The intake of food rich in protein and fibers is encouraged throughout the whole year
Fast diet has been described in the book The Fast Diet by Dr. Michael Mosley and Mimi Spencer, and is based on intermittent fasting. With this diet, the authors claim, we can fool our bodies into thinking that it is about to enter a period of hunger, which forces it to start using the fat deposits as the source of energy. Based on the authors’ research, besides weight loss, the occasional fasting reduces the risk of a whole range of diseases.
Fast Diet principles
This diet is also frequently dubbed the 5:2 diet, because its principles are very simple: you eat normally 5 days a week, while the calorie intake is reduced to one quarter of the standard food intake during the remaining 2 days. For women, specifically, this implies the daily food intake of around 500 kcal, and 600 kcal for men. It is important that the fasting days are not consecutive, and the calorie “burning“ methods are left completely up to you. If you wish, you can eat 500 kcal in a single meal, but Dr. Mosley prefers splitting this intake between 2 meals – breakfast and dinner, while Mimi Spencer propagates multiple small meals throughout the day.
During the entire diet, the food rich in protein and fibers is encouraged, because it will give you a prolonged sense of satiety. The menu should include: fish, meat, pulses, and vegetables. Also, during the “fasting“ days, refined grains should be avoided, especially pasta, rice, as well as potatoes.
Prevent the accumulation of lost kilograms
By sticking to this diet, women can expect a weight loss of around 0.5 kg per week, while men can expect a slightly more significant one. The success largely depends on the diet during the days when you are not fasting, which is why it is important not to “go crazy” during those 5 days, but rather eat moderately.
If you want to lose kilograms faster, you can try reducing your calorie intake every other day. It then becomes the 4:3 diet – the rules remain the same, except the fact that you eat normally for 4 days and consume 500 or 600 kcal for the remaining 3 days.
Once you reach your desired body weight, you switch to the 6:1 model – 6 days of normal eating and 1 day of the reduced calorie intake, so that the lost kilograms would not return. The fast diet authors do not place a special emphasis on the physical activity, but they do emphasize that it is possible to be physically active even during the reduced calorie intake days, but only if you are feeling well. Otherwise, you should avoid the intensive physical activity.
Who cannot go on a Fast Diet
Fast diet is not appropriate for children, pregnant women, and women who are breastfeeding. Also, persons who suffer from type-1 diabetes or are receiving the insulin shots, as well as persons who are recovering from surgery, should not practice this diet. If you are taking medicine, especially Warfarin (anticoagulant), you should consult with your physician before starting this diet.
Advantages of Fast Diet
Fast Diet is simple and not too restrictive, which enables you to follow it for a longer time. Being that the reduced calorie intake days are not consecutive, it is easier to overcome the periods of crisis and not overindulge in food during the “normal“ days. By sticking to this diet, you consume less calories than you would usually consume, which is why the weight loss is very probable.
Disadvantages of Fast Diet
During the days in which the calorie intake is 500, that is, 600 calories, the appearance of hunger is very probable, which is why it is important to plan the menu in advance in order to minimize the risk of starvation and the consequential overeating during the day.
The model of maintaining the lost kilograms requires a long-term commitment to 1 day of the reduced calorie intake, which some individuals could find hard to do. The diet is not appropriate for persons who like structured programs and strict rules. Likewise, physical exercise as the integral part of the weight loss is not sufficiently emphasized in this diet.
Remarks
During the days when you are not feeling well, it is better not to reduce the calorie intake, so that you do not expose your body to any additional stress.
Menu example
The day when the calorie intake is reduced:
- Breakfast: oatmeal with yoghurt, apple
- Dinner: stewed chicken and steamed vegetables