What Is the 5:2 Diet?

52 Diet for weight loss

The 5:2 Diet is a weight management eating strategy that requires its followers to stick to 2 days of fasting every week after eating however they want for the remaining 5 days. This concept is an ancient one but it has been reinvented over the centuries until this latest form.

If you are considering a fasting program, then you may want to consider the 5:2 Diet, but it is a very good idea to check with your doctor before you get started as it is not necessarily appropriate for everyone.

Many people consider this to be a kind of part-time diet, as it really only involves altering your eating habits for two days per week. That said, those two days require some serious limitations every week as you will need to cut back to one quarter of your recommended daily caloric intake. For an average man, that means you’ll need to scale it back to a measly 600 calories per day, while the average woman is afforded even less at 500 calories per day.

For many people, that component of the 5:2 Diet can make or break their willingness to keep up with it. For some dieters, the fact that they need to restrict their eating only twice per week instead of every day makes it worthwhile. They’re willing to pour everything they have into those two days in order to be able to feast the rest of the time.

However, for others, the side effects of fasting can be too great and it decreases their willingness to keep it up. Some of those side effects can include hunger pangs, irritability, anxiety, mood swings, headaches, dehydration and sleepiness throughout the day while suffering from insomnia at night.

This diet first became popular in the United Kingdom in August 2012, when the “Eat Fast and Live Longer” episode of Horizon was aired on the BBC. Within it, Michael Mosley, respected journalist and doctor, proclaimed this diet as being “genuinely revolutionary” and followed up by publishing “The Fast Diet” at the start of the next year. Later that year, former BBC journalist, Kate Harrison, published her own version of that diet using the ratio as the title. This rapidly crossed the pond to the United States where the slightly altered version of Mosley’s strategy caught on with considerably greater grip.

That said, many people are also combining that strategy with the use of high quality diet pills like Phentramin-D on the five days that the fasting is not occurring. This way, even when they are not fasting, they are still shrinking their food cravings, boosting their fat burning and increasing their energy levels.

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Cut Calories More Easily with Phentramin-D

ways to cut calories

Calories are the little monsters in your closet that sew your clothes a little tighter each night. Every morning you pledge to honor a daily elliptical routine, work your way towards a sculpted body and voila! Before you know it you are devouring a decadent cupcake and relishing in the guilty pleasure. You know the drill when it comes to weight loss: take in less calories, burn more! Everybody dieter has a love-hate relationship with calories and resorts to reducing their food intake to imperceptible proportions to cut calories. Don’t you wish for a magic pill to sweep the calories off you!

When it comes to efficient weight loss without compromising your health, the wave of Phentramin-D is sweeping across the dieters’ realm. With the power to simulate the cognitive interactions between the stomach and the brain, Phentramin-D is capable of manipulating your body’s natural fat burning process to enhance the metabolic rate and suppress appetite.

Glucose is produced in the gut as a result of digestion and this process sends a signal to the brain. Once the hypothalamus receives the signal, it construes it as a feeling of fullness and orders the body to stop eating. The powerful ingredients incorporated in Phentramin-D imitate glucose production into tricking your brain that you have had enough to eat and as a result, curbs appetite and staves off carb cravings for extended periods.

Phentramin-D also works towards burning the natural fat cells of the body for fuel. This boosts the energy level of the body and supplements stamina for strenuous workouts, tantamount to weight loss. Isn’t this what a weight loss regime is all about: eat less, burn more and cut calories. Here’s how the powerful ingredients of Phentramin-D work together to help you cut calories:

2-Phenylethylamine is an amino acid, which acts like a psychoactive drug and stimulant. It triggers the CNS to release norepinephrine and dopamine in the bloodstream and induces a “feel good” effect, similar to chocolate. It greatly augments the mood instantly and seamlessly integrates with other ingredients to boost metabolism.

Yohimbine HCL is the secret weight loss weapon that cuts calories and reduces stored fat to almost nil. During times of deprivation, it enables the body to break down fat for fuel instead of glycogen or degeneration of muscle protein. It specifically targets fat in the stubborn areas of buttocks, thighs and tummy. When combined with a healthy fat free diet, it helps you shed hefty pounds effortlessly without laboriously toiling away at the gym.

1, 3, 7- Trimethylxanthine is a synthetic version of caffeine and aids in concentration and enhanced focus. It acts as a mild diuretic and renders definite cuts to muscles.
Synephrine is the magic elixir which is highly effective for weight loss because of its ability to break down fatty tissue for fuel. This ingredient works synergistically with others to enhance the fat burning mechanism and curbs appetite.

Format your dietary habits, establish a regular exercise regime and reap the results with the help of Phentramin-D, which glues it all together!

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How to Determine the Ideal Portion Size for Your Weight Loss Goals

Ideal Portion Size for you

When you are setting a weight loss goal, the first step is to stop consuming three large meals in a day. The best way to control your calorie intake is to divide your meals into smaller portions. When you consume three large meals in a day, you are likely to eat more. This way, your calorie intake increases significantly.

But when you control your hunger by consuming smaller meals, you can control your calorie intake. However, the biggest concern arises when you have to decide the size of your portions. Do keep in mind that portion size plays a significant role when it comes to achieving your weight loss goals. Let’s look at how to determine the ideal portion size for your weight loss goals:

Portion Size vs. Calorie Intake

One of the most common mistakes people make when determining portion sizes is focusing on the size of the meal. You have to realize that not all meals have the same amount of calories. There are some foods you can consume in relatively large quantities, yet your calorie consumption will be low. On the other hand, there are foods you must consume in a limited quantity. Such foods have more calories per serving. Your focus should be on the number of calories a food has per serving rather than on the serving size. This way, you will be able to control your calories effectively and achieve your weight loss goals.

Calculating Your Daily Calorie Requirements

Before you find out the ideal portion size you should consume per meal, you have to determine your daily calorie intake requirements. This is where you have to be extra-vigilant. Each individual has a different calorie requirement. There are many online calculators you can use to find out how many calories you require in a day. Once you calculate your calorie intake requirements, you can get down to portioning your meals.

The only reason an individual gains weight is because he or she is consuming more calories than required. The body burns up the calories that are required and stores the excess amount as fat. Your goal should be to consume enough calories to last you through the day. This way, your body will get the energy that it requires for functioning.

Determining the Calorie Count of Each Food Type

Before you get down to forming portions for each meal, you should attempt to find out the calorie count for each food. Once you determine the calorie count of the food you are consuming, you can easily determine the portion size. This will also help you determine the number of calories you are consuming currently. Once you get into the habit of counting calories, you will not have any problems in achieving your weight loss goals.

The ideal portion size is not the only thing that helps you lose weight. You also have to make sure that you are motivated to lose weight. Many people lose track of their regimens because they crave their favorite foods. To make sure you are not drifting away from your goals, you should reward yourself by indulging in your favorite foods at least once or twice a month.

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Counting Calories Is Outdated: Here’s Why

Counting Calories is outdated

There are many fitness enthusiasts who rely on a steady diet to remain healthy. They count calories and measure each and every meal they eat. However, this is quite inconvenient.

The worst aspect of such a lifestyle is counting calories. A certain quantity of food contains a specific number of calories. If the food consumed contains too many or too few calories, then the diet is potentially disrupted, producing anxiety and discouragement. However, counting calories is outdated. Here are a few reasons why you should not count calories:

Incorrect Estimates

One of the worst things about calorie counting is that the estimates are often wrong. If there are 100 calories in 100 grams of a certain food, you will have to be precise in measuring out that food. Firstly, measuring 100 grams of any type of food is a tedious task. Secondly, at such low quantities, you can easily make mistakes. When you do, your calorie intake will increase. In addition, you cannot have everyone measure the food quantity as you do. What if you are eating at a restaurant? You won’t be able to get your food measured the way you do at home.

Painstaking Task

Measuring the quantity and calorie count of food will become annoying and tedious to the point that you will at times be inclined to eat whatever you wish. Therefore, instead of counting calories, make it an aim to eat healthy and exercise a lot. This will allow you to slim down and lose fat without turning to nerve-racking routines.

Types of Calories

There is no single type of calorie. Each calorie type is different from the others. Some are healthy while others are not. If you consume a uniform quantity of each calorie, your health will most likely suffer. If you are consuming healthy calories, counting calories is not acceptable. You should consume a larger quantity of these calories. For calories that are unhealthy, be sure to consume a limited quantity or eliminate them from your diet altogether.

Insufficient Nutrition

If you reduce your calorie intake, you will eventually be giving up on nutrition. When you exercise and lose weight, the body needs more energy to keep up. In such a case, when you cut your calorie intake, your body will suffer from malnutrition. You will feel weak and lethargic. The best thing to do is to consume healthy calories and in a good quantity.

If you want to remain healthy and lose weight, you need to quit counting calories. Instead, simply alter your diet and eat healthy food only while getting sufficient exercise.

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How to Trick Your Mind into Thinking You’re Full So You Can Lose Weight

Feel Full to Lose Weight

There are many times when you simply eat because you want to even though you are not hungry. There are many methods, however, that can help you trick your mind into getting the feeling that you are full. This will prevent unnecessary eating and assist you in losing weight.

Drink Plenty of Water

There are many ways to trick your mind into thinking that you are full. Oftentimes your body is simply dehydrated and in need of water. But the symptoms that the body shows are commonly mistaken for hunger. This is why when people feel thirsty, they eat. This results in irregular eating habits and immense weight gain. The correct method to dealing with this is to drink water whenever you feel hunger. If you feel hungry, drink a glass of water and wait. If you were merely dehydrated, the hunger feeling should go away in half an hour. If you are still hungry, it means that you need to eat. This is one of the best techniques to curb your hunger and lose weight.

Eat Lots of Fiber

Another way to keep from eating excessively is to consume fiber. Fiber is the indigestible part of fruits, grains, and other types of foods. Fiber remains in your digestive system for a long while and has no calories at all. The best part is that they keep you feeling full. Even though fiber does not provide you any nutrients or calories, it keeps your digestive system healthy. In fact, fiber is a must-have if you are looking to lose weight. You have to consume at least 25 to 30 grams of fiber daily, and it will give you the feeling that you are full. This way, you will be able to control your calorie intake and lose weight.

Portion Your Meals

Always keep in mind that even a small bite of your favorite food can eliminate the feeling of hunger. However, people tend to eat more than a bite or two, which results in a calorie overload. The best thing to do is to portion your meals. Instead of consuming three large meals a day, you should consume five to six much smaller meals. This way, the total number of calories you consume daily will be reduced. To be sure, you should calculate the number of calories you are consuming in each meal. This will give you a clear idea of how much you should eat.

Maintain a Healthy Food Intake

Instead of eating excessively, you should eat foods that are healthy. This way you will not have to eat as much, and you will fulfill your daily nutritional requirements. A good idea would be to create a diet plan. Make sure you vary the food that you eat. The more you mix it up, the more interested your taste buds will remain.

If you want to lose weight, be sure to follow these techniques to trick your mind.

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You’re Addicted to Dairy: Here’s Why

Are You Addicted to Dairy

Dairy addiction is a grave concern. However, it is taken lightly by most people. Excess dairy consumption can be damaging to the health. We will review important reasons why you should consider curbing your dairy addiction.

What Makes Dairy Products So Addictive?

There is an ongoing debate regarding the question of whether dairy products are beneficial. Without a doubt, all dairy products have benefits. However, they can also cause health problems. In addition, you may find that you cannot get yourself to consume less dairy. Dairy is quite addictive because it contains protein fragments, or peptides, that affect your body in an opioid manner. This is the same way in which opium and morphine affect your body. In fact, the opioid peptides in dairy products are from the opium family. So, it is safe to say that dairy products can be as addictive as drugs.

Why You Should Consume Fewer Dairy Products

Individuals who are addicted to dairy consume a hefty amount of it day in and day out. This results in serious health issues. While consuming dairy products can be beneficial, excessive consumption can be harmful. Here are a few common issues that are associated with excess dairy consumption:

Asthma

Individuals who have asthma should limit their consumption of dairy products. However, individuals who consume too much dairy are also at increased risk of developing this chronic disease.

Obesity

Dairy products are extremely fattening. If you are addicted to dairy, you are likely to consume a lot of it. This will lead to obesity. In turn, obesity can cause other major health issues.

Apathy

Apathy is a grave concern amongst people who consume too much dairy. This involves a person losing interest and enthusiasm in activity of any kind. People experience this effect if they are addicted to drugs, and dairy products have the same effect.

Signs of Dairy Addiction in Children

Children are the people who are most often addicted to dairy. They show all kinds of symptoms that are generally ignored and misinterpreted as signs of stress. Here are a few signs that show your child is suffering from dairy addiction:

Aggression Toward Other Kids

Children with dairy addiction often show aggression toward other kids. They may bully them or push them around, even bite them. If you notice your child behaving this way, be sure to curb his or her dairy-eating habits.

Inability to Concentrate

Children who are not able to concentrate in class may have a dairy addiction. Parents should make it a point to promote healthy eating habits in such kids.
Be sure to consult a doctor if you think you are addicted to dairy.

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How Drastic Calorie Deficits Ruin Your Metabolism

drastic calorie deficits dieting

Losing weight is a big concern for most people. They resort to every trick in the book to do so. Sometimes they even go beyond the recommended regimen to get quick results. The initial results are exceptional and fast. However, these results come at a price. Losing weight fast requires Drastic Calorie Deficits.

Excessive decrease in caloric intake can cause a number of problems. Some of the problems associated with an excessive calorie decrease include damage to the metabolism. Once the metabolism is damaged, everything else goes downhill from there. Let’s look at how Drastic Calorie Deficits can damage your health and metabolism:

Loss of Muscle Tissue

One of the major negative effects of Drastic Calorie Deficits is loss in muscle mass. You may notice that you are losing a significant amount of weight. However, the aim of a weight loss regimen is to lose excess fat, not muscle. Losing muscle means you are losing your body’s strength. You will feel weak and get tired more often. Moreover, losing muscle will not give your body the proportionate shape that you are hoping to achieve. Instead you may even look the same, but you will have a lower body weight.

Metabolism Imbalance

Imbalance in your body’s metabolism is another side effect of reducing your calorie intake drastically. When your metabolism slows down, it ceases to digest the food you consume. Instead, the food is stored in your body for use later on. This food is converted to fat and you may begin to see elevated fat levels around your waist, thighs and hips. On the other hand, when you consume fibers to slow down your metabolism, the effect is temporary. Moreover, fibers do not provide any nutrients that could be converted to fat. In fact, fibers are good for the digestive system.

Loss of Water in the Body

Drastic Calorie Deficits often result in loss of water in one’s body. When your body loses water, you will notice an amazing reduction in your body weight. You may assume that the weight loss is due to fat burn. However, it will only be a loss of the essential water in your body. This type of weight loss is the most harmful as it can cause severe dehydration if you continue the regimen for too long. Weight lost this way can be regained in a matter of days if you drift away from your routine.

If you want to lose weight successfully and permanently, you have to follow a proper regimen. Always remember that weight lost by shortcut methods and drastic calorie deficits is temporary and damaging to your health.

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Ways to Prevent Eating Out of Boredom

prevent eating out of boredom

Are you actually hungry, or are you just bored? Sometimes people eat because they have nothing better to do, it is usually done without thinking. Boredom eating, and mindless eating is the worst kind. Not only will you eat more, but you will eat a lot of the worst foods. If you feel it’s time to establish a new and healthier eating routine it will begin with being more mindful when eating.

When people are trying to become more mindful of their eating, and to prevent eating out of boredom they begin with a food Journal. Your food Journal should include your daily consumption, with a list of calories, possibly how you’re feeling at the time, and any additional food facts. Pattern recognition over time will let you know whether you are eating more out of boredom or what times of the day your most bored and eating out of boredom. Identify with the times that you are actually hungry, ask yourself on a scale 1 to 10 how hungry you actually feel. It’s up to seven or more than you can eat something otherwise try and refrain from eating until your actual meal time.

Try alternatives to eating, such as hobbies, other interests, or spending time with loved ones. If you can think of anything make an activity jar, fill a jar with different things to do and when you feel hungrier or bring one of the activities out. You can also use this time to deal with chores or things you’ve been putting off. The best activities are the ones that occupy your hands. You could give yourself a manicure, or pedicure, do needlework, typing, or learn to play an instrument. You can also utilize this free time to learn a new skill. No matter what you do, concentrate on what you’re doing, force yourself to focus.

You can also prevent eating out of boredom by exercising. If you begin to feel hungry go for a walk, jog, or run. If you go outside and change your environment your hunger and cravings should subside. It may also be helpful for you to chew some gum, it is low in calories and quite refreshing. It may help you burn calories and curb your appetite.

There are also things to avoid when trying to prevent eating out of boredom. Avoid keeping food in your bedroom. Have a designated table in your house for eating and drinking only, and eat and drink only at the table. Stashing food in your room can be a big temptation. Additionally, identify the foods that you most commonly reach for when you’re bored and avoid buying them and having them in your home. Choose only nutritious foods for your home. Whole foods that are replenishing and full of natural vitamins, minerals, and nutrients are best.

When it comes to the prevention of eating out of boredom, or mindless eating it is best to schedule all of your meals and include small nutritious snacks between meals. Eating on a schedule is very beneficial to your health as well as the prevention of cravings and hunger. There are also foods that you can eat between your snacks and meals if you are absolutely hungry such as celery or watermelon which have high water content and not very many calories. It is also important to drink lots of water to prevent mindless or boredom eating. Often our body’s can confuse hunger and thirst so it is vital to keep hydrated in order to prevent the body from confusing the two.

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Why Your Body Stores Fat When You Skip Meals

why you should never skip meals

Skipping meals is not a good idea, especially if you’re on a diet plan. Getting the proper nutrients and exercise are the key to all successful weight loss programs. Some people believe that skipping meals can help them lose weight. Others believe that if they skip dinner or snack instead of the dinner they will lose weight. Some people skip breakfast, or even enjoy a large breakfast then skip lunch. There are certain times where it is acceptable to fast, but it’s not generally throughout the day. Your body stores fat when you skip meals because once you have not eaten over a prolonged amount of time your body goes into starvation mode.

The fact is if your body is not getting enough nourishment throughout the day it begins storing fat. Your metabolism will actually slow down to reserve energy. You will in fact lose weight this way, however once you start eating again, the weight will come back and be stored as fat because the body has gone into starvation mode. The proper amount of times to eat daily is roughly about three meals and two snacks per day. Smaller portions are the best way to digest and metabolize things faster. Your meal should be made up of mostly fruits and vegetables and lean meats if you want to increase your metabolism.

Surely you’ve heard eating before bed is bad and will make you gain weight. (Although, not eating at all will make you gain weight and store fat.) Eating late is not a problem if you choose something small, light, and low in calories. Not eating anything for dinner leads to unhealthy late night snacking and snacking on high calorie junk foods. Some people eat a big breakfast then decide to skip lunch. Same thing with breakfast, they skip breakfast and then make up for it by having a big lunch. If you do either of these you will send your body into starvation mode, which in turn will make you store fat. If you are not hungry try having something small like a banana with a large cup of water. At least that way you are not going to skip meals, and you won’t be eating too much when you are not hungry either.

If you work at night or overnight the times and how often to eat are a little bit tricky. The worst thing you can do is to skip dinner. It’s easy to go to sleep not having dinner but then you wake up twice as hungry and eat a huge breakfast. Although it is equally bad to grab a bite to eat at the first fast food place you can find on the way home from work. Fast food no matter what meal it is, is loaded with unhealthy calories and fat. Avoid this by grabbing a healthy bowl of cereal, breakfast bar, or granola bar. If you are an overnight worker try to have something on the way home small and light in calories, that way you are not starving yourself and you will not wake up hungry. A good example of something that you could have on the way home would be an apple, banana, or some grapes.

Sometimes finding the right eating schedule can be tricky. But once you have something that works for you it is important to stick to it. When people skip meals and aren’t getting proper nutrients their body begins to store their food as fat. Fasting is acceptable only if you were to stop eating during your inactive periods at say, 7:00 PM to 7:00 AM. That means your last meal would be ending around 7 PM and you would not be eating anything before bed but instead saving your appetite for first thing in the morning when you wake up. If you did this this would not store fat in fact it has been shown in many studies to increase the production of your HGH levels. The reason skipping meals increases the storage of fat is because you need many more nutrients throughout the day, when deprived the body starts to slow down to conserve energy. So when you eat again the body is going to store that as fat for the time it needs to have energy on reserves.

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Are Cheat Days Sabotaging Your Weight Loss Efforts?

dieting cheat days

When we are into our diets and we get some steam going–it can be a very delicate experience. We are depriving ourselves of the things we love and most diets that are meant to be long-term will allow for cheat days. But are the cheat days sabotaging your weight loss efforts? They can if you are not using sensible restraint.

You may be saying “aren’t cheat days to be unrestrained?” That depends how many cheat days you have and how much you are eating. Now, it takes a lot of food in a day that would cause you to gain any weight. However we aren’t talking one day of eating a ton of calories as being your downfall.

How are your cheat days sabotaging your weight loss efforts?

When you “fall off the wagon” so to speak, you may just start up some cravings and blow the whole thing. So one of the most important things is to make sure you aren’t using your cheat days to start up all the sugar and carb cravings again and again. There is a way to have cheat days that does not have to have a negative impact on your diet.

What to consider:

Different people have different weaknesses and also different things make them gain weight. What you need to consider here is what these things are and steer clear of what you had the most vicious cravings for.

Sugar is one of the biggest culprits and really bad carbs like the potato or white rice. So don’t go on an ice cream binge or have a loaded baked potato if this is your kryptonite.This is where people go wrong. They will treat their cheat day like a party not as a treat. The key here is to make sure you know yourself. Each person knows how much and what it takes to throw them over the edge. The key is also to be honest with yourself about what you are doing on cheat days. If you know it won’t be able to handle that rocky road or mint chocolate chip or the steak then simply don’t do it.

Your cravings come from the body being deprived of what it was first addicted to. So when you put it back, then boom you can be hooked again. And yes, it is just like any other addiction to anything else. So how do you have that little taste and do it right? You really do need to try it first and yes you may fall off but you won’t be devastated. Know what tells your brain to go for it and what doesn’t.

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