One of the most popular weight loss solutions out there today is alternate day fasting. While you may think this is some new fad that has popped up, alternate day fasting or 5-2 fasting has been around for many years and has been proven time and again to be a trusted method of weight loss.
If you find that you have trouble losing weight while maintaining a healthy caloric intake and exercise routine, then it may be time for you to find something different. Depending on your metabolism, diet and exercise may not be enough. By trying alternate fasting you can work towards teaching your body not to hold onto unnecessary fat and calories so that you can lose the weight and get healthy.
The basics of alternate day fasting are simple. 5 days out of the week, you will eat your normal and healthy amount of calories. To find out what this number is when it comes to your body, you will want to calculate your BMI and go from there. For most, a healthy and safe diet is between 1700 to 2100 calories a day.
Then on 2 different days out of the week, you will take in no more than 500 calories. This includes liquid calories so you will want to make sure that you are taking your drinks into consideration on these days.
Just by changing the amount of calories that you take in one these days, you can help your body to keep from plateauing or storing fat in your cells. When you have your fast days, your body will think that there is no nutrition coming in and in order to fuel itself it will begin to pull fat from the stored fat cells.
It is important to make intelligent and healthy choices both on your regular days and your fasting days as well. You will want to eat a diet that is high in fiber and protein, while being low in fats and calories. This can be achieved by eating a steady diet of vegetables and lean meats.
When choosing the days of the week to fast during your diet, it is truly up to you. Though most doctors suggest that you do not do your fast days back to back. Instead, for your health and safety it is best to have your fast days separated by at least one day at regular caloric intake. In most cases, those who use alternating fasting generally put two days between their fast days so that they can prepare and eat high protein meals the day before.
Choosing the right meals on fast days doesn’t have to be difficult. Most people choose to split their calories between breakfast and dinner to make sure that they don’t feel overly hungry throughout the day. No matter how you choose to spend your 500 calories, you can drink water with lemon or mint throughout the day to help you stave off hunger pangs and stay the course with your fasting.