Fast 5:2 diet: how it works, menu, strengths and weaknesses

Among the most popular diets in the summer is the 5:2. Let's find out how it works and what are the reasons why it can be dangerous.

When trying to lose weight, finding the right diet can seem impossible. For this reason we find ourselves switching from one diet to another, often simply following the advice found on the web or from friends and acquaintances.
Among the most popular diets for the summer period, there is that of 5:2.
It is a form of intermittent fasting which includes a particular articulation of meals. Let's find out what it is and what are the pros and cons.

How 5:2 works

As already mentioned, the 5:2 is based on intermittent fasting which, in this specific case, instead of proceeding with a subdivision of hours in which to fast, is based on that of the days.
In practice, in fact, the diet , as the name suggests, provides for eating 5 days a week and fasting (or almost) for as many two.

In fact, in the two days of similar fasting, you must consume about ¼ of calories less than your caloric requirement. If you consume 2000, therefore, you will have to go down to about 500. In the remaining days, however, you can keep within your range, however taking care to choose the foods to be consumed carefully.

Even on normal days, in fact, you will have to follow a healthy diet rich in nutritious foods but not rich in saturated fats or harmful ingredients. Furthermore, the two days must not be consecutive but well spaced from each other. And in the following ones you shouldn't try to compensate for what you haven't eaten but continue eating in a normal way. Going to what to eat on the various days, you can choose to eat three small meals between breakfast, lunch and dinner or just lunch and dinner.

An example menu could be one based on a low-fat Greek yogurt with a little dried fruit to eat for breakfast. At lunch you can opt for a portion of brown rice (about 50 grams) to be seasoned with vegetables. For dinner, on the other hand, you can eat grilled chicken breast to be accompanied with cooked vegetables or, alternatively, with a mixed salad. The foods to choose from will obviously have to be healthy, free of saturated fats and refined sugars.

Pros and cons of the diet

According to supporters of this diet, 5:2 was born as a diet aimed at increasing life span and preventing brain functions from degenerating leading to dementia such as, for example, Alzheimer 's.

When it comes to weight loss diets, however, there isn't enough evidence that it works any better than others. And while it's a diet that can lower your risk of obesity and obesity-related diseases, massively cutting calories twice a week can lead to dizziness, bad moods and over time, a lowered metabolism.

For this reason, the advice is always to follow a regime studied on your person by a nutritionist. This way the results will be safe. And all without going hungry and also enjoying delicious meals.

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