Helps lose weight.. What is the "5:2" diet?
The 5:2 diet involves eating normally five days a week, then reducing the amount of calories eaten to between 500 and 600 a day for two days.
This diet approach, or intermittent fasting method, focuses more on when you eat than on what you eat.
According to a report published by "livescience", intermittent fasting has been around for years, and studies, such as the review published in the "New England Journal of Medicine", have found that it can have many health benefits including weight loss, blood sugar regulation, cell regeneration and improved health. Brain health.
Functional medicine practitioner Danny Lee said, "The 5:2 system is quite flexible because you're not restricted to five days, so if you have a social event to go to, you can plan to fast on the days when you don't eat out."
He added, "It also keeps the body in a calorie deficit throughout the week, which means that you are more likely to lose weight."
He continued, “The 5:2 diet is a form of intermittent fasting that consists of two days of eating low-calorie foods, usually with no more than 500 calories.
The other five days of the week are eating normally without the need to track calories or restrict any type of food.”
Sometimes called the fast food diet, it gained fame thanks to Dr. Michael Mosley and has been called the "new 5:2".
"With the new 5:2 diet, limit yourself to two days a week of 800 calories per day, and eat a healthy diet for the rest of the week, with no calorie restrictions, only reasonable portions," Mosley said.
On fasting days, Mosley explained, your body will go into a state of ketosis.
“You will lose visceral fat and have a better insulin response,” he said.
This, in turn, will make it easier for you to eat a reasonable amount during the rest of the week's meals.”
According to Dr. Lee, a study in the Journal of Clinical Nutrition found that the 5:2 diet is a safe and effective weight loss protocol.
It is generally accepted by researchers as "easy" as well.
Although there aren't many studies specifically on the 5:2 diet, research on intermittent fasting has revealed some health benefits.
These include changes in body composition, fat loss, improved heart health and lower blood sugar levels.
One study published in the Canadian Journal of Family Medicine found that intermittent fasting can help with weight loss in a similar way to calorie restriction, and it can also help lower cholesterol levels.
The 5:2 diet may be a good option for people who are healthy, well-nourished and looking to lose weight, but it's not recommended for all groups, says Dr. Naomi Neumann-Beinart.
These categories include:
People with an eating disorder.
Pregnant women or women trying to become pregnant.
children or teens.
Anyone with health problems (diabetics, thyroid disorders).
Anyone who is underweight or malnourished.
People with low blood sugar and/or prone to dizziness and fainting.
"Honestly, the diet is also not a particularly safe option for people with mental health disorders, particularly depression and anxiety, as too little calories can cause brain fog, dizziness and poor concentration, which can exacerbate emotional disturbances," Beinart added.
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