Are there people who can swear upon the 5:2 diet results? What does it even mean? Love is All Colors brings you all you need to know about this infamous diet. I will also share my own experience with the diet. Scroll on as we explore all you need to know about the 5:2 diet pattern…
Intermittent fasting 101
To put it simply, intermittent fasting a way of eating that involves regular fasting. It is one of the popularly known diets. It goes by the 5:2 diet or The Fast Diet and has been made popular by British journalist Michael Mosley. So let me take you through intermittent fasting 101.
This diet is called the 5:2 diet because one eats normally for 5 days a week and then there are dietary restrictions 2 days of the week. During the 2 days, a dieter is restricted to 500–600 calories per day. So basically, this diet is more of a lifestyle change kind of diet. You are not restricted to the foods you eat or when to eat them.
My journey and the 5:2 diet results
When I decided to go the 5:2 diet way, I found it to be a bit easier pattern to stick with. Much as there is the ‘fasting’ bit, it isn’t really fasting… just a 2-day calorie restriction. I had quite a struggle with my weight since teenagehood. And much as I was hopeful about losing some of that weight in college, with all that partying and freedom that I had, that didn’t happen. I didn’t admire how I looked. And my weight was really wearing down on my self-esteem.
One day, I randomly came across an article about the intermittent-fasting plan. The thing that shocked me the most was the word “FASTING”. With my love for cake and chocolate, was I really going to be able to hack this diet? Mind you, this wasn’t the first time I was trying out a diet. I had been had my fair share of fad dieting. But a girl has to try right?
The thing is, month in month out, you will always find some diet being hailed to be the best. They all promise amazing results with minimal effort on your part. Unfortunately, most of them come with health consequences. You find yourself depriving your body of important nutrients needed. And before you know it, your body is turning against you! Story of my life. So instead of losing weight, your body goes into starvation mode and stores every bit of fat it can.
Then after a month or two of denying my body its favorite foods, my body mocked me by craving all those foods. Then came all the weight I had lost and then some…
I eventually started looking for something that was going to be a lifestyle change for me. And they say that it takes 21 days for a dietary change to become a habit. But being fat always made me look for a quick fix. So it never used to take long before every fad diet of the season backfired on me. And every time I didn’t see immediate results, I jumped on to the next fad diet. And believe me, there is always the next one around the corner.
So what is so special about this 5:2 diet?
Well, I began to search for the 5:2 diet results. The 5:2 diet success stories were impressive. Plus the 5:2 idea really gave me the jolt I needed to try it out. Five days a week and a calory restriction of just 2 days. No restrictive 5:2 diet meals? This really impressed me.
How do you go about the 5:2 diet plan?
The good thing about this diet is that there are no fixed or restrictive 5:2 diet meals. I got to eat my normal meals for five days a week without having to think of calorie restrictions. So all I had to worry about was the other two days where I had to reduce my calorie intake. Plus, it’s not a strict 5:2 plan. You get to choose the two days that you want to do the intermittent fasting. So you can pick, say, Monday and Thursday as your fasting days… and at least you get to eat a little. And then you have your five days when you get to eat normally.
Now, one thing that probably was the reason why I got the 5:2 diet results is that as much as there is the “eat normally” bit, I didn’t take it to mean “all you can eat”. Binging on my cakes and chocolate was out of the question. There are numerous 5:2 diet success stories that show impressive health benefits. Plus, I found it easier to follow because it had no continuous calorie restrictions. So if you do it right, it is a very effective diet. I never compensated for the calories that I reduced during the fasting days.
When you do intermittent fasting bodybuilding by combining it with endurance exercises and strength training the results are much better. I reduced my tummy fat and gained muscle mass and lost weight while at it.
What are you expected to eat on the two fasting days?
I loved the fact that there were no rules about what or when to eat on my two ‘special’ days. For me, breakfast is one of the meals I never missed. I found it easier having a small breakfast and spreading my calories throughout the day. I preferred having three small meals. Plus, most of my foods were high in fiber and protein. So I felt full faster and found that I got hungrier lesser. I did soups on the fasting days.
It can be hard immediately you try it out but the good thing is that you don’t have to be drastic about it. Just watch what you eat and keep lowering the intake of calories until you can handle it. Start with reducing 10 or 20 calories a day. That way you will be in a position to maintain the intake.
The thing is, extreme dieting never worked for me before. Starvation diets didn’t just do it for me. I realized later that no matter what diet you are on, you need the calories, the vitamins, and the necessary minerals to keep your body going. So excessive dieting was impossible from the willpower perspective.
Why the 5:2 diet worked
My before and after intermittent fasting results were amazing. That polite fasting was a different path of reducing calories in a realistic manner. In 2 weeks I managed to lose 9 pounds. And as I got used to the routine, I lost even more. After 6 months, I had lost 42 pounds. The 5:2 diet results really amazed me. I was finally in control of what I was eating and my life in general. I felt great and was no longer panting after a flight of stairs.
The thing with other diets is that they just don’t work or they tend to be temporary. You lose a few pounds then gain a few and end up with more weight than you had before. I managed to lose the weight and managed to keep it off. Intermittent fasting bodybuilding is important. You need the proteins to maintain your muscle strength.
It wasn’t easy at first. There were days when I would feel too hungry and a bit weak. But I had my eyes on the price. A general lifestyle change. So the hunger pangs eventually faded because all I did was keeping my mind occupied. Plus, I made sure that my breakfast was packed with proteins and fiber. Plus after a few fasting days, I got used to it. And I realized that it also helped me cut down on the calories I used to take in during the normal eating days.
There is the option of spreading the calories and having a small healthy snack in case you start feeling unwell. But if you keep feeling unwell then you better seek medical advice and know if you are fit to continue with the diet or not. Just like all other diets, intermittent fasting is not for everyone. But if you can do it, the before and after intermittent fasting results are great, even healthwise.
I found this diet easier because it isn’t complicated. Its only 2 days of calorie reduction. Plus, you get to spread the days. They don’t have to be consecutive days. Much as it can be hard at first, eventually you get used to it. Plus, abstaining the potato chips was easier than moderation. Because the moment you dip your hand into that bag of chips, stopping won’t be easy. Plus the restriction is manageable. You have the 5 days to enjoy your food. There is no constant deprivation with this diet.
Benefits of intermittent fasting diet
- Besides the weight loss, I noticed that my mental focus improved. And for me, the focus shifted from food and to more productive tasks of the day. At the same time, it improves various metabolic features that are beneficial to brain functions. It also delays the onset of Alzheimer’s disease.
- The diet plan is very sustainable. As I said, I have tried several diets but this was easier to maintain. Plus, the fasting isn’t forever. Once you reach your desired weight, you can always stop. Or you could reduce the fasting days from two days to a day.
- I lost the belly fat. But this was because I was not overcompensating by eating much more during my normal eating days.
- Studies have shown that this diet reduces insulin levels hence lowering the risks of type 2 diabetes.
- The diet reduces the risk of heart diseases and high blood pressure
Who should avoid the diet?
Much as there are several health and weight loss benefits of this diet, its not for everyone. People who should avoid this diet include:
- People with a history of eating disorders
- Individuals with issues of drops in blood sugar levels
- Pregnant and nursing mothers
- Children and teenagers
- People with type 1 diabetes
- Underweight or malnourished individuals
- Women with fertility issues or those trying to get pregnant.
The thing is, some women have reported a lack of menstrual period as a result of the diet. So women should also be more careful when trying out this diet.
I am not trying to convince you to try out the diet. But if the 5:2 diet results I have experienced are anything to go by, then I would advise you to try it out.
Are you looking for that supermodel body? Well, here are some supermodel diet plans to try out.