The New 5:2 Light Fasting Method: The 800-Calorie-a-Day Mediterranean Diet
Many dieters have probably tried the "5:2 light fasting", whose creator, dr. Mike mosley, combined the best of various fasting methods to design a phased, long-term, and easy-to-implement fast. Dr. Mike mosley, the creator of the 5:2 light fasting method, has combined the best of various fasting methods to design a phased, long-term, and easy-to-implement fasting method. The 800-calorie-a-day mediterranean diet combined with "Low calorie" And "Low sugar" Allows people who want to lose weight through fasting to no longer lose patience because of slow results, unlike other painful and unhealthy weight loss methods, which cannot be implemented for a long time and fall into the cycle of re-fat, and is easier to implement than the "168 fasting method"!
What is the "800 calorie fasting method"?
Michael mosley according to dr. Michael mosley in "The miracle 5:2 light fasting" - fasting 2 days a week can reduce body fat, insulin resistance and other chronic diseases. Based on the latest scientific findings, dr. Michael has modified the original 5:2 fasting method and brought together everything he has learned about weight loss to create the new "800 calorie fasting method" - increasing the total calorie intake from 500 to 800 calories on a fasting day, which not only provides the nutrition needed to keep the body functioning, but also results in rapid weight loss and the accompanying health benefits.
How does the "800 calorie fast" Work?
The 800 calorie fast has three major phases: The rapid weight loss phase, the new 5:2 light fasting phase, and the maintenance phase. There is no clear rule on how long the first two phases should last, as it depends entirely on how much weight you want to lose, and whether you feel that any phase is particularly effective, so you want to continue doing it.
Although it is recommended to start with the "Fast weight loss phase", this may not be suitable for everyone. You can start with the rapid weight loss phase and progress to the new 5:2 light fasting after a few weeks, or you may find that you have gained so much during the rapid weight loss phase that you want to continue for a while longer.
The next section will briefly outline these three phases and the principles involved, and then detail what results are expected and how to incorporate this entire diet into your life.
Phase 1: 800 calories per day - rapid weight loss period
During the "Rapid weight loss phase" Of this diet, you only eat 800 calories a day. It is recommended that this phase last for a minimum of two weeks, but can also last up to twelve weeks depending on how much weight you want to lose. You can cook your own food that constitutes this eight hundred calories or consume meal replacement shakes. Eight hundred calories may not sound like much, but these menus are designed to be both filling and nutritious.
Because this diet is low in sugar and calories, it should induce mild ketosis, and the results will be seen within a few days. As the body shifts from burning sugar to burning fat, the body will produce ketone bodies, which will help suppress appetite. However, you may get a headache or dizziness because you are not used to it. These symptoms may all be due to dehydration and will soon pass.
Phase 2: New 5:2 light fasting ──── intermittent fasting
At some point in the implementation, probably at just over two weeks or a little later (depending on the state of progress), there will be an intention to convert from a period of rapid weight loss to a more sedate phase. That is, to convert from "800 calories a day" To "Intermittent fasting where you eat 800 calories only a few days a week.
You don't have to count calories on the days you don't fast, but you have to be careful to control the portion size and continue to eat a super healthy mediterranean diet. During this phase, it is recommended to shorten the time interval for eating, from twelve hours to ten hours, and to extend the fasting period as much as possible; in other words, let the fasting last for fourteen hours. The reason for this is that it will help maintain and reinforce the benefits of intermittent fasting, especially autophagy and ketosis.
Phase 3: Maintenance - becoming a lifestyle
Once you have reached your goal, it is time to enter the maintenance phase, and this will be another critical time. At this point, you are familiar with everything you have learned, but you may also be tempted to revert to your old habits. The good news is that the longer you practice the maintenance period, the easier and more natural it becomes to implement.
Testing and goals
Before starting this diet, it is important to know your health status to ensure that it is appropriate and safe, but also to be more motivated and focused on what you want to achieve. If you are severely overweight or have other health problems, you may need to get the support of a medical professional to monitor your condition and provide encouragement during the process.
How do i choose which days to eat only 800 calories?
When doing the new 5:2 light fasting, is it better to eat only 800 calories for two consecutive days or to eat them separately? Theoretically, two consecutive days can be tapered, as one will enter ketosis on the first day and be in full ketosis on the second day; some people also find it easier to do it all in one go, but others prefer to separate. Ultimately, it remains up to you to figure out which one works best. The point is, once you've chosen a day, you should try to follow it through to the end. Changing fasting days means that it is impossible to follow through.
What are the considerations for the 800 calorie only days?
When doing the new 5:2 light fast, the preference is to eat most of your calories in two meals, leaving only a small amount of calories for small snacks.
For example, eat breakfast later, skip lunch, and aim to eat dinner a little earlier. You can eat breakfast, lunch and dinner with smaller portions at each meal, or you can spread the calories over two meals and then have more portions at each meal.
Extra "Groceries" On "Non-fasting days" Can add protein, or whole grains (such as brown rice or quinoa), lentils and beans. Sometimes you can include a slice of whole wheat seeds or sourdough bread, or even an occasional pudding or fruit after dinner; some recipes can be doubled in size.
How to combine the new 5:2 light fasting and time restricted eating
If you are already on a time-restricted diet, you can maintain your current practice, or perhaps move up to something more rigorous, such as the 16:8 fast.
The longer you fast, the more powerful the benefits of fasting will be, but it's harder to follow through. One of the most common ways people do the 16:8 fast is to skip breakfast, at least until 12:00 noon, before which they can drink black tea, black coffee, lots of boiling water, but no real calories.
If you seriously want to implement time-restricted eating, make sure you try to eat your last calories at least three hours before going to bed.
When trying to lose weight, try to cut back, if not eliminate alcohol altogether. Alcohol is bad for people on a controlled diet for the following reasons.
Alcohol weakens your willpower.
Alcohol makes you crave it.
Alcohol is extremely high in calories.
Here, keep a few numbers in mind: A large glass of wine (two hundred and fifty milliliters) or a pint of beer (about four hundred and eighty milliliters) has about two hundred and thirty calories, close to the amount of calories you would get from eating a small bar of chocolate or ice cream.
In summary: Mike mosley, the founder of 5:2 light fasting, combines a variety of fasts. Dr. Mike mosley, the founder of 5:2 light fasting, combined the best of various fasting methods and successfully designed a phased, long-term, and easy-to-implement fasting method.
The "Low-cal" Combined with "Low-sugar" Mediterranean diet with the right amount of protein and healthy fats will not put you in the unhealthy state of vegetable soup dieting, but will also put you into mild ketosis, stimulate metabolism and maintain muscle mass.