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The 5:2 method
This a straightforward intermittent fasting plan.Five days per week, you eat normally and don’t restrict calories. Then, on the other two days of the week, you reduce your calorie intake to one-quarter of your daily needs.
For someone who regularly consumes this would mean reducing their calorie intake to just 500 calories per day, two days per week.
According to a the 5:2 diet is just as effective as daily calorie restriction for weight loss and blood glucose control among those with type 2 diabetes.
Another study found that the 5:2 diet was just as effective as continuous calorie restriction for both weight loss and the prevention of metabolic diseases like heart disease and diabetes
The 5:2 diet provides flexibility, as you get to pick which days you fast, and there are no rules regarding what or when to eat on full-calorie days.
That said, it’s worth mentioning that eating “normally” on full-calorie days does not give you a free pass to eat whatever you want.
Restricting yourself to just 500 calories per day isn’t easy, even if it’s only for two days per week. Plus, consuming too few calories may make you feel ill or faint.
The 5:2 diet can be effective, but it’s not for everyone. Talk to your doctor to see if the 5:2 diet may be right for you.
Eat Stop Eat
is an unconventional approach to intermittent fasting popularized by Brad Pilon, author of the book “Eat Stop Eat.”This intermittent fasting plan involves identifying one or two non-consecutive days per week during which you abstain from eating, or fast, for a 24-hour period.
During the remaining days of the week, you can eat freely, but it’s recommended to eat a well-rounded diet and avoid overconsumption.
The rationale behind a weekly 24-hour fast is that consuming fewer calories will lead to weight loss.
Fasting for up to 24 hours can lead to a metabolic shift that causes your body to use fat as an energy source instead of glucose
But avoiding food for 24 hours at a time requires a lot of willpower and may lead to binging and overconsumption later on. It may also lead to disordered eating patterns.
More research is needed regarding the Eat Stop Eat diet to determine its potential health benefits and weight loss properties.
Talk to your doctor before trying Eat Stop Eat to see if it may be an effective weight loss solution for you.
