5:2 diet recipes for fast days, including a 5:2 meal planner with meals under 200 calories, breakfast under 100 calories and dinners under 300 calories. Things I Learned In The First 2. Days. Disclaimer: I’m not a doctor, and I don’t play one on TV. ![]() ![]() ![]() I’m not sharing any medical advice here, only what I’ve learned and experienced myself on the 5. You can talk to your doctor to learn more. If you aren’t interested in dieting and/or losing weight with this diet, just skip this post. You read that right. Because I talked to a medical professional about what it is, how it works, and if I was a candidate for the diet. I know this diet is not for everybody. If you don’t agree with this diet I’m okay with that, but I prefer not to be judged for my decision to try it. Please keep comments positive. Feel free to ask questions. And please, if you have any tips or recipes to share, I’m all ears! What Is the 5. 00 Calorie Diet? ![]() The 5. 00 calorie diet is sometimes referred to the HCG diet. The 5. 00 calorie diet is normally done with the HCG diet, though it can be done separately.
With the 5. 00 calorie diet, you restrict your caloric intake to 5. No sugar, no fats (not even good ones), no starches, no alcohol, no treats. It can be safe to do as long as you don’t do it for more than 4. ![]() ![]() ![]() So you’ll supposedly get a muscle- toned body that sheds weight at a reported average of 1 pound per day for men, and about 1/2 pound a day for women. You take the HCG daily via a pill or injectible. Some people just do just the 5. HCG with it as well. Here I’m discussing ONLY the 5. What Does the 5. 00 Calorie Diet Consist Of? ![]() ![]() Why I Favor Intermittent Fasting Over Calorie Restriction. Intermittent fasting also has a number of added benefits over strict calorie restriction. Brackground: The safety and tolerability of very low-calorie-ketogenic (VLCK) diets are a current concern in the treatment of obese type 2 diabetes mellitus (T2DM. As you can imagine, it’s not super fun. For breakfast you can have tea (I drink green tea which is known to help encourage weight loss) or coffee. You can have a tablespoon total of low- fat milk daily. Lunch and dinner include 1. I don’t even eat the breadstick anymore. Meats are limited to lean beef, chicken breast, veal, white fish, shrimp, crab or lobster, while vegetables are limited to spinach, cabbage, chard, tomatoes, onions, fennel, radishes, cucumbers, celery, bell peppers, mushrooms, green beans, asparagus and green salads. For your fruit, you can choose from an apple, orange, half of a grapefruit or a handful of strawberries. Tips: You aren’t supposed to have the same meat, veggies, or fruit twice a day. So if you have chicken and asparagus for lunch, don’t have it again for dinner. It’s acceptable to have your fruit separately from your meat and veggies. I usually have mine mid- morning and as a dessert after dinner. You also shouldn’t mix fruits, however you can mix veggies. So you can mix mushrooms, onions, and asparagus together, but not strawberries and apples. I will say that I have mixed berries together with no problem. If you mix and experience a weight stall or gain, don’t do it again. A lot of this is trial and error based on how your body reacts. The most important thing about the 5. Drink a TON of water. At least a gallon a day, especially during the summer. You can wake up your water with this simple recipes. I have just completed my first 2. I lost almost 1. 4 pounds and 9 inches in my chest, waist, hips, and thighs. You’ll be detoxing from sugar and junk food, and you will be miserable to be around. You’ll reconsider what you are doing. I was told Days 3- 6 are the worst, and they were. But stick with it because you’ll feel better soon, promise. Nobody told me this one! You may notice bad body odor and bad breath. It’s all of that detoxing you’re doing! I asked Jason if he could smell it, and he couldn’t. Maybe your sense of smell is heightened as well, I don’t know. But the body odor does go away. The bad breath sticks around. Chew gum, make sure it’s sugar- free gum. I have been chewing this Sugar Free Chewing Gum Sweetened with Xylitol Peppermint and really like it. It’s hard to eat only a very limited menu and not be able to eat what everybody else is eating. You may even want to become a hermit and avoid social settings where people are eating and drinking and being merry. I’ve tried to hang out (4th of July sucked – I couldn’t eat anything at our get together), and it’s really hard. You can’t cheat at all. If you cheat with sugar, fat, or starches, you’re taking 2 steps back. I prefer hot veggies over salads. The first almost 2 weeks I tried to eat a salad with meat and either balsamic vinegar or lemon squeezed on it. I got burnt out on salads quickly. So now for lunch I fry a piece of chicken or turkey burger with some veggies. It takes a bit longer, but it’s worth it. Seasonings are your friend. You need to church things up. Just make sure whatever spices and seasonings you use are sugar- free. Try veggies and meat with Bragg’s liquid aminos (it taste kind of like soy sauce), use Frank’s hot sauce and Tabasco, and use garlic and onions for flavor. Stevia and flavored liquid stevia (my favorite flavors are the Vanilla Cream and Coconut) in place of sugar. They aren’t cheap, but you only use a few drops at a time so they last forever. Sugar- free doesn’t necessarily mean sugar- free just because the label says so. Brands hide sugar under different names like maltose, maltodextrin, and sucrose to name a few. Here’s a list of the 5. Make sure you are checking label ingredients! You’ll get sick of eating plain meat with just seasonings on it, so get creative. Branch out and try new things. Jason and I LOVED these lean curry burgers that we served over spinach with a side of lemon cucumbers. The recipe calls for garam masala, and I have a recipe for it here. This clean eating un- stuffed bell peppers recipe (minus the corn and cheese) is a favorite, too. Use chicken broth in place of the coconut oil. And this berry salad (minus the chocolate chips!) is amazing as well. There are also a ton of recipe boards for this diet on Pinterest. I’ll be sharing some recipes, too. You shouldn’t exercise on this diet! I’m totally not making this up. You won’t have energy for a big workout, and if you do, you’re body will go into starvation mode trying to store all of the fat and calories it has. A short walk or light yoga is fine, but anything else is no bueno. I’ve recently fallen in love with yoga and the peace and calmness it brings with it. It’s been very helpful to me these last 2. You might stop losing, or even gain, weight. Water retention due to the heat, your monthly period, or cheating will all lead to a weight loss stall. If you have a weight loss stall for more than a few days, there’s a couple things you can do: Do an “apple day” where you only eat 6 apples from lunch one day to lunch the next. I did, and wasn’t hungry, but was sick of apples. My sister preferred a steak day. You don’t eat anything until dinner and have one very big lean steak. That’s it. We both experienced weight loss the following morning after trying both things. Okay, you might occasionally get hungry, but for the most part you’ll be satisfied. I was much more hungry during the days before I started this diet when all I did was eat crap all the time. When you do experience hunger pangs, drink more water. Eat a zero calorie food (like celery). Do something to take your mind off of it. And I think this goes without saying: you will need support. Find a friend who’s also dieting or join a group on Facebook. I was lucky enough to have my sister doing it with me for the first 2. Since I’m doing another 2. I still have her because she’s done it twice and knows how difficult it is. Jason has been a huge support, too. He’s been eating with me, though he’s not necessarily following the diet. And my family and friends have been my cheerleaders. But I also know it works. My sister did this diet back in January and lost close to 2. She also did it with me again over the last 2. I can tell you I’m sleeping better, my allergies aren’t as bad, I feel better overall, my blood pressure is normal (I had high blood pressure), I’m not as moody, and I’m not craving crap. My depression, which is normally at its worst during this time of year, is nowhere to be found. I couldn’t be happier! If you have a success story, tips, recipes, or even a Pinterest board to share related to the 5. Mommy of a Monster and Twins is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon. The difference between calorie restriction and fasting - Fasting 2. Share the post . Many calorie enthusiasts say that fasting works, but only because it restricts calories. In essence, they are saying that only the average matters, not the frequency. But, of course, the truth is nothing of its kind. So, let’s deal with this thorny problem. Yet, most residents would hardly call the temperature idyllic. Summers are scorching hot, and winters are uncomfortably cold. You can easily drown crossing a river that, on average, is only 2 feet deep. If most of the river is 1 foot deep and one section is 1. Jumping off a 1 foot wall 1. In a week. So why would we assume that reducing 3. The difference between the two is the knife- edge. Advocates suggest that reducing daily caloric consumption by 5. The American Diabetes Association. This reduction is average calories should be spread consistently throughout the day, rather than all at once. Dieticians often counsel patients to eat four, five or six times a day. There are calorie labels on restaurant meals, packaged food, and beverages. There are charts for calorie counting, calorie counting apps, and hundreds of calorie counting books. Even with all this, success is as rare as humility in a grizzly bear. After all, who hasn. Data from the United Kingdom indicate that conventional advice succeeds in 1 in 2. That is a failure rate of 9. So, whatever else you may believe, constant caloric reduction does NOT work. This is an empirically proven fact. Worse, it has also been proven in the bitter tears of a million believers. But why doesn? For the same reason the contestants of The Biggest Loser could not keep their weight off . The weight loss regimen is a calorie- restricted diet calculated to be approximately 7. This is combined with an intensive exercise regimen typically far in excess of two hours daily. This is the classic . And, it does work, in the short term. The average weight loss that season was 1. Does it work long- term? Over six months, their basal metabolism dropped by an average of 7. Simply stated, they burning 7. As metabolism drops, weight loss plateaus. Caloric reduction has forced the body has shut down in order to match the lowered caloric intake. Once expenditure drops below intake, you start the even more familiar weight regain. Weight is regained despite dietary compliance with the caloric restriction and even as your friends and family silently accuse you of cheating on your diet. Even after six years, the metabolic rate does not recover . All of this is completely predictable. This metabolic slowdown has been scientifically proven for over 5. This represented a 3. In response, their basal metabolic rate dropped about 3. They felt cold, tired, and hungry. When they resumed their typical diet, all their weight came right back. Caloric restriction diets only work in the short- term, before basal metabolism falls in response. This is sometimes called . Daily calorie restriction fails because it unerringly put you into metabolic slowdown. Reversing type 2 diabetes relies upon burning off the body. Or at least the controlled version, intermittent fasting. Fasting triggers numerous hormonal adaptations that do NOT happen with simple caloric reduction. Insulin drops precipitously, helping prevent insulin resistance. Noradrenalin rises, keeping metabolism high. Growth hormone rises, maintaining lean mass. Over four days of continuous fasting, basal metabolism does not drop. Instead, it increased by 1. Neither did exercise capacity, as measured by the VO2, decrease, but is instead maintained. In another study, twenty- two days of alternate daily fasting also does not result in any decrease in RMR. Why does this happen? Imagine we are cavemen. If our bodies go into . Each day the situation gets worse and eventually we die. The human species would have become extinct long ago if our bodies slow down each time we didn! Basal metabolism stays high, and instead we change fuel sources from food, to stored food (or body fat). Now we have enough energy to go out and hunt some woolly mammoth. During fasting, we first burn glycogen stored in the liver. When that is finished, we use body fat. Since there is plenty of fuel, there is no reason for basal metabolism to drop. What is the difference? Obesity is a hormonal, not a caloric imbalance. Fasting provides beneficial hormonal changes that happen during fasting are entirely prevented by the constant intake of food. It is the intermittency of the fasting that makes it so much more effective. Intermittent Fasting vs Calorie Restriction. The beneficial hormonal adaptations that occur during fasting are completely different from simple calorie restriction. The reduction of insulin and insulin resistance in intermittent fasting plays a key role. The phenomenon of resistance depends not only upon hyperinsulinemia, but also upon the persistence of those elevated levels. The intermittent nature of fasting helps to prevent the development of insulin resistance. Keeping insulin levels low for extended periods of time prevents the resistance. Studies have directly compared daily caloric restriction with intermittent fasting, while keeping weekly calorie intake similar. A 3. 0% fat, Mediterranean style diet with constant daily caloric restriction was compared to the same diet with severe restriction of calories on two days of the week. Over six months, weight and body fat loss did not differ. But there were important hormonal differences between the two strategies. Insulin levels, the key driver of insulin resistance and obesity in the longer term, was initially reduced on a calorie restriction but soon plateaued. However, during intermittent fasting, insulin levels continued to drop significantly. This leads to improved insulin sensitivity with fasting only, despite similar total caloric intake. Since type 2 diabetes is a disease of hyperinsulinemia and insulin resistance, the intermittent fasting strategy will succeed where caloric restriction will not. It is the intermittency of the diet that makes it effective. Recently, a second trial directly compared zero- calorie alternate- day fasting and daily caloric restriction in obese adults. The Caloric Reduction as Primary (CRa. P) strategy was designed to subtract 4. The ADF group ate normally on eating days, but ate zero calories every other day. The study lasted 2. What were the conclusions? First, the most important conclusion was that this was a safe and effective therapy that anybody could reasonably follow. In terms of weight lost, fasting did better, but only marginally. This is consistent with most studies, where, in the short term, any decent diet produces weight loss. However, the devil is in the details. The truncal fat loss, which reflects the more dangerous visceral fat,was almost twice as good with fasting as opposed to CRa. P. In fat mass %, there is almost 6 times (!) the amount of loss of fat using fasting. The other big concern is that fasting will . Some opponents claim (without any evidence) that you lost 1/4 pound of muscle for every single day of fasting you do. Considering I fast at least 2 days a week, and have done so for years, I estimate my muscle percentage should be just about 0%, and I shouldn’t even have enough muscle to type these words. Funny how that didn’t happen. But anyway, what happened in that study? The CRa. P group lost statistically significant amounts of lean mass, but not the IF group. Yes, there is LESS lean muscle loss. Maybe it has to do with all the growth hormone and nor adrenalin being pumped out. Lean mass % increased by 2. CRa. P. In other words, fasting is 4 times better at preserving lean mass. If you look at the change in Resting Metabolic Rate (RMR). Using CRa. P, basal metabolism dropped by 7. Using fasting, it only dropped 2. In other words, daily caloric reduction causes almost 2 1/2 times as much metabolic slowdown as fasting! So much for that old . By contrast, the portion control strategy of daily caloric restriction has only been recommended for the last 5. Yet, conventional advice to reduce a few calories every day persists and fasting is continually belittled as an outdated, dangerous practice akin to blood- letting and voodoo. The study reports that “Importantly, ADF was not associated with an increased risk for weight regain”. That’s the Holy Grail, Man! The whole problem is obesity and The Biggest Loser is WEIGHT REGAIN, not initial weight loss. Weight regain differed during fasting vs CRa. P. The fasting group tended to regain lean mass and continue to lose fat, while CRa. P group gained both fat and lean mass. Part of the issue was that the fasting group reported that they often continued to fast even after the study was done. It is easier than they though, with better results. Only an idiot would stop. One of the very fascinating things is that ghrelin (the hunger hormone) goes up with CRa. P but does NOT during fasting. We’ve known forever that dieting makes you hungrier. It’s not a matter of willpower – it’s a hormonal fact of life – the ghrelin goes up and you are hungrier. However, fasting does not increase. No wonder it’s easier to keep the weight off! You’re less hungry. Calorie restriction diets ignore the biological principle of homeostasis . Your eyes adjust whether you are in a dark room or bright sunlight. Your ears adjust if you are in a loud airport or a quiet house. The same applies to weight loss. Your body adapts to a constant diet by slowing metabolism. Successful dieting requires an intermittent strategy, not a constant one. Restricting some foods all the time (portion control) differs from restricting all foods some of the time (intermittent fasting). This is the crucial difference between failure and success. So here’s your choices: Caloric Reduction as Primary: less weight loss (bad), more lean mass loss (bad), less visceral fat loss (bad), harder to keep weight off (bad), hungrier (bad), higher insulin (bad), more insulin resistance (bad), perfect track record over 5.
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