Clayton - 5: 2 Diet Recipe Book: Healthy & Filling 5: 2 Fast Diet Recipes to Lose Weight and Enhance Your Health

Healthy, Filling, and Delectable Low Calorie Recipes that You Can Make Now to Lose Weight and Enhance your Health.

Diana Clayton

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This work is sold with the understanding that the publisher is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. This publication is designed to provide information in regard to the subject matter covered. While attempts have been made to verify that the information contained in this publication is accurate , neither the author nor the publisher assumes any responsibility for errors, omissions, interpretations or usage of the subject matters herein.

Meals Around 100 Calories (Exact calories included)

Meals Around 200 Calories (Exact calories included)

Meals Under 300 Calories (Exact calories included)

The 5:2 diet is a strategy which practices the method of intermittent fasting for long term weight loss goals. For years, different religions and cultures have practiced the process of intermittent fasting; some for a few days and some even longer. So intermittent fasting itself is nothing new. Recently however, leading medical experts have discovered that in addition to encouraging consistent weight loss and burning fat, timely and controlled intermittent fasting may aid in chemical changes that lowers the risk of disease, while also improving mental health.

Even better, this is a diet that can be followed long term as a lifestyle choice that proves much easier to adhere to and does not become an obsessive chore. There are no specific foods isolated and none that must be included the ultimate goal is to lose weight by eating, overall, fewer calories than your body would normally utilize.

Dieting of any description is a mindset start as you mean to go on and try to plan ahead A little pre-planning will make this program a lot easier.

As usual, exercise is always a vital part of any diet, but be sensible and dont go for huge workouts on the days when you are fasting gentle light exercise on those days is sufficient.

Remember fasting does not equate to starving ! Place in your mind the fact that after a day of calorie controlled eating, you have the crock of gold at the end of the rainbow, where you can enjoy your food without restriction.

The basic premise of the 5:2 diet is that you fast for 2 non-consecutive days a week, but eat normally for the other 5 days of the week. Fasting for 2 days in a row is not recommended because it will likely be too punishing or difficult to adapt to this regime. Furthermore, it may cause fatigue. Otherwise you may choose any 2 days out of the week as your fasting days.

The basic rule is that on fasting days women may consume 500 calories and men are allowed to consume 600 calories. You can eat your allotted calories at any time that you want, but be careful not to exceed your given limits. Try to choose fast days when you have a busy schedule so that you do not think too much about food, (unless of course you think about the fact that the next day will be banquet day!)

There are, without a doubt, many benefits to 5:2 dieting your body will over a period of time re-calibrate your attitude towards food, sharpen your senses and overall give you a better sense of wellbeing.

This diet however is not for everyone, but for the average person with no dietary restrictions. You should not practice the 5:2 diet if you have diabetes, are pregnant, or have any major health concerns. Do consult your doctor if you have any doubts about whether to start on this program.

Whether your goal is simply improving your body shape or more health concentrated advantages of the 5:2 diet, scientific research has proven that there are tangible benefits towards following this method of eating. As well as biological improvements, test cases have shown that intermittent fasting also improves mental and psychological health, mental clarity, focus, and concentration. It is also reported that fasting promotes growth of new nerve cells in the brain, essential for memory retention and learning.

Fasting on the chemical front, can lower levels of a particular hormone in the body, similar to insulin (IGF-1) which is important during youth, but should have lower levels as we continue to age. Any weight loss in those of us carrying too many excess pounds, aided by intermittent fasting, can have a good effect on controlling blood sugar levels and lowering the risk of diabetes. A reduction in LDL cholesterol and high blood pressure levels can also be expected on the 5:2 diet. (LDL cholesterol is the bad cholesterol).

According to a summary published by the University of California, intermittent fasting may also help to prevent Parkinsons, as well as Alzheimers disease. Further, that same summary concluded that intermittent fasting may also reduce the risk for cancer, and cardiovascular diseases. Some researchers have also reported this to be the happy diet as devotees have found themselves more clear-headed, positive and cheerful! This should make it easier to turn your nose up at that bowl of chips!

First and foremost, you must try to stay positive. Once the first week is out of the way, you will find it easier and easier to use the intermittent fasting method, so much so that you wont even think about it. Do weigh yourself to begin with, but do not be discouraged if your weight loss is only 1-3 pounds per week this is normal, and any diets that invoke rapid weight loss in the first week or two, will likely not have longevity.

As usual, with any diet, hydration is the key and certainly water is your best friend on fasting days, not just for that full feeling, but also because the body needs fluid in order to complete the chemical reaction of burning fat.

Water is not the only fluid black tea, green tea, coffee, herbal teas, calorie-free drinks are all acceptable as intake.

Planning will really, really help you in sticking to your plan. The less you food shop, the more likely you are to resist any temptation. Try one bulk shop a week, or use any internet form of grocery shopping that may be available.

Get plenty of sleep if you can research shows that being overtired makes junk food and snacking more attractive. A good nights sleep before a fast day will really help you.

Dont beat yourself up if you have to miss out on fasting days due to commitments or vacations. There is always the next day or the next week to resume your plan, this is not a life sentence!

Confidence will prevail when you have successfully completed one or two weeks on your plan. You will be the master of your food intake, not the other way round. You will become more in tune with your body and proud of yourself for getting through those first fast days. Keep going!

Here are just a few tips to help ensure your success, especially during the first few weeks. They are honestly invaluable.

If you can, try to get a friend or a member of the family to be your 5:2 buddy. Whether they follow the plan with you or simply help you to stay on track, youll find having support to be very motivating.