Rockridge Press - The 5:2 Fast Diet for Beginners. The Complete Book for Intermittent Fasting with Easy Recipes and Weight Loss...

INTRODUCTION

F asting, in various forms, has been practiced for centuries.

Many people practice fasting as part of their religion or in preparation for some type of spiritual experience. Others use fasting as a means of periodically cleansing their bodies of built-up wastes and toxins. Some people claim that periodic, short fasts sharpen their focus and clear their minds.

Fasting has also been used by many people as a way to lose weight and body fat. This reason for fasting has become extremely popular in the last few years. This is partly due to many books and websites that have come about promoting fasting as a weight-loss strategy.

There are as many types of fasting diets as there are reasons for fasting. Some are meant to be long-term weight-management plans and others are intended as short-term solutions. While there are healthy versions of intermittent fasting plans, many are far from nutritionally sound. These diets often recommend fasting for too long, invite dieters to eat whatever they like on non-fasting days, or lack guidelines that will help the follower make good nutritional decisions in the future.

The 5:2 Fast Diet is an intermittent fasting plan that encourages followers to eat plenty of whole, nutritious foods on both fasting and non-fasting days. Its not only a healthier alternative to some popular fasting plans, but is also much easier (and more pleasurable) to stick with than some of the more extreme intermittent fasting diets.

Losing weight and body fat is about more than looking good temporarily; its about feeling good, learning to eat in a healthy and sustainable way, and improving your overall health and quality of life.

Thats the mission of the 5:2 Fast Diet.

WHAT IS INTERMITTENT FASTING?

I ntermittent fasting is not a starvation diet. On the other hand, its also not a way to eat a steady diet of junk food and get away with it.

Intermittent fasting is a planned schedule of eating that allows you to eat a normal, healthy diet most of the time, and then requires you to spend a short period of time consuming far less food. There are some intermittent fasting plans that divide fasting and non-fasting periods into mere hours, such as eight hours of eating followed by twelve or sixteen hours of fasting. More commonly, intermittent fasts are divided by days of the week. On the 5:2 Fast Diet, you eat a normal diet for five days of the week, interspersed by two days of fasting.

Although the research on intermittent fasting is still in the beginning stages, there is sufficient evidence that eating in this way can help to shed fat, regulate some of the hormones associated with obesity and hunger, and even improve overall cholesterol levels. (Well discuss the many possible benefits in greater depth in .)

Because intermittent fasting can have a beneficial effect on the hormones that stimulate fat storage and hunger, it can be a very useful strategy for losing weight and shedding body fat. It can also be a very good way for people who dont otherwise follow a healthy diet to break addictions to foods that are unhealthy and learn to make healthier food choices overall.

On the 5:2 Fast Diet, you eat a healthy diet that is close or equal to your daily caloric requirements for five out of seven days. On the two fasting days, women consume 500 calories per day while men consume 600 calories. Because youll still be eating during the fasting days, this method of intermittent fasting does not generally lead to overeating on non-fasting days, which can be an unwelcome side effect of other fasting plans.

Who Should and Should Not Try Intermittent Fasting?

Most people can safely follow the 5:2 Fast Diet; however, you should consult your doctor before beginning the diet, since it is not recommended for some people.

People Who Are Not Good Candidates for the 5:2 Fast Diet

In particular, women who are pregnant or nursing should not attempt intermittent fasting. The calorie guidelines for the fasting days are simply too low. However, once you have had your baby and/or have finished nursing, intermittent fasting can help you get your pre-pregnancy body back.

People with type 2 diabetes should not undertake this diet. Although some evidence shows that it may correct imbalances of or insensitivity to insulin, once type 2 diabetes has been diagnosed, fasting is not advised.

People with a history of eating disorders should not go on a fasting diet. If you feel that you may have an eating disorder or that youre at risk of developing one, it is not recommended that you try the 5:2 Fast Diet.

Children and adolescents should not go on the 5:2 Fast Diet. Please consult a pediatrician or nutritionist if you are seeking a weight-loss plan for anyone under eighteen years of age.

People Who Are Well-Suited for the 5:2 Fast Diet

The 5:2 Fast Diet can be a great plan for anyone who is otherwise healthy but would like to lose weight and shed body fat. However, the format of the diet can make it especially beneficial to some specific groups of people.

People who currently eat an unhealthy diet: People who eat a good deal of fast food, processed foods, and sugar can benefit from the 5:2 Fast Diets nutritionally balanced approach. The focus of both fasting and non-fasting days is on whole foods: primarily lean meats, fresh fruits and vegetables, low-fat dairy, and whole grains. Many people find that after eating this type of diet for a few weeks, they are better able to appreciate healthier whole foods and have a better understanding of what makes a well-rounded diet.

People who are addicted to sugary foods or empty calories: Many people become addicted to sugary foods, high-carbohydrate processed snacks, and empty calorie beverages such as sodas and blended coffee drinks, which have lots of calories and little to no nutrition. For some of these people, the 5:2 Fast Diet can have the added benefit of helping them break those addictions. This is not only because of the focus on whole foods but also because of the calorie restrictions on fasting days. When you only have 500 to 600 calories to use in a day, its hard to justify spending half of it on one cola. After a week or two of living without those foods, many people report that the cravings and withdrawal symptoms subside.

People who need an especially simple plan: Some people just naturally do better when steps and choices are very limited. A diet with too many variations and choices or that requires too much planning and decision-making are often hard for such people to maintain. The 5:2 Fast Diet is simple, straightforward, and mapped out step by step. Because of calorie limitations, the fasting day meal plans are extremely simple, and recipes often have just a few ingredients.

How the 5:2 Fast Diet Fits into a Long-Term Plan

Although the 5:2 Fast Diet can be used as a short-term solution for weight loss, it can also fit into your overall nutritional lifestyle.

As we discussed in the previous section, the 5:2 Fast Diet can be a good way for some people to learn the guidelines for making healthy food choices and to begin appreciating healthier whole foods. This can have a very positive impact on your diet long-term.

You may also find it beneficial to occasionally follow the 5:2 Fast Diet if you feel that old habits are creeping back into your life. This can be helpful if you have been eating poorly for a short time, such as during the holidays or while on vacation. Even if you havent gained weight, you may feel the need to clean out your body and start fresh.