Weight control is something that most people struggle with at one point or another.
If you follow trending diets, you have probably heard about a plethora of them. Namely:
Low-carbohydrate diets such as Atkins, Duncan and South Beach.
Low-fat diets such as McDowell’s starch diet.
Crash diets such as the Beverly Hills Diet.
Detox Diets such as juice fasting.
And the low calories diets such as Nutrisystem and Weight Watchers.
The intermittent fasting diet belongs to the low calories type but the focus is more on WHEN to eat over WHAT to eat.
There are several diets that fall within the intermittent fasting branch.
However, we will focus on the 5:2 method in this article.
The method gained popularity in 2012 following to the BBC article named ‘The Power of intermittent fasting’.
And you can also watch the documentary ‘Eat, Fast and live longer’.
So what exactly is the 5:2 fasting program?
As the name suggests, for 5 days in a given week, you can have your normal calories intake and then fast for two NON-CONSECUTIVE DAYS. And during those fasting days, you can still eat one meal that consists of a maximum of 600 calories.
Track your weight and avoid endurance sports during diet days.
What is particularly interesting about intermittent fasting, is that it decreases fat while maintaining muscle mass.
A study that was published in the Journal of Translational Medicine in 2016 showed promising results
‘After 8 weeks, the 2 Way ANOVA (Time * Diet interaction) showed a decrease in fat mass in TRF compared to ND (p = 0.0448), while fat-free mass, muscle area of the arm and thigh, and maximal strength were maintained in both groups. Testosterone and insulin-like growth factor 1 decreased significantly in TRF, with no changes in ND (p = 0.0476; p = 0.0397). Adiponectin increased (p = 0.0000) in TRF while total leptin decreased (p = 0.0001), although not when adjusted for fat mass. Triiodothyronine decreased in TRF, but no significant changes were detected in thyroid-stimulating hormone, total cholesterol, high-density lipoprotein, low-density lipoprotein, or triglycerides. Resting energy expenditure was unchanged, but a significant decrease in respiratory ratio was observed in the TRF group.’
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