A real success across the Channel, diet 5: 2 is based on a very simple method: eat normally for five days then follow a hypocaloric diet the two remaining days. Thus, weight loss could reach up to 4 kilos per week.
Created by Angela Dowden, a state -certified nutritionist, regime 5.2 is A slimming program called “intermittently”. Clearly, you feed Normally for 5 daysin a balanced way of course. And the remaining two days, you decrease considerably your daily caloric contribution which amounts to a maximum of 500 calories For a woman and 600 calories for a man.
What is diet 5.2?
To carry out this diet, you will have to Follow a normal and balanced diet for 5 days Then considerably reduce your calories in the other two days. The objective being to Reduce your daily calories by 25 %. This therefore means that during these two days, you will not have consume only 500 calories (600 calories for men).
This method would allow The body to draw on its reserves and destock fat. You have the choice to follow this diet over two consecutive or non -consecutive days. If you opt for this second option, the results may be longer to emerge but everyday life will be easier to live for you.
If it Rhythm 5 days, 2 days you seem insurmountable, know that you can realize thatone diet day on both. Besides, once you have reached Half of your weight goal, it is best to reduce your diet to one day a week.
What to eat during the diet?
Consume as much as you want : Vegetables type green salad, green beans or broccoli as well as all kinds of fruit. Do not impasse protein by favoring white meats, fish or eggs.
Recommendations
As with any regime, the editorial staff advises you to see a doctor Before starting this program. Also check your state of health in order to do not put yourself in danger. Once you have reached your goal, simply stop the diet, but still make sure you Follow a healthy and balanced diet In order not to resume your lost pounds.
In practice
According to Angela Dowden, creator of the program, the intermittent diet would allow, in addition to weight loss, of Forge a more resistant organism and prevent heart disease. In addition, this food mode is recommended for life to maintain weight loss.
How to do the diet 5.2?
- During the 2 days of diet: The rule is not to exceed 500 calories per day for a woman and the 600 daily calories for a man. Question distribution, this is reflected for example by: a breakfast of 100 to 200 calories, a dinner of 300 calories and a snack of 100 calories. In the book, you find many recipes to guide you in monitoring your diet.
Type day at 500 calories:
At breakfast of 200 calories : A bowl of wheat sound flake (30g) with 125 ml of half-skimmed milk, plus 80 grams of blueberries and strawberries.
At the 250 calories dinner : 200g of bean soup, 100 grams of shrimp, a bowl of salad seasoned with a spoon of light balsamic vinegar.
For the 50 calories snack : half a banana.
- During the rest of the week : the other five days of the week, A so -called “normal” diet is allowed. What does it mean? In fact, everything is allowed within the limits of reasonable. Still according to Angela Dowden, the fast practiced during the two days of diet would cause self-regulation the rest of the week.
What about physical activity in all of this?
Regular sports practice is encouraged during diet 5: 2. But be careful to program your sessions outside the two days of fasting.
Example of menus for the two days of diet for less than 500 calories
The two days of fasting offered by program 5: 2 have been established to help you choose a healthy and balanced diet. Remember that during the two days of diets, only 500 daily calories are allowed.
| Day 1 | Day 2 | |
| Breakfast | A poached egg, half-whole of wholemeal bread, teaspoon of lean spread, a grilled medium tomato | A blueberry sound muffin |
| Lunch or snack | A soup spoon of tzatziki (30 g), 100 g of cucumber, red pepper sticks | An apple, a satsuma tangerine |
| Dinner | Oriental Steam chicken salad (recipe in the book) | a red mullet with cherry tomatoes |
What weight loss with 500 calories per day?
The promised weight loss can go up to 1.5 kilos the first week and then up to 500 grams the following weeks. Be careful, despite everything, to be careful to match the profiles that can practice this food mode. Avoid it if:
– You are pregnant or during breastfeeding,
– Your BMI is too low
– You are a high -level athlete
– You are diabetic
– You have irritable colon syndrome
– We have been diagnosed with a diet
Learn more
In the work proposed by Angela Dowden, you find the details of the program over 4 weeks as well as 100 easy recipes ranging from 100 to 300 calories each.
