The benefits of 5:2 intermittent fasting are numerous. Most people associate weight loss with intermittent fasting (and weight loss is what popularized 5:2 intermittent fasting) but there are many other benefits including:reducing blood pressure, decreased risk of heart disease, reduced insulin resistance, decreased inflammation and improved metabolism. Considering that a lot of us struggle to maintain a healthy body, these benefits are very important.
5:2 Intermittent Fasting is highly effective for achieving weight loss, and it has the added benefit of allowing you to lose weight without harming your metabolism. Most diets are based on calorie restriction. The problem with calorie restriction is that when you reduce calories over an extended period of time (several days or longer), the body believes food is scarce and begins to slow the metabolism. And once the metabolism regulates slower, it can remain in the slower state for over one year. This is why on traditional diets, most people gain back more weight than they originally had before they started their diet.
Weight loss
The 5:2 diet is an intermittent fasting regime that requires eating five days a week, and restricting your calorie intake to approximately 25% or normal caloric intake (around 500 calories for women, and 600 calories for men)..
Improved insulin sensitivity
The five-two intermittent energy restriction (IER) diet is an alternate day fasting regimen that involves limiting calorie intake to just 20% of the average ad libitum meal during the fasting period. It has been shown to reduce insulin resistance, improve heart disease and diabetes risk factors, and reduce LDL cholesterol. Adipokines, such as leptin, likely play an important therapeutic role.
In the present study, the authors compared the effects of a 5:2 IER and continuous energy restriction (CER) on postprandial metabolic responses. They measured serum insulin, whole-blood glucose, and fat mass over a 3-hour period after a standard liquid breakfast. Both groups exhibit sharp elevations in interstitial glucose concentrations after main meals.
The two-week intervention of 5:2 IER was accompanied by improved glycated hemoglobin levels. Compared with CER, the post-intervention values were lower. However, the postprandial glycaemic response was only small and not statistically significant.
Reduced blood pressure
If you are worried about high blood pressure, there are many ways to improve your heart health. One such method is fasting. It has been shown to be a worthwhile albeit time consuming exercise.
Fasting is not for everyone though. Those with serious medical issues should consult their healthcare provider before beginning. This is especially true if you are on medications.
The best way to go about fasting is to start slowly. You should avoid foods that are heavy in sodium. Instead, choose foods that are light and easy to digest. Fruit is a good place to start. In addition, try to eat foods that are high in fiber. FastBlast offers multiple products specifically designed to support your 5:2 intermittent fasting. One product in particular is FastBlast Smoothies which are specifically formulated to control your appetite and leave you feeling full and satisfied for hours.
Various studies have shown that intermittent fasting has positive effects on cardiovascular health. Researchers found that fasting reduces the number of blood sugar spikes associated with metabolic syndrome.
Reduced heart disease risk
Intermittent fasting has a number of benefits for heart health. These include lower blood pressure and cholesterol levels, improved insulin sensitivity and reduced inflammation. A study conducted by University of Surrey scientists found that the 5:2 diet, which calls for cutting calories to 500-600 per day on two days of the week, can help reduce blood fats.
It has also been shown that intermittent fasting can help you lose weight. Young men who fasted for 16 hours showed a reduction in body fat while retaining muscle mass.
One of the things people like most about 5:2 intermittent fasting is that you only have to "diet" two days per week rather than every single day. This is a much easier plan to incorporate into your lifestyle. You can still enjoy meals with co-workers, family gatherings and dinners with the family five days a week. Most people find this method easier than having to cut our entire food groups or starve every single day.
In addition, studies have shown that a healthy diet can help reduce your risk of cardiovascular disease. The Mediterranean diet, for example, has been shown to improve cardiac health. You can follow this type of dietary plan by eating a lot of whole grains. Whole grains contain high levels of fiber, which help you stay full.
Drawbacks
There are some drawbacks of 5:2 Intermittent Fasting. For example, you may not feel hungry or irritable, but you can also become fatigued. It can be hard to stick to this diet if you work or are on a daily schedule. However, this usually gets much easier over time as your body becomes more accustomed to fasting. Fasting is more mental than physical. We evolved to fast. It's just over the past 100 years or so that we have had readily access to food 24/7. In evolutionary terms we have always gone long periods of time without food.
This is why you need to choose your fasting days carefully. During the fasting days, you can only eat 500 to 600 calories. However, you can eat whatever you want on the non-fasting days.
If you want to get the most out of this diet, it's best to eat nutrient-dense foods like whole grains, fruits, and vegetables. You can also include lean protein sources. Eggs and ground turkey can provide proteins for cellular repair, and fish can help provide protein for muscle growth.
The 5:2 diet has been praised for its health benefits. Researchers have found that it can help people lose weight. In addition, it can reduce the risk of cancer and protect against heart disease. But, it's not recommended for everyone. Those with medical conditions or eating disorders should consult their physician before starting.
