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19.11.2015
I appreciate it’s early days still, but I think this is looking sustainable, and if it delivers the health benefits that were claimed, it will be great. I’ll be linking this post up with the other Meal Planning Monday posts over on the At Home with Mrs M blog – why not head over there and see what other people are eating this week? Shame the BBC didn’t think to leave the programme on permanently, it would be a great reference tool as a lot of us are excited about the idea and I think it has already given a lot of people a push in the right direction whether directly, after having watched the programme, or indirectly, after people started talking and writing about it. Like a lot of bloggers, I’m trying this out too, works really well in principle if you review restaurants (as I do) or cook a lot for your blog. I’ve just re-watched the Horizon documentary (found it on YouTube thanks to another commenter) to check my facts, and there is no mention of the reporter splitting his calories across two meals. Although I take it back – I’ve now found the article on the BBC site supporting the programme, and in there he *does* say he eats breakfast and dinner! Hi Lucy, I,m afraid you should really count all the veggies, although celery and cucumber are very low cal. I’m not up for hunger pangs on an indefinite basis so I researched bulky food with minimal calories and now make up a salad with the core ingredient of a whole packet of celery (surprise!) (50 cals) and then adding all sorts of varied fruit and veg, sun dried tomatoes, olive oil etc on the basis that most round fruit and veg of about the size of a tennis ball is about 100 cals or less. I find that I am on quite a noticeable high on the day after fasting and that mentally I am sharper in general but much sharper on the day after but perhaps a little dumber on the evening of the fast day! Now I’ve solved the hunger thing, I would continue this just because of the mental alertness thing.
I intend to get LDL cholesterol and BP checked after about 6 weeks as I know they were slightly raised going in.
I am not religious in any way but I understand that the prophet Muhammed fasted on tuesdays and thursdays so this has been going on for a long time. I note for guys on 2500 cals a day, if you eat normally on the five days and 600 cals on the fast days your weekly consumption drops from 17500 Kcal to 13700 Kcal so your calorie reduction is 21%. Once we reach our target weights, if we need 2500 Kcal a day we will need to eat roughly 28% more or 3200 Kcal a day on food days to maintain that equilibrium.
Working on Breakfast(Fruit), no lunch, banana if I need a afternoon engery kick and then evening meal. The logic behind it seems good, and it does seem to be an easy way to drop your calorific intake by 20% or so.
Planning to fast Mondays and Thursdays, so as not to get in the way of weekend entertainment etc. I have started this plan this week, however I am not sure how many cals I should have on my non fasting days, I know it says “eat normal” but surely there must be a guide? Was pretty impressed with Mosely’s Horizon programme and have decided to now embark on this new eating regime. Just a couple of questions if someone can help me out on this: Is a fast day exactly 24 hours? I’m 68 years years old, and overweight ,and have so far lost around 6lbs all though this fluctuates as someone else mentioned.
I feel healthier and find eating a light lunch(John West Tuna salad pots) and a light evening meal seem to work for me.
Remember this is not a diet as such, the principle(if still to be scientifically proved) is that when faced with Starvation, your brain switches into survival mode, repairing cells rather than replacing them. By entering starvation mode on two non-consecutive days, your body burns stored energy, hence you loose weight, and you should find a reduced appetite on the non-starvation days. I really am considering giving this up after only two short weeks because of the horrid headaches I get on fast days.
For many people Thursday has become the new Friday night and from a social point of view it starts on Thursday nowadays. I remember as a teenager going out clubbing on a Thursday night with my friends as it was cheaper on the booze bills. Then as the millennium started I met Dominic and a Thursday night for us was playing pool at the local pub.
I have purposely had a very low calorie breakfast and lunch and used fruit and vegetables to fill me up. Then in the evening I have enough calories spare to cook a nice stir fry and a big bad bag of popcorn to share as we watch a movie. It is the perfect end to the day and so much fun you will have forgotten that you have sacrificed earlier in the day. And you could always share more of the popcorn that way you would be using even less calories.
There comes a point after so many diet failures that you may be ready for dramatic measures to take off that extra weight.
If you can follow this diet for five weeks, you can lose up to 20 pounds and your blood markers (IGF-1, glucose and cholesterol) should show significant improvement. A major benefit of periodic fasting is that it allows your body the time to rest and rejuvenate. Many people don’t realize how much energy is required to digest food on a regular basis. By avoiding food and the need to digest it, you are able to divert the body’s resources to healing and detoxification. Taking a break from food can renew your entire being and provide a fresh and dynamic outlook on every aspect of life.


Let there be no doubt that obesity has become an epidemic, and people are letting the food they eat slowly kill them. The bodies of overweight people become toxic and sick but still they don’t take action to get better. The fundamental issue here is that relying solely on doctors and medicine to address our personal health problems is not the answer.
You should be willing to do everything possible to improve and enhance your health, and fasting for weight loss tips like the ones in this article can be of great help. Being overweight and with a toxic bowel can contribute to a multitude of illnesses including hypertension, heart disease, stroke, diabetes and even cancer. Diets sometimes fail because the dieter often returns to the same poor eating habits after the diet is finished. Fasting gives the body an important opportunity to take a break from digestion, allowing it instead to shift its attention to cleansing and healing of tissues. These toxins accumulate in the bloodstream and digestive system from the food you eat, the air you breathe and the water you drink. The information on this website is for general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. The 5:2 diet is the darling of the diet world, but as we know, there's always a better diet waiting round the corner. A new book called Burn Fat Fast: The Alternate Day Low-GL Diet Plan by Patrick Holford and Kate Staples (she used to be the gladiator Zodiac before she broke her neck), looks at the priniciples of fasting and food combining, as well as what exercise to do to complement the diet.
What is striking about the diet is that even though it incorporates fasting, it's a good plan for people who like to eat, or more simply, don't like the hunger aspect that we associate with dieting. So, first off, what is a 'low-GL diet plan?' GL stands for glycemic load, which measures the amount of sugar and starch in food and their impact on your body. The idea of the diet is that you combine three fast days where you can eat a maximum of 800 calories, in low-GL foods. Since 2005 we've been studying and testing the GL diet – not by eliminating carbs but actually introducing the right kind of carbs alongside protein. With animal studies, it has been proved that if you eat low calories, you lose weight, but low calorie diets also seem to extend your life span and improve your health. The 5:2 diet recommends you fast two days a week but the diets which are most effective are three days a week – I’ve gone with what the science supports. We have lots of cases of people losing, on average, one stone a month which is roughly 6.5kgs. There are two types - one is aerobic exercise and the other is resistance or muscle building. Heat the olive oil gently in a small frying pan (skillet), add the garlic and fry for 1–2 minutes until just starting to go brown.
These days were chosen as they are not next to each other, and are days when the kids eat at nursery so we just cater for ourselves.
On fast days I eat a lunch in the work canteen, and my husband either eats a large breakfast or sorts his own lunch out.
I am on week three, and find the best way to plan is to get a very accurate scales and weigh everything. Lost 6.5 lbs in this period max to min but my weight fluctuates up to 4 lbs a day which is twice as much as before. I’m concerned about stopping the weight loss as I was BMI 27 at the start and I want to stop at BMI 24 because the squared rule seems skewered for tall people as we are thicker front to back as well as taller and wider I think! I’m thinking it is fairly new to us because nobody can make any money out of people not eating and therefore it is not promoted.
These are the numbers for men and I’m not sure if the underlying agenda here doesn’t involve reducing ones ambient Kcal intake? Sounds good to me, and whilst I have no time for faddy diets that are basically ways for others to cash in, this seems different.
Can a ‘day’ begin, for example, at 8pm and end the same time the following day? The evidence suggest that over time this will reduce brain disease, cancer etc., improve muscle power and hence this is a lifestyle change that you commit to long term. Plus you never paid an entry fee for the nightclubs on this night and in the nineties it had started a trend. And my posts are all about be battling the pounds and getting back to the size 10 I was when I met my husband 13 years ago. Michael Mosley and Mimi Spencer, is based on the premise of intermittent fasting for weight loss.
In this type of fast, you eat what you want one day, then follow a very restricted diet (fewer than 600 calories) the next day. With this plan, you eat five days a week as you normally do, then the remaining two days you eat two meals of roughly 250 to 300 calories each, for a total of 500 calories (if you are a woman), or 600 calories (if you are a man). As a result, you may also substantially reduce your risk of contracting age-related diseases like diabetes and cancer. This is because there are many individuals, such as pregnant women or diabetics on medication, for whom fasting could be dangerous. Unfortunately, most people don’t take the steps necessary to prevent illness from taking root in their bodies.


Then these same people start visiting the doctor in hopes of finding the cure that has been within them the whole time. Cleansing diets, when combined with exercise, can help to alleviate these serious and sometimes life-threatening conditions.
When you do a fast, you are giving your digestion a chance to rest and your body to rejuvenate. A fasting program may take some time, but in the end you will teach your body to enjoy raw foods and feel satisfied with healthy foods. Patrick says that a measure of glycemic load shows how much carbohydrate there is in each food and how fast the carbohydrate will break down into glucose (and therefore how quickly your blood sugar levels will rise). You can feast the other four days (on low-GL foods) and should implement the exercise plan during the week.
Eaten together, protein takes longer to digest when you combine the two – for instance putting seeds on your cereal or almonds with apples. It was then discovered that the reason for this is that a low calorie diet can switch on 'skinny genes'. The 5:2 did have a clinical trial, but the scale of weight loss doesn’t excite me so much.
We don’t eat just for hunger but for other reasons, and it helps you understand the reason between eating for hunger and being upset or tired. Stir in the tomato puree (paste) and 2 tablespoons water, then fry gently for another 4–5 minutes.
Unsurprisingly Monday was the hardest of the two days – I got severe munchies later on in the day, and was also extremely tired – so tired in fact that I was in bed before 10pm, which is totally unheard of for me usually!
We’re away visiting friends over the weekend, which cuts down the number of meals I have to plan. Happy to drink black coffee, herbal teas and water to satisfy hunger pangs or cravings to snack. Started off by using the fast days as an excuse for complete indulgent pig-outs on the eating days but realised this was at least as counterproductive as doing nothing (obviously!). Total result – no hunger pangs at all, just a little tiredness at the end of the day. I think we may all have to eat huge amounts to make up for the losses on fast days eventually! I tend to trust proven medics like Mosely, and BBC Horizon too for that matter – neither, as far as I can see, are out to make money from publicising this. Though you may have wanted more for lunch therefore you might opt for salt popcorn instead. Bad eating habits can be changed by starting over with healthier food choices that can become a way of life.
It’s not just about the weight – you literally can change your life by fasting for weight loss!
So if you can control the levels of insulin, you can slow the ageing process and keep the weight off. A common report is that on the feast days you have an allowance of food, a lot of people find they aren’t feeling as hungry. We did a trial on 22 people and the trial was just on diet, and the average weight loss was 14.5 pounds in 12 weeks. However I think this was more due to staying up late the night before to watch the Olympic closing ceremony than the fast. This means that if I do get sudden hunger pangs on a fast day I know it’s my cue to drink a big glass of water and it will soon pass.
On normal days we eat anything we like, including roast dinners, chips, biscuits and chocolate, though always in moderation. Or should a day be simply begin when I awake on a fasting day and end the same time on the day following? Juicing for weight loss allows you detoxify and then take a fresh look at your old bad habits. Conversely, we also know high insulin raises cholesterol, blood pressure, makes cancer cells grow faster and it makes you store fat faster. Sadly it looks like the Horizon programme on this subject is no longer on iPlayer, which would have been where I would have directed you for more background to this eating plan, and an idea of the health benefits, so for now you’ll just have to take my word for it! Presume carrot, celery and cucumber sticks are calorie free, so could munch on those if the mid-afternoon munchies kick-in ?
I wondered if anyone else was experiencing side-effects and if so what they did to relieve them? It was devised by Kate who is a brilliant personal trainer and found that her clients were getting amazing results while following my diet. As long as you get no more than 600 calories during the day it doesn’t matter how often you eat. By breaking it into three meals we seldom get any hunger pangs and the ease with which the pounds are lost encourages us to stick with the diet.



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