Would you like to lose weight healthily and achieve and maintain your dream weight without the yo-yo effect? Then you can try intermittent fasting. The method itself is very popular, especially because you don't need to count your calorie intake every day, but only fast on certain days and reduce your calorie intake. With the 5 to 2 diet, for example, you simply eat healthily on 5 days a week, and on the remaining 2 days a maximum of 600 calories are allowed for men and 500 calories for women. It offers a certain degree of flexibility - the fasting days can be chosen freely, so that everyone can determine an optimal nutritional plan according to their own needs.
The principles of the 5 to 2 diet
When it comes to intermittent fasting, there are basically 2 variants to choose from: 16 to 8 or 5 to 2. While in the first variant you fast for 16 hours and are then allowed to eat whatever you want for the remaining 8, the alternative is about it 2 fasting days a week. During these fasting days you are allowed to eat, but your calorie intake is limited to 600 calories for men and 500 calories for women. The second method is usually preferred because it can effectively stop cravings. The sudden craving for sweets is gone, instead you concentrate onhealthy alternativeslike fruit salad. In addition, the metabolism is stimulated and improved in the long term. In contrast to other diet plans that are only maintained for a certain period of time, intermittent fasting is more about long-term results without a yo-yo effect. This means that you can and it is even recommended to stick to the 5 to 2 diet for at least a year. The minimum duration is usually 2 months. As for weight loss, you can if you exercise on the other 5 days as wellvaried and healthyfeed, expect to lose 10 kg in 8 months. This is more about a consciously controlled process over a long period of time.
Benefits of the 5 to 2 diet:
- You are allowed to eat and drink coffee/tea on fasting days.
- Fasting acts as a detox cure and can supposedly have a positive effect on the immune system and on the skin/hair.
- You have more time to choose healthy recipes and prepare them in your everyday life.
Disadvantages of the 5 to 2 diet:
- You need to be patient because the first results will only be visible after 2 months.
- Foroptimal effectyou must stick to the diet plan for at least 1 year.
- Even during your vacation, you must not forget the two days of fasting.
Several delicious intermittent fasting recipes
If you want to try the 5 to 2 diet, you should first determine the two days of fasting. They can, but do not have to, follow each other. Although there is some flexibility with intermittent fasting (i.e. it doesn't always have to be the same two days of the week), it is recommended to stick to the set weekly schedule. The body slowly gets used to it. Whether you eat something on these days or avoid it completely depends on your personal preferences and how you feel. Some people are full with 500 calories - below you will find some low-calorie recipes for breakfast, lunch and dinner, others get very hungry and prefer to rely on tea and water for detox treatments.
Example of a weekly plan with dishes for each day
Here is an example of a 5 to 2 weekly plan:
Monday: You eat healthily without having to count calories. It is worth eating salad at least once a day.
Tuesday: You eat a varied diet without having to count calories. Small “sins” like pancakes, chocolate, etc. are allowed.
Wednesday: You eat healthily without restricting your calorie intake, but try to eat salad and fruit salad at least once a day.
Low carb smoothie as part of a balanced diet plan
A low carb smoothie not only tastes creamy and juicy, but is also very healthy. It can even replace breakfast every now and then. We'll tell you which ingredients are suitable for the low-carbohydrate shake and give you several recipes as inspiration.
1st Thursday:You fast and count calories. You can prepare one or more of our intermittent fasting recipes.
Friday: You eat healthy without counting calories, try to eat a salad and fruit for dessert.
Saturday: You eat a varied diet without having to count calories. Try to snack on nuts between meals.
2nd Sunday:You fast and reduce calorie intake. You can cook the daily menu suggested below.
Fasting is not difficult with these tips:
- Be patient – at the beginning of the acclimatization phase, you can expect to feel more hungry. But this disappears very quickly if you stick to the weekly routine.
- Consume fruit during Lent and do not prepare smoothies. Although smoothies contain the same amount of fruit, yogurt and nuts, they are drunk more quickly and do not fill most people up.
- Drink at least 2 liters of water per day - but you can also drink tea and coffee without sugar in the morning and afternoon.
- On the other days, eat as usual - a balanced diet is the key to quick results.
- In cases of doubt (you are suffering from illness or have a complaint) you must always discuss the diet plan with your doctor.
Intermittent fasting recipes for the first day of fasting – breakfast:Medium peach and low-fat yogurt: 80 calories. Preparation time: 2 minutes. You can also finely grind 1-2 almonds and season with 1-2 peppermint leaves. Cut the fruit into quarters, do not strain them.
Intermittent fasting recipes for the first day of fasting lunch:Greek Salad with Feta Cheese: 200 calories. Preparation time: 10 minutes. Vegetarian. Suitable for families with small children. Can also be eaten as a salad with rolls or served with meat, for lunch or dinner. Served chilled. Store in the refrigerator for a maximum of 1 day. Serve immediately after preparation.
Ingredients for 4 servings: 1 small cucumber (diced), 1 small green pepper (seeded and cut into pieces), 1 small yellow pepper (seeded and cut into pieces). 450 grams of small to medium-sized tomatoes (cut into quarters), 1-2 red onions (sliced), 175 grams of feta cheese (crumbled or cut into pieces), 10 medium-sized black olives (pitted), freshly ground pepper, salt, 2 tsp finely chopped mint leaves, 2 cloves of garlic (pressed), 2 tsp lemon juice, olive oil, crispbread.
To prepare the dressing: Mix the chopped mint leaves, the pressed garlic cloves, the lemon juice and the olive oil. Mix the vegetables in a large bowl, add the olives and sprinkle with the crumbled feta cheese or the feta cheese pieces. Season with the dressing and let cool in the refrigerator for 10 minutes. Serve immediately afterwards with crispbread.
Afternoon: Milk 150 ml – 53 calories. Optional tea or coffee.
Dinner: Tomato soup with garlic: 70 calories. Working time: 10 minutes. Cooking time: 50 minutes. Total preparation time: 55 minutes. Vegetarian. Suitable as a main course or starter. Filling. Suitable for families with children. Can be served chilled or hot. Store in the refrigerator for a maximum of 2 days.
Ingredients for 4 servings: 500 grams of tomatoes, 2 red onions, peeled and cut into wedges, 5-6 peeled garlic cloves, 1 red pepper, deseeded and peeled, virgin olive oil, 600 ml hot vegetable stock, 1 teaspoon balsamic vinegar, 1 teaspoon Worcestershire sauce, salt and pepper to taste, fresh basil leaves.
Preparation: Preheat the stove to 220 degrees, place the tomatoes, garlic cloves and onions in a wide pot, drizzle with olive oil, season with salt and pepper and simmer for 40 minutes until they are cooked through and feel soft. Then remove the vegetables from the oven and leave them aside to cool. Then puree the vegetables, add Worcestershire sauce and balsamic vinegar and continue to stir on low speed, slowly add the vegetable stock and mix the soup well. Reheat the soup in a preheated pot over medium heat for 3-5 minutes. The soup tastes better when cooled, so either leave it in the fridge for half an hour or serve with ice cubes. Serve with crispbread. Optionally eat a slice of low-fat cheese with it. Another 90 calories for bread and cheese.
Intermittent fasting recipes for the first day of fasting. Number of calories: Breakfast 80, Lunch: 200, Afternoon 53, Dinner 70, Crispbread and cheese an additional 90 calories. Total: 493 calories.
3 of the best smoothie recipes for losing weight - quick and easy!
A smoothie in the morning is the perfect way to start your day! The power drink fills you up and is suitable as a breakfast substitute thanks to its great nutrients. Another plus point for the smoothie is how easy it is to prepare. We'll show you 3 of the best smoothie recipes that also help you lose weight.
Breakfast:Omelette with cheese and tomatoes. 170 calories. Working time 10 minutes, cooking time 8 minutes, total preparation time 18 minutes. Only partially suitable for allergy sufferers: contains eggs. Can be served as an afternoon snack, breakfast or even a main course. Served hot, store in the fridge for a maximum of a day.
Ingredients for 4 servings: Virgin olive oil, 35 grams cherry tomatoes cut in halves, 1/4 red onion, peeled and diced, 6 basil leaves, 2 small to medium eggs, 1 teaspoon grated Parmesan cheese, salt and pepper to taste.
Lunch: Crispbread with a low-fat slice of cheese and apple/pear as dessert. 170 calories.
Afternoon: Milk 150 ml, 50 calories. Optional tea or coffee
Dinner: Soup with watercress. 90 calories. Working time 5 minutes, cooking time 15 minutes, total preparation time 20 minutes. Vegan dish. Can be served as a soup or main course. Can be served warm or cold. 3 servings. Ingredients: approx. 75 grams of finely chopped chives, 2 small potatoes, peeled and diced. 1 liter vegetable broth made with boiled filtered water. 225 grams of fresh watercress, finely chopped, salt and pepper, chive flowers for decoration (be careful with the flowers, they are edible but very spicy.)
Preparation: First add the diced potatoes and chives to a pot on the preheated oven with several teaspoons of water and simmer under the lid for 10-15 minutes. Add the chopped chives and vegetable stock and cook for another 5 minutes. Then remove from the heat and puree finely until a uniform consistency is achieved. Pour the soup back into the pot, season with salt and pepper and warm up slightly. Mix the soup well and serve in warm bowls. If desired, add yogurt (low fat).
Total calorie intake on the second fasting day of the week 490 calories: breakfast with omelette 170 calories, lunch crispbread with cheese and apple 170 calories, afternoon milk 50 calories, dinner soup with watercress 100 calories.
If you are interested ina diet with intermittent fastingIf you have decided, then you can follow the menus that have already been provided: Basically, the rule of thumb applies: eat a vegetarian or vegan diet on fasting days. Only eat rice, potatoes and bread in small quantities. Instead, opt for salads with seasonal vegetables and soups. A soup and a salad, together with fruit in small quantities (an apple, a pear or a peach) round off the daily menu. If you wish, you can still drink coffee or tea with milk in the afternoon. Cheese and yogurt are allowed if they are low in fat. Use virgin olive oil or rapeseed oil for cooking, season with balsamic vinegar, salt and pepper. If eggs are eaten, the salad or soup must be skipped. Nuts must be completely avoided on these days. Also like pizza and pasta - but the good news is that you can enjoy these delicacies the next day. Smoothies are unsuitable for fasting days - they don't keep you full for long and instead whet your appetite.
Try to stick to the low calories, but if you feel dizzy or nauseous, consult your doctor straight away and eat a snack in the meantime. The diet is not suitable for people with low blood pressure, pregnant women or women trying to become pregnant, as well as patients with various diseases. They should always consult in advance.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
