercise groups on there.