Today it is difficult to find a person who would not care about his own appearance. Therefore, more and more new drugs for weight loss are being released, and nutritionists are developing optimal nutritional schemes that would allow not to experience discomfort and hunger, but also not to gain excess weight. One of the most interesting can be considered a 5: 2 diet. Reviews call her principles unique, which attract more and more attention to her.
How did the diet come about?
The author of this system was Michael Mosley. He is a doctor by training, and currently works as a TV presenter. He came to this for a reason. He had to review his own food in order to regain his lost health. The therapist advised him on a low-calorie diet. But, having failed several attempts to hold out on apples and salads, Michael began to study nutrition.
Studies conducted by other specialists helped him conclude that not only the “daily” calorie content of the diet is important, but also the ability to create a shortage of energy in the long term, for example, for a week. That is, it is not necessary to sit hungry every day. You can make derogations if the total calorific value per week is low. So the idea of creating a diet of "5 kg in 2 weeks" was born, which we now call 5: 2.
Weekdays and weekends
This topic is of concern to most women. On weekdays, when you are busy at work, dieting is usually easy. For everyday worries, we do not focus on what we eat, so from Monday to Friday, the scales allow you to fix some plumb.
But here comes the weekend, and in the morning you go to the kitchen to cook buns, a sweet casserole or something else delicious for your family. And then parents come to visit with homemade jelly, and in the evening friends call for barbecue. The diet is frustrated, the mood is at zero, and the scales show a rapid increase. Specifically, in order to minimize such situations, experts have developed a 5: 2 diet. Reviews say that it is much easier to withstand restrictions when you know that on certain days you can enjoy your favorite dishes.
The essence of diet
The peculiarity of the diet is that you devote only two days a week to the diet. All the rest of the time you can eat the usual dishes. Of course, do not forget about the ultimate goal. In this regard, you can not overeat and eat a lot of fat and sweet. Such a diet is quite gentle and at the same time allows you to lose weight more effectively than during fasting. Moreover, based on the results of numerous surveys, reliable reviews were received. Diet 5: 2 allows you to get rid of 4 kg in just 7 days. And this despite the fact that you can not give up your favorite dishes. At the same time, their opponents, who adhered to other diets, managed to get rid of only 2 kg during this time.
Features
Do not forget that before starting any diet, you must always consult a doctor. Any changes in the power system affect your condition in one way or another. What do the doctors say about the 5: 2 diet? In addition to the fact that it allows you to effectively deal with excess weight, the diet is also very healthy. Such a diet can reduce the risk or manifestation of diseases such as diabetes, hypertension and even cancer. But the main thing is that for five days a week you eat what you are used to. And even in those very two days you do not need to starve. You just need to limit your diet and reduce its calorie content to a minimum of 650 kcal.
In fact, it is a balanced diet system using fasting days. Experts recommend giving preference to protein foods, and fats and carbohydrates should be minimized. Being attached to the standard scheme, it is best to devote a diet to Monday and Tuesday, so that for the rest of the working days smoothly go to your usual diet schedule. Then, even if on the weekend you give slack, the fasting start of the week will make it possible to compensate for this moment without prejudice to the figure. This system works especially well if you are looking for a way to lose 5 kg. This result, as follows from the reviews, can be achieved in the first two weeks, completely without suffering from hunger. An unplanned outing will not put you in an awkward position and will make you feel like a full-fledged person.
rules
In fact, we have already examined them. A diet for 2 weeks requires you to unconditionally observe only two rules. Five days a week, you eat whatever you want. At the same time, do not limit portions and do not count calories. And two days - it is possible not in a row, but randomly - do not exceed the threshold of 500 kcal. This scheme is suitable not only for a single weight correction, but also for longer weight loss programs. A few months later, the author of the diet came to the conclusion that he began to feel much better, his weight returned to normal, and with it the level of cholesterol.
Already at his recommendation, the British journalist Spencer tested the diet. With sedentary work, she had long been unable to lose weight. At the same time, according to the lady’s reviews, for 4 months on a 5: 2 diet, the extra 8 kg has gone irrevocably. In this case, did not have to change the usual way of life.
note
If you believe the reviews, a 2-week diet is usually easily tolerated. This is what attracts people who do not like painful food bans, and especially hunger strikes. In this case, it is best to arrange the days so that it is easier to follow the rules. Do not go hungry on holidays and weekends. Better choose working days: employment will allow you to distract from thoughts about food. It is also better not to choose as fasting days with increased physical activity. Someone chooses Monday and Saturday, others - Tuesday and Thursday. There are those who change the schedule every week. There are no specific standards, it all depends on your wishes.
Body reaction
You need to know about this, and even better - consult with your doctor in advance. And what do people who have tested such a scheme say? During fasting days, you may feel weak, drowsy, and decreased performance. Therefore, if a responsible meeting or interview is ahead, it is better to temporarily interrupt the diet and have a full dinner. In addition, these days it is better to abandon intense sports. An easy walk is exactly what you need. Try to spend more time in the fresh air and go to bed earlier.
Diet menu
At first glance, the process of weight loss seems complicated and very difficult. Therefore, asking nutritionists how to lose 5 kg, the patient is already mentally preparing for torture. In fact, the diet menu includes favorite foods that we are used to eating regularly. However, if you can’t boast about observing the rules of a healthy diet, you will have to review the menu to achieve the best results. For example, for five days, give preference to vegetables and fruits, boiled chicken and turkey, herbal decoctions. At the same time, the diet of ordinary days should be rich in fiber, but the content of fats and simple carbohydrates must be reduced.
Diet days
The beauty of this system is that everyone can customize it for themselves. Today we will consider only a sample menu. Diet 5: 2 is a flexible system that can adapt to a state of health and lifestyle, according to eating habits.
The diet of diet days must be built in such a way as not to consume more than 600 kcal per day. To do this, stock up on low-calorie foods that will hold out within the given boundaries and not experience feelings of hunger. It can be peas or spinach, Brussels sprouts, lean meat of poultry and rabbit. It is also possible to satisfy hunger with grapefruit, apple or a handful of dried fruits.
Approximate diet
Of course, you will not achieve the result in one day. The body needs time to adapt to a new diet and achieve certain results. For 2 weeks, an effective diet for weight loss can save you from 7-10 extra pounds. In any case, these are the figures that appear in the reviews. If you leave the diet according to all the rules, then the result will remain for many years. An approximate diet is as follows:
- Monday, Wednesday, Friday - you can eat whatever you want.
- Tuesday is a fasting day. For breakfast, treat yourself to an omelet with broccoli and tea. At lunch, you can eat a vegetable salad with a slice of bread. In the evening, steamed fish and boiled cauliflower.
- Thursday is the second fasting day. For breakfast, cook cottage cheese with fruits and sugar-free coffee. For lunch, light salad or vegetable soup without frying. Dinner - steamed meat and vegetables.
- Saturday and Sunday are the usual diet. But do not overdo fried foods and sweets.
Contraindications and recommendations
Agree: to lose 5 kg in 2 weeks thanks to a diet - is this not a miracle? Yes, and such a power scheme is considered very soft. Of course, it is more convenient than traditional, low-calorie restrictive diets. You can go with friends to a restaurant and eat your steak. However, you will still lose weight. The main thing is not to miss fasting days. But this system, as it turned out, has its contraindications. Be sure to consult your doctor in the following cases:
- You have an eating disorder.
- There is a tendency to overeat after fasting days.
- If you have been diagnosed with colitis, gastritis, or any other disease that requires fractional nutrition.
- If you are under 18 years old, because the growth and formation of the body is not yet complete.
You can eat vegetables, fruits, meat and fish, any bread. But it is not recommended to exceed the bar of 500 calories on a fasting day. Do not lean on chocolate and soda, nuts and alcohol. They need to be replaced with cereals and cereals, as well as soups. It is desirable to cook food, stew or steam, but do not fry.
How to distribute meals? There is everything at once or in parts - it is up to you.
And most importantly: a 2-week diet is just a launch pad. You need to lose weight smoothly, avoiding sudden jumps in weight. Nutritionists do not recommend practicing this system for too long. The maximum period is 4 months with a very large initial weight. After this, you need to adhere to the principles of a healthy diet. This avoids the need to repeat the experience.
Option of fasting days on kefir
The diet "Minus 5 kg in 2 weeks" suggests different options for fasting days. The principles listed above are fairly easy to follow. at the same time, you can do with those products that are at home. It is not necessary to buy a special set for weight loss. This greatly saves the budget. And the most popular option is a 5: 2 kefir diet.
Five days you eat the usual food. Selected as unloading days are a little different. In this option, you buy 1% kefir (1.5 liters per day) and drink it throughout the day. Nothing more is allowed. If standing in a row on such a diet will be difficult, then alternate fasting days with regular meals. Judging by the reviews, in a week you can get rid of 2-3 kg. That is, for a standard course you will lose up to 6 kg. This is a great result.
Apple expanse
This is another option for how tasty and useful it is to spend fasting days. Many people choose this particular mode. Losing weight on apples is also enriching the body with invaluable microelements and vitamins. Apple diet 5: 2 is not suitable for people with gastrointestinal diseases, pay attention to this.
On fasting days you will have to adhere to the following rules. On the day you will need to eat 1.5 kg of apples and drink 1.5 liters of water. Fruits should be eaten in 6 receptions, be sure to divide into 6 equal parts. If hunger overpowers, then you can afford a couple of rye crackers. Judging by the reviews, in a week you will lose 2-3 kg.
Buckwheat fasting days
This system is shown to love buckwheat. With her help, as follows from the reviews, you can lose 3-4 kg per week. That is, a buckwheat diet for 2 weeks allows you to get rid of 8, and in some cases 10 kg. This is an excellent result, which is worth it to compete for. And you will not need to do almost anything from you. Buckwheat is incredibly healthy. It is a source of vitamins and minerals. It regulates digestion, has a good effect on the work of the digestive tract and other internal organs. This is a great option for those who want to lose a small amount of extra pounds.
There is a more stringent option, in which it is permissible to eat only buckwheat, cooked without salt, sugar and oil. A milder version is a combination of buckwheat and kefir. The amount of cereal is not limited, kefir can be no more than 1 liter, choose low fat. A great option for porridge lovers, cheap and productive. And most importantly - there is no hunger, because buckwheat is very nutritious and delicious at the same time.
Diet for lovers of vegetables
The vegetarian menu is gaining popularity today. Indeed, fresh and stewed vegetables are so delicious! A vegetarian diet for 2 weeks is built on the same principle: 5 to 2. These two days are enough to gradually put the weight in order and maintain excellent health.
A vegetarian diet is cleansing, it will allow your body to relax from heavy foods, meat, mayonnaise and all kinds of sweets. If you believe the reviews, in just 2 days you can lose a few pounds and improve your body. The menu of two days of fasting may be as follows:
- Breakfast. Any fruit of the citrus family. A small apple, a piece of pineapple and grapes. The total volume is approximately 400 g.
- Snack. Kiwi, grapefruit and grape fruit salad. You can drink chamomile tea.
- Dinner. A similar salad.
- Dinner. Banana and tea.
The second day is best made vegetable, although mixed rations are acceptable. Let's look at one of the options:
- Breakfast. Carrot juice and four baked tomatoes.
- Snack. Vegetable salad (cucumber, celery, radish, cabbage) seasoned with olive oil.
- Dinner. Steamed broccoli, cauliflower, eggplant or zucchini.
- Dinner. Vegetable juice.
The addition will be pure water, which can be drunk up to 2 liters.
Instead of a conclusion
The principle of losing weight 5: 2 will allow you to stay in shape always. Today we examined several options for fasting days. You can change them depending on your taste preferences. In any case, subject to the general rules, the result remains unchanged. Judging by the reviews, people easily lose 4-5 kg in two weeks. Often this figure is higher, it all depends on individual characteristics.