Has anyone tried the Fast Five diet

5: 2 diet: that's why it works

The killer of every diet? Of course, cravings! It's easy to explain: If the plate remains half empty, the brain sounds the alarm and claims its right to french fries or biscuits. The diet frustration and the next snack attack are programmed. After two weeks at the latest, a classic long-term diet acts like a great famine on our body. That is why he puts our metabolism on an economy program. The calorie consumption goes down, which is what makes losing weight so troublesome. We can switch off this chain of reactions with the 5: 2 formula. Because by Short-term fastingThat means two days in each week, the hunger phase is not long enough to activate the savings program. The exciting thing: more than 60 years ago, intermittent fasting, as it is called in technical jargon, was already an insider tip among scientists. Today research is being carried out around the world again. The nutritionist and well-known diet book author Elisabeth Lange (61) is convinced that this approach leads to the desired weight with pleasure. We even tested the 5: 2 diet ourselves. Your experience report on the part-time diet is of course exclusively available from us.

Short-term fasting: not a passing diet trend?

Certainly not! After all, this is not about the idea of ​​a single diet guru. The method comes from current scientific studies in Germany, England, Switzerland, Australia and the USA. The 5: 2 concept is actually not a diet at all. Because we only need to limit ourselves twice a week - that means: mild fasting with vegetables and protein. And the thought “tomorrow I can eat what I want again” makes it easy to persevere. Because on the other days we eat as usual. A new study shows that 5: 2 actually works. 70 percent of the participants stuck with it, while otherwise more than every second diet fails. The good thing: the 5: 2 fasting is suitable for almost everyone. People who suffer from headaches or migraines must try the diet individually.

Can I really eat anything on the non-fasting days?

It's one of the big ones Advantages of intermittent fastingthat you can eat what you want five days a week. Also sweets. Just don't get too strict! Because if you control yourself hard over a long period of time, you lose a bit of zest for life and, over time, no longer understand the body's signals. With 5: 2 fasting, we gradually get to know the natural signs of hunger and satiety again. And cravings are also becoming increasingly rare.

Surely a lot of people hit it right on the “connoisseur days”?

English and American researchers came to an astonishing conclusion: the Part-time fasters eat on the enjoyment days more than usual, but on average that is only about ten percent. But since fasting saves around 75 percent of the calories, the bottom line is that there is still a calorie deficit.

5: 2 method: why is part-time fasting better than a “real” diet?

Researchers have known for a long time that the probes of the digestive tract tire when we keep putting something in our mouths, as is often the case today. Because of the constant feeding we hardly experience any real hunger, and fewer and fewer satiety signals arrive in the brain. The result: the body demands ever larger quantities in order to feel full. Fasting restores the natural balance between hunger and satiety. So 5: 2 fasting stops excessive binge eating from within. If you hold out for more than two weeks, the level of a substance in the brain rises, which researchers call “brain-derived neurotrophic factor”, or BDNF for short. It inhibits hunger and increases energy consumption. You are better fed up again! There are also other amazing benefits: eating breaks protect against diabetes, cancer or heart disease. Studies show that short-term fasting not only helps you lose weight quickly, but also regulates blood pressure and alleviates diseases such as asthma and rheumatism. Age researchers see this as the best chance to slow down the aging process of the body.

Does 5: 2 fast work for everyone - man or woman, heavily or only slightly overweight?

Most of us lose our excess pounds with it very quickly. Of course, you can't name kilograms because people are so different. But: With short-term fasting, both men and women lose twice as much fat as with a continuous diet. Clinical trials have shown success in people who are very overweight even if all diets have previously failed. Also because 5: 2 is so easy to implement in everyday life, most of them last considerably longer. And it works whether I want to lose two pounds or 20 pounds.

So I can just start with the 5: 2 diet tomorrow?

Almost everyone healthy, yes. People with very low blood pressure, pregnant and breastfeeding women, and people with certain metabolic or eating disorders should refrain from the 5: 2 diet. Before you start, you should pull out the calendar and consider which days of the week it best suits your everyday life. It doesn't matter whether it's two days in a row or Monday and Friday. My tip: If possible, always use the same days of the week, this will develop into a habit. But if there is a party or a great meal in between, we can postpone the fasting days at any time. By the way: Exercise is still always allowed, but particularly strenuous exercise should be done on days when we eat sensibly and feel strong. Exercise on fasting days should be limited to light yoga or meditation - however, you should not add up the calories consumed!

5: 2 fasting - isn't the yo-yo effect also threatened?

The 5: 2 strategy stops the regaining of body weight through several effects: The good supply of high-quality protein slows down the loss of muscles, so the calorie requirement does not decrease as much as with other diets. In addition, the long food breaks in the 2-day diet regulate the sugar metabolism over time so that cravings become less frequent. Last but not least, the dulled reward systems in the brain can also recover and you can enjoy your food more again.

What are the advantages of the 5: 2 diet compared to other intermittent fasting methods?

The diet in this form of intermittent fasting is very flexible. Since we do not fast every day, but rather eat normally five days a week, we can ideally adapt this diet to our everyday life. If a day doesn't fit because there's a birthday party coming up, we don't have to spend it fasting. So we can tailor our plans individually every week. The 2-day diet also works with irregular working hours. Because we can decide on a suitable schedule every week - the main thing is that we fast for two days.

The goal has been achieved - what do I do then?

First of all, really enjoy yourself! After that there are two options. Outstanding connoisseurs who like to celebrate their parties as they come, bet on 6: 1. You can largely forego counting calories if you fast once a week. All the rest of them keep their weight best if they take night breaks from eating for more than twelve hours, because during this time the metabolism switches to fat loss. So if you incorporate this trick into your daily routine, you will have an early evening meal and a late breakfast.

The concept 5: 2: part time diet

We fast two days a week to balance our calories. The other five days we eat normally. It is best to come up with a nutrition plan for the meals on the fasting days.

Calorie budget: You should consume a maximum of 500–600 calories on the two days of fasting. Whether the calories are distributed over one or two meals can be decided according to your mood. Homemade vegetable broth is ideal as a hunger suppressant in between meals.