Jakarta –
Intermittent fasting diets are increasingly popular. Apart from the 16:8 pattern, many people also follow the 5:2 pattern where the perpetrator can ‘free eat’ for 5 days and limit food intake for 2 days. Is this diet effective?
Intermittent fasting diet Many people choose it because it is not difficult. This diet pattern does not strictly limit food intake, but focuses on managing the time to eat and not to eat. The popular term is the eating window.
Quote Healthline (21/11), the 5:2 diet is also popularly known as The Fast Diet. This diet pattern was popularized by a British journalist named Michael Mosley.
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The main principle of the 5:2 intermittent fasting diet is to eat healthy as usual for 5 days and strict fasting on 2 days. In those 2 days, calorie intake is completely cut, namely only around 500 kcal for women and 600 kcal for men.
Those on a 5:2 intermittent fasting diet can decide for themselves when they want to fast 2 days a week. The condition is that there must be a break between non-fasting days. A popular pattern is to fast Monday and Thursday, and eat regular healthy meals the rest of the day.
It should be emphasized that on 5 days of non-fasting, intermittent fasting dieters are advised not to keep eating. Don’t eat carelessly or excessively. Try to keep eating the same amount of healthy food as usual.
Is the 5:2 intermittent fasting diet effective for weight loss?
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Healthline reveals that the 5:2 intermittent fasting diet is effective for losing weight as long as it is done correctly. This is because dieters are very likely to consume fewer calories.
The key is not to ‘revenge’ by eating deliciously and a lot on non-fasting days. Because if not, you might actually gain weight.
One study revealed benefits intermittent fasting diet 5:2 for weight loss. Research participants naturally lost 3-8% in weight during 3-24 weeks on the diet.
In that same study, participants also lost 4-7% of their waist circumference. This means that stubborn stomach fat is also removed.
Other research shows that the 5:2 intermittent fasting diet also causes a much smaller reduction in muscle mass compared to weight loss with conventional calorie restriction. The results will be more effective if combined with sports such as resistance or strength training.
Read the eating patterns and side effects of the 5:2 intermittent fasting diet on the next page.
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