Can you really lose 2-3 Kilo's in a week??
You Sure Can....
So what did I do! I started 2 days a week fasting! Yes I did eat! Keep reading
My own program was based around the 5:2 dietary plan.
The 5:2 diet
What it is??
The 5:2 diet involves restricting your calorie consumption to 25% of your energy (calorie) needs, two days a week, and eating normally the rest of the time. This means you’re consuming less calories – so you will lose weight.
Plus there’s a health bonus – intermittent fasting (recommended reading click link) – the general term for these kinds of diets – is thought to help your body repair its cells, which may help prevent diseases including heart disease, stroke, Alzheimer’s and other forms of dementia, type 2 diabetes and cancer.
Many people also report improved results in health tests like blood pressure and cholesterol testing, alongside significant, and sustainable, weight loss.
For many of us, the fasting days also make us much more aware of what we eat all the time, so we make healthier choices and savor every meal. Increased energy and a feeling of freedom from cravings and anxiety around food is also really common.
I personally tried this program, initially as a detoxing program, wanting to put myself through a liver cleanse. Then started reading up more about the benefits of having at least 1 day a week fasting. In Ayurvedic Health this is part of their lifestyle. Personally I did not count calories at all during my week. I simply took into consideration a healthier lifestyle plan and condensed my two days off to a soup based program (see some video ideas below). I would wake early every morning and make a lovely batch of soup that was filled with nutritional goodness, then have this for the 2 days.
I found this was actually very easy after the first week. Yes to now maintain a healthier lifestyle I carry this out every second week, sometimes once a week depending upon how I am feeling. I only ever now do the 1 day, as I am not looking to lose weight! If you are a very active person, I would suggest you have more than just soup as you will deplete your energy stores and feel week and ill.
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What are ‘fast days’ – doesn’t that mean eating nothing?
That limit allows you to eat small meals up to three times a day. Some people do end up fasting completely once they’re used to 5:2 but you don’t have to do that.
What can I eat
- Generous portions of vegetables, especially leafy green veg.
- Smaller portions of lean meats, fish or eggs. Bake or roast rather than fry.
- Soups are a great option as they’re hearty and warming. In summer, try salads dressed with vinegar and herbs.
- Avoid large portions of processed carbohydrates – like white bread, pasta and rice – on Fast Days. Cut out sugary foods, and most fruits – berries are the best bet if you want something sweet.
- You can (and should) drink plenty of water. You can also drink black coffee or tea, herb teas and diet drinks, although artificially sweetened drinks may still affect your blood sugar or insulin levels which is not ideal on a fast/restricted day. If you take milk in hot drinks, remember to include the calories in your allowance.
What if I feel Hungry
On first fast days, people often expect to feel really hungry. But thought you will be aware of eating less, you’ll probably be surprised at how quickly any pangs pass, especially if you keep busy with work or other activities. On the first few fasts, some people report feeling the cold more, or experiencing headaches – both of these are common with all diets. Most people find it gets much easier after the first one of two fasts.
Intermittent fasting is safe for most people, but on the first few times, it’s worth keeping a small snack handy in case you do feel unwell. If you do feel faint – which is very rare – then don’t hesitate to eat something, and talk to your doctor before trying it again.
If you suffer with headaches during this period, use this acupressure technique
WARNING "never use this point if you are pregnant"
Supported Material if you would like more information about the 5:2 diets and meal plans
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