Super calories go two days a week to fight against fat trick? The author of a new book on regular post explains how it works, and promoting health recipes that match the plan.
Buzzy British plan called fast diet to our attention when he jumped in the spring in the pond in the US. Diet week includes Cut your calories for two days, was created by Dr. Michael Mosley, MBBS, science journalist and based on the study suggest that the integrated intermittent fasting (IF) can not only help people lose weight, but also reduce the risk of heart disease and diabetes. Although the concept of the post of health benefits and weight control has been around for centuries (even Hippocrates recommended it!) Is gaining momentum in recent months, thanks to the book Dr. Mosley FastDiet (as well as other experts in writing when the offer including 2-day supply). Curious? Here is an excerpt of the book, an exclusive with our own version of 500 calories per day.
Why have I created this plan, Dr. Michael Mosley, MBBS
There are about 15 months, when I'm 55, I went to a medical examination and was an unpleasant shock. I find that as I looked pretty thin, I actually Tofi (the thin outside, fat inside). Visceral fat, also known as visceral fat is the most dangerous form of fat as it wrapped around internal organs and take you to an increased risk of cardiovascular disease and diabetes. Blood tests showed that I was borderline diabetic and had a number of cholesterol was too high. Obviously I'm going to do something.
What convinced me to try Intermittent Fasting? Now a large number of studies on animals and humans have shown that it is good for health and weight loss. One of the most studied forms of periodic fasting every other day on an empty stomach, when you cut calories per day. However, I found the ADF is too difficult to do on a regular basis.
Instead, I decided to cut my calories in just two days a week. I began to call it a 5: 2 Fast food because for five days a week I was eating normally and for two days a week, I'm at 600 calories per day is limited.
After three months, I lost 19 pounds (at 187-168), and my body fat percentage dropped from 28 to 21 percent. I have 3 inches around my waist, and stop snoring, my wife loved it and possibly neighbors. Even better, my risk of diabetes and heart disease, as shown dramatically improved blood tests. My wife, Claire, who is also a doctor, was impressed. She regularly sees patients who are obese, who have a blood test results, as I was, and she said, none of the advice she gives them no such thing as having the same effect.
Creation
Diet Quick other programs, because you. Diet for two days a week fasting days, you eat healthy, but about a quarter of what it would be normal for someone of your gender (500 calories for women and 600 men).
There are several ways to treat quickly days; Some people prefer all your calories in one sitting to eat, others to share between breakfast and lunch, and the others have three small meals throughout the day. You must see what works for you. [Editor's Note: health. We recommend that you divide the calories in smaller meals, as shown at right]
How to choose the right food
Because you are eating less than usual on a day of fasting, it is important that you choose the foods you full longer.
Aim for a rate that is high in protein, high in fiber and has a low glycemic index, because high GI foods (eg, bread, potatoes and rice) is likely to make your blood sugar spike in the blood and then crash. Fast diet is recommended not to completely boycott the carbohydrates or permanent residents of high-protein diet. But the combination of protein and low GI foods on a day of fasting useful weapons in accordance with the hunger at bay.
On your days of fasting, opt for healthy choices that are low in saturated fat, like a pair of white fish without skin, chicken, low-fat dairy products, shrimp, tuna, tofu and other proteins plant. Nuts, seeds and legumes (beans, peas and lentils) have lots of fiber to fill you up (nuts can be nutritious, but they are usually low GI and feeds). Eggs, now low in saturated fat and total nutritional value. You will not have a negative impact on cholesterol levels, and it has only 90 calories, so the breakfast egg fast day is helpful; poach or boil to save calories. Two eggs and 1¾ ounces of hours of smoked salmon at a reasonable price of 250 calories.
If the holidays fast
Monday obvious choice for a day of fasting, especially if there should be a social weekend. For this reason, you can avoid Saturdays and Sundays, when the family dinner and brunch, dates and dinner parties to calorie cutting chore. Thursday reasonable then a second day on an empty stomach. But be flexible; do not force yourself to starve if he feels bad. If you are stressed or tired the day you recognized quickly, try again another day. But the goal is to create a model. Thus, your contributions will be introduced. Be nice to you, but it's hard.
Change the shape of your body and appetite
The first thing you can expect to lose weight on a simple law of thermodynamics, thank you (weight loss occurs when energy is less than the energy). If you cut 500 calories for two days a week and not eat more to compensate at other times, you need to lose 1 to 2 pounds a week. Some of them are water and undigested food in the body: It would not all fat. You can expect to lose about 10 pounds of fat, however, during the 10-week period.
You must understand that will fall within a week, your BMI, body fat and waist circumference. Calculate cholesterol and blood glucose levels improve. Changes will begin to show in the mirror, how your body is thinner and lighter.
We hope that you adjust your eating habits, so that even non-fasting days you begin to choose healthy foods default. You will also learn, fun to recognize the feeling fully satisfied, not stuffed. The result? No more hangover food, improves digestion, a strong shock.
If you are still fast and hard knowledge, all other types of changes should occur. You may find that you have some distortion. Cupcakes begin to look huge. You can from the Grand Venti is missing only a half cup, no sugar, no cream. If you're like me, one day soon, you will become a place where you can not tell, cheesecake come because you do not want to, not because you refuse. Such is the power base of intermittent fasting: He calls check your diet. And it is your long-haul ticket to health.
Why have I created this plan, Dr. Michael Mosley, MBBS
There are about 15 months, when I'm 55, I went to a medical examination and was an unpleasant shock. I find that as I looked pretty thin, I actually Tofi (the thin outside, fat inside). Visceral fat, also known as visceral fat is the most dangerous form of fat as it wrapped around internal organs and take you to an increased risk of cardiovascular disease and diabetes. Blood tests showed that I was borderline diabetic and had a number of cholesterol was too high. Obviously I'm going to do something.
What convinced me to try Intermittent Fasting? Now a large number of studies on animals and humans have shown that it is good for health and weight loss. One of the most studied forms of periodic fasting every other day on an empty stomach, when you cut calories per day. However, I found the ADF is too difficult to do on a regular basis.
Instead, I decided to cut my calories in just two days a week. I began to call it a 5: 2 Fast food because for five days a week I was eating normally and for two days a week, I'm at 600 calories per day is limited.
After three months, I lost 19 pounds (at 187-168), and my body fat percentage dropped from 28 to 21 percent. I have 3 inches around my waist, and stop snoring, my wife loved it and possibly neighbors. Even better, my risk of diabetes and heart disease, as shown dramatically improved blood tests. My wife, Claire, who is also a doctor, was impressed. She regularly sees patients who are obese, who have a blood test results, as I was, and she said, none of the advice she gives them no such thing as having the same effect.
Creation
Diet Quick other programs, because you. Diet for two days a week fasting days, you eat healthy, but about a quarter of what it would be normal for someone of your gender (500 calories for women and 600 men).
There are several ways to treat quickly days; Some people prefer all your calories in one sitting to eat, others to share between breakfast and lunch, and the others have three small meals throughout the day. You must see what works for you. [Editor's Note: health. We recommend that you divide the calories in smaller meals, as shown at right]
How to choose the right food
Because you are eating less than usual on a day of fasting, it is important that you choose the foods you full longer.
Aim for a rate that is high in protein, high in fiber and has a low glycemic index, because high GI foods (eg, bread, potatoes and rice) is likely to make your blood sugar spike in the blood and then crash. Fast diet is recommended not to completely boycott the carbohydrates or permanent residents of high-protein diet. But the combination of protein and low GI foods on a day of fasting useful weapons in accordance with the hunger at bay.
On your days of fasting, opt for healthy choices that are low in saturated fat, like a pair of white fish without skin, chicken, low-fat dairy products, shrimp, tuna, tofu and other proteins plant. Nuts, seeds and legumes (beans, peas and lentils) have lots of fiber to fill you up (nuts can be nutritious, but they are usually low GI and feeds). Eggs, now low in saturated fat and total nutritional value. You will not have a negative impact on cholesterol levels, and it has only 90 calories, so the breakfast egg fast day is helpful; poach or boil to save calories. Two eggs and 1¾ ounces of hours of smoked salmon at a reasonable price of 250 calories.
If the holidays fast
Monday obvious choice for a day of fasting, especially if there should be a social weekend. For this reason, you can avoid Saturdays and Sundays, when the family dinner and brunch, dates and dinner parties to calorie cutting chore. Thursday reasonable then a second day on an empty stomach. But be flexible; do not force yourself to starve if he feels bad. If you are stressed or tired the day you recognized quickly, try again another day. But the goal is to create a model. Thus, your contributions will be introduced. Be nice to you, but it's hard.
Change the shape of your body and appetite
The first thing you can expect to lose weight on a simple law of thermodynamics, thank you (weight loss occurs when energy is less than the energy). If you cut 500 calories for two days a week and not eat more to compensate at other times, you need to lose 1 to 2 pounds a week. Some of them are water and undigested food in the body: It would not all fat. You can expect to lose about 10 pounds of fat, however, during the 10-week period.
You must understand that will fall within a week, your BMI, body fat and waist circumference. Calculate cholesterol and blood glucose levels improve. Changes will begin to show in the mirror, how your body is thinner and lighter.
We hope that you adjust your eating habits, so that even non-fasting days you begin to choose healthy foods default. You will also learn, fun to recognize the feeling fully satisfied, not stuffed. The result? No more hangover food, improves digestion, a strong shock.
If you are still fast and hard knowledge, all other types of changes should occur. You may find that you have some distortion. Cupcakes begin to look huge. You can from the Grand Venti is missing only a half cup, no sugar, no cream. If you're like me, one day soon, you will become a place where you can not tell, cheesecake come because you do not want to, not because you refuse. Such is the power base of intermittent fasting: He calls check your diet. And it is your long-haul ticket to health.
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