Do you already know the 5:2 diet or also called 5 to 2 diet? Why eat 5 days nand 2 days of diet will initiate a process of slimming, you will learn in the following article.
The subject of “slimming” is not as old as mankind. In the past, people didn’t think about how to lose weight, but rather how to get to the next meal. People ate to get fed up. Also, a slim figure was not necessarily planned.
One followed his daily work, which often consisted of hard work, one used his feet to get from A to B, often needed days for it. Everything that had to be done was done by muscle power and in most cases the calorie requirement was so high that it could hardly be met.
With industrialization came the turnaround, at least for the wealthy.
At first it was chic to be fat, because it stood for prosperity and wealth (this was the case in all advanced civilizations such as the ancient Egyptians). Those who had too much on their hips could show that they did not need to work like the common people.
But with the pounds came also many illnesses, so-called civilization diseases such as diabetes type 2, gallbladder illnesses, high blood pressure, lipid metabolism disorders, breathing difficulties, sleep apnea, heart diseases, arthrosis, gout and back problems were and are the result until today.
However, during the last wars, people were starving and were always looking for nutritious, especially fat-rich food to avoid starvation. Also, the knowledge of nutrient content was not particularly high.
However, almost everyone lived from what their own garden and stable provided. After the Second World War, a lot of things changed in terms of nutrition. Wealth returned. The United States helped us to become the rich and respected country we are today. Financially, this brought many benefits, but not necessarily for our health.
Supermarkets came up and made it possible to easily obtain food. It was no longer necessary to bother and bring them up yourself. The food industry showed diligence, which would have been more beneficial to people’s health if they had used it for themselves and their families.
Instead, new creations were introduced all the time, which made eating even faster and more comfortable. Nutrition was no longer in the foreground, one could turn to other things. However, this did not become healthier, but rather more paradoxical. Taste enhancers meanwhile in many cases save natural ingredients, but they also make fat.
The shelves in the supermarkets are full. In the meantime, we find many variations of a foodstuff and can hardly decide. We were told that Light products help to lose weight, but were secretly blended in more fat, because you need a flavour carrier, and products declared low-fat are supported by more sugar and flavour enhancers. Fruit yoghurt no longer contains fruit, but only fruit waste or remnants; the taste is created with the help of moulds, for example.
Consider where we actually come from and how easy it would be to eat a decent diet. In addition, there is the problem of lack of exercise. Almost all routes are covered by car, bus or train. Many devices that make our work easier slow us down in motion. In the past, a carpet was dragged into the garden and knocked it out, but now you can easily switch on the vacuum cleaner. We communicate via laptop or smartphone, we don’t get out of the house as often.
For the organism, this means that calorie consumption has decreased immensely, but at the same time the supply has increased and we can simply eat more, because the variety is so great and we do so. It has never been so easy to obtain information on the subject of nutrition and in theory, any expert in this field could nowadays be. However, once it has come to the point where the pounds have to be removed, whether for aesthetic or health reasons, diets can help.
For many years countless diets have been offered. The possibilities are numerous, we know the potato diet, pineapple diet, cabbage soup diet, protein diet, low-carb diet, fasting diet, asparagus diet, sauerkraut diet etc. The so-called 5:2 diet seems to be a new star on the diet horizon and promises to let the pounds fall quickly and lastingly – completely without any major renunciation and hunger feelings. But how good is it really? Let’s take a look at this.
How does the 5:2 diet work?
Women dream of the bikini figure again and again (men may dream of the six-pack), especially when summer is approaching. The despair makes them fall back on diets, because the pounds must fall quickly.
A total of 8.7 out of 10 points received the 5:2 diet in an unspecified survey. The advantages are the simple concept, the pounds falling quickly according to plan, the simplicity, solidity, effectiveness and the healthy basis. This form of slimming seems to bring the dream of the bikini figure closer.
Reading tip: The Metabolic Balance Diet
But how is that supposed to work? In the original it is called “The Fast Diet”, and this is also the concept: temporary fasting. On two days a week fasting is planned, i. e. a strict diet. On the remaining five days of the week, you may continue to eat normally.
How does that work?
Agro-hunger attacks often ruin a diet. It took a few days to get used to it, but they didn’t use the hot chocolate or pizza and perhaps even lost 2 kg. But in the end, however, the ravenous hunger wins and you strike. All at once, because you’ve waived for so long. Reason and brain simply expose themselves to such moments.
Surely many people have already made this bitter experience, the frustration after that is great, because you have failed again and now there are still a few more kilos on your ribs. Some people may make another attempt, but that’s it. It is the disadvantage of many diets that one should constantly renounce. They’re one-sided. Maybe you can only eat cabbage soup all day long and drink lots of water.
Failure is in fact a foregone conclusion, and hardly anyone can manage it. And if you do, at the latest after the diet ends and the normal diet is taken up, the so-called yo-yo effect occurs, which means that the pounds come back with brothers and sisters. This means that after a few months the weight is even higher than at the beginning of the diet. This frustrates and drives people to eat more.
The human body is smart, because after two weeks of a classic permanent diet, it feels that it is in a phase in which it does not get enough food and switches to sparse flame. As a result, calorie consumption decreases and the body stores fat reserves, which makes losing weight even more difficult, especially if you don’t exercise enough.
Here the 5:2 diet promises remedy, since one can continue to eat on five days of the week normally, only two days long is fasted. During these two days, the alarm system with the “famine” signal does not yet start, i. e. the physical economy program is not yet activated.
Who developed the 5:2 diet?
There are few people who are able to maintain a disciplined diet for many weeks. First of all, because it is often not the health aspect that is in the foreground, but really only a short and quick success. Women want to look good in a bikini, the old jeans in size 38 have to fit again, you have seen a wonderful dress (maybe the wedding dress?) and you want to shrink into it.
There are many reasons, but they are often approached with little understanding and expertise. You can lose weight in the short term with many diets, but the success often does not last. In addition, a slimming cure is often difficult to reconcile with everyday life and leisure time. The two British dieticians Tony Howell and Michelle Harvie believe that they have now developed an alternative to all conventional diets: the 5 plus 2 diet.
What can you eat?
Fasting in two days, that’s the plan. This means that women are only allowed to consume 500 kcal on these days and men only 600 kcal. The days provided for are freely selectable. They can be placed directly behind each other or at a distance. It is up to the individual. On the other five days, you can feast to your heart’s content, approx. 2,000 kcal are allowed. Unfortunately, no distinction is made here between men and women, large and small.
- Calorie counting and renunciation is not allowed on these days
- Noodles, sweets and bread are also explicitly permitted
So it’s allowed to do what man or woman likes? Basically yes, you don’t have to give up. The inventors of the 5:2 diet Howell and Harvie, however, advise against senseless feasting. Success in losing weight also depends on what you eat these five days and not over-eating. Who honestly admits that actually it is not fun to eat so much anymore, but rather it has become a compulsion.
Experts therefore advise that on these five normal days, metabolically stimulating foods should be eaten, i. e. a metabolic diet. This is also referred to as the metabolic balance. Protein-containing foods are combined with few carbohydrates, so that the metabolism is boosted strongly and the blood sugar level remains constant (this gives us, if it does not remain constant, the cravings).
Typical foods are fruits and vegetables (carbohydrates) and meat (protein). Sugar is not on the menu at this time. The attentive reader has surely already noticed that this diet is completely unsuitable for vegetarians, since it consists mainly of meat, i. e. protein. Carbohydrates and sugar are absolutely forbidden in the metabolic 5:2 diet, as are salt and oil.
500 to 600 kcal on fasting days are not a large quantity, so the choice of food must be carefully considered. If you ate a portion of noodles here, you’d have to starve for the rest of the day. So this would not be the way forward. It would be cheaper to eat foods that contain many proteins (protein) and numerous dietary fibres.
Fingers away from carbohydrate-rich foods, they have many calories and the feeling of satiety only lasts for a short time, as they are mostly so-called empty carbohydrates, which quickly push up the blood sugar level, but let it sink again just as quickly and soon the hunger stops again.
The following foods are therefore recommended on fasting days:
- Lean fish
- Lean meat
They contain everything our body needs: proteins, carbohydrates and fat. There are diets that only contain vegetables, fruit, fish or meat. With all these foods you can actually lose weight, but the yo-yo effect is pre-programmed, because the nutrients contained in them are quite one-sided.
If we only ate vegetables, we would hardly eat fat and little carbohydrates, so we would only eat a few calories, but the protein content is not always sufficient. Fruit has many carbohydrates, but little fat and protein.
Fish contains a lot of protein and many types of important omega-3 fatty acids, but no trace of carbohydrates. Similarly, lean meat is not carbohydrates, a lot of protein, some fat. Many diets suggest that carbohydrates and fats are “evil” foods that make you fat.
This prejudice has been cleared up: the body needs all three nutrients (proteins, carbohydrates, fat) to keep all the systems running. Many people just can’t hold their own and overdo it with chocolate, burgers & co. It is therefore important to really cover all areas of nutrition and avoid deficiencies. Otherwise, the cravings will sooner or later destroy all efforts.
Of course, the 5:2 diet also considered the consumption of beverages. Optimal are unsweetened fruit or herbal tea and/or water. Coffee, alcohol and black tea are forbidden. The same goes for cola, lemonade and fruit juices, which are the true thickeners due to their sugar content. In a glass of cola with 0.2 l of sugar, there are 8 cubed sugars. One lump sugar weighs three grams and 8 x 3 = 24, i. e. a cola contains 24 g sugar á 9 kcal/g = 106 kcal.
What can you really eat on the days of fasting?
Basically everything is allowed. The idea behind it is not to be too strict to take the pressure off a diet. Prohibitions exercise a great attraction, because people always want to have what they are not allowed to have. Those who constantly deny themselves the chocolate will eventually become weak and devour the whole bar. That’s no longer enjoyment, only greed. Such feeding attacks are to the detriment of the success of the purchase and the joy of life.
We must not forget that nutrition keeps all body systems up and running, including our brains. People who eat excessively forget to pay attention to the signals of the body. The 5:2 diet offers the chance to get to know the needs of the body again and to pay attention to the signals. If you can hold out, you will find that the ravenous appetite attacks will soon fade away and eventually stop completely.
Some people ask the question whether these gourmet days are not dangerous for the success of their customers. Various studies have shown the following results: The participants eat about 10 % more than usual on these days, but on average they are still below the usual amount. After all, 75 % of the calories are saved on fasting days, which leads to a negative balance.