What is 5: 2 how to lose weight fast?My Review

 What is 5: 2 how to lose weight fast

Highlights:

You need to reduce your calorie intake by a
 quarter in your daily needs in two days.
You will not lose weight if you take too much junk food. Instead you will do with the weight.

What is the 5: 2 diet?

A normal diet five days a week, limiting the other two calories to 500-600 per day. Thus, even if you eat chocolate and cake, you can lose weight. Currently these are being talked about on a huge scale.
The 5: 2 diet, also known as the Fast Diet, is gaining popularity. It was popularized by the British journalist Michael Mosley.
Since there are no requirements for what foods to eat, it is a diet that dictates when to eat it. Many people think that this diet is easier to follow than the traditional calorie restricted diet.

Let's take a look at the things you need to know about this diet.

5. 2 How to make:

A meal You can eat normally five days a week. No need to think about controlling calories. Over the other two days you should reduce your calorie intake by a quarter of your daily needs. This is 500 calories per day for women and 600 calories for men.
You can choose between any two days of the week as long as there is at least one fasting day between them.

On the way to planning the week you can eat normally throughout the week from fasting with two or three small meals on Mondays and Thursdays.
Normally that does not mean you can eat anything. You will not lose weight if you take too much junk food. Instead you will do with the weight. If you have been fasting you should eat the same amount of food.

What does the study say about 5.2?

Normally that does not mean you can eat anything. You will not lose weight if you take too much junk food. Instead you will do with the weight. If you have been fasting you should eat the same amount of food.There are numerous studies on intermittent fasting. For some it seems easier to follow than continuous calorie control. Studies show that these non-intermittent fasts can significantly reduce insulin levels.

Study 5: 2 Diet caused weight loss similar to regular calorie control. In addition the diet was found to be effective in reducing insulin levels and improving insulin sensitivity.
Numerous studies have looked at the results of studies of modified alternate day fasting. This is similar to the 5: 2 diet.

A 4: 3 diet can help reduce insulin resistance, asthma, seasonal allergies, heart palpitations, menopausal hot flashes and more.
A randomized control study in normal and overweight individuals showed significant improvements in the 4: 3 fasting group. It was on a fasting group for 12 weeks. Reduced body weight by more than 5 kg. Fat weight was reduced to 3.5 kg. No change in muscle mass. Blood levels of triglycerides were reduced by 20%.LDL levels increased. This can be beneficial. And reduced CRP levels by up to 40% in leptin.

5: 2in weight loss:

5: 2 in weight loss should be effective in reducing body weight. This helps in consuming fewer calories. It is necessary to eat more on non-fasting days and not to cover fasting days.If intermittent fasting matches total calories, it will not result in more weight loss than regular calorie control. Fasting protocols such as the 5: 2 diet have shown great promise in weight loss studies.

Modified alternate day fasting led to 3-8% weight loss in 3-24 weeks. Participants in the same study were found to have lost 4-7% of their waist circumference. Also found to be harmful belly fat loss. Intermittent fasting resulted in a minimal reduction in muscle mass compared to weight loss with regular calorie restriction. The benefits can be greater if intermittent fasting is combined with exercise such as endurance or strength training.

How to eat on:

Diet days Start tomorrow with a small breakfast on diet days. Start eating as late as possible for others.

• Three small meals:
• Breakfast, lunch and dinner.

• Two slightly larger meals are:
• Lunch and dinner.

Because calorie intake is low - 500 calories for women and 600 calories for men. It is important to use a calorie budget wisely.
It is better to focus on nutritious high fiber high protein foods. This will make you feel fuller without consuming too many calories. Soup is best on fast days. Studies show that these make you feel full.

Foods suitable for diet days:

• Vegetables Yogurt with
• berries
• Boiled eggs
• Fish or lean meat
• Cauliflower or vegetable soup such as
• Black coffee
• Tea

are ideal to eat on diet days. Try and try what works best for you.

What to do if you get sick while on a diet?

You may be asked what to do if you feel uncontrollable hunger. It is normal to feel a little weak or sluggish with excessive hunger.
You need to be busy with your favorite jobs to get rid of hunger quickly. In addition most people find it easier after the first few days.It is a good idea to take small snacks on hand if you feel dizzy or unwell on days when you do not want to eat at diet time.

5: 2 Diet Who should avoid it:

5:2 is healthy,Safe though does not apply to everyone.

• People with a historyof eating disorders, low blood sugar,
• Pregnant women
•  Nursing mothers,adolescents,
• children and patients with type 1 diabetes
• Malnourished
• Weight Loss Malnourished Women trying to conceive or having fertility problems.
• Intermittent fasting may not be as effective for some women as it is for men.

Healthy women reported that menstruation was smoother when they followed this type of diet. It was also found that their body returned to normal when they returned to their regular diet.

Final Thoughts:

The 5: 2 diet is an effective way to lose weight and improve metabolic health.