August 18, 2013

Health Benefits of the 5:2 Fast Formula Diet and Fasting Days Recipes

I have already given a review of the 5:2 Fast Formula Diet itself, and if you've already checked it out then you know that one part I haven’t discussed yet are the concrete health benefits of going through with this diet. As such, I’m going to discuss that in-depth in this article, and as a little bonus, I’ll give you a few of the recipes that you are supposed to use during your fasting days.

The Main Health Benefits

To begin with, the diet’s purpose is to improve the function of your organs and prevent the formation of diseases. The fasting process is a type of hormesis, which refers to being made stronger and more resilient through exposure to rough conditions.

In other words, by stressing your body with two fasting days per week, you are making it more resilient by forcing your immune system to work harder. As such, you become less likely to suffer from high blood pressure, not to mention that your immune system will be much better-prepared to dispose of any cancer cells.

The sudden reduction of overall food consumed on the 5:2 Fast Formula Diet leads to a natural decrease in insulin production, which can be beneficial for anyone, either in helping to control or even prevent diabetes.

IGF-1, a growth factor hormone which was actually discussed previously, is also reduced with the help of the diet. Excessive levels of IGF-1 in adults have been linked with the development of cancer, meaning that reducing them will further ward your body against this deadly disease.

Health Benefits of the 5:2 Fast Formula Diet

Finally, it has to be added that once you finally manage to make your way through the diet and achieve your ideal weight, you will already have a maintenance program to follow for your regular life. In other words, unlike with many other diets out there, you are not going to revert to your original lifestyle, at least not unless you really want it that way. Indeed, the 5:2 Fast Formula Diet is a long-term program designed to bring results that will last you a lifetime.

What the Study Says

There was actually a scientific study performed on the effects of calorie restriction and intermittent fasting (basically the techniques used in the 5:2 Fast Formula Diet), and though it was done on mice, the results were quite encouraging.

It was found that the ones placed on the diet cycle were far less likely to develop signs of dementia and Alzheimer’s disease than their counterparts, even if they were genetically engineered for it. It is believed that such results were observed due to the fact that fasting helps to produce more protein in your brain, effectively making you sharper and more capable, at least mentally.

Recipes for Fasting Days

As a little bonus, just to give you a taste of what it will be like to live through a day of fasting, I present to you the typical plan you will be asked to follow, as well as some recipes for the various foods you will be able to quickly make and eat during that stretch of time.

Two Typical Fast Day Meal Planners

  • Breakfast: 1 poached egg on half a slice of wholemeal toast spread with 1 teaspoon of low-fat spread and 1 medium tomato grilled (163 calories)
  • Lunch/Snack: 1 rounded tablespoon (30g) of tzatziki with 100g cucumber and red pepper sticks (60 calories)
  • Dinner: Thai Noodles with Tofu (276 calories)

  • Breakfast: Red Fruit Salad with 50g Greek yoghurt ( 132 calories)
  • Lunch/Snack: 2 clementines (44 calories)
  • Dinner: Grilled Sea Bass with Cherry Tomatoes with steamed broccoli and spinach and 70g boiled new potatoes in their skins (330 calories)
  • TOTAL - 506 calories

Snacks That are 100 Calories or Less:

  • 1 slice of parma ham wrapped around a breadstick – 58 calories
  • 1 medium apple – 53 calories
  • 1 round tablespoon of tzatziki with 100g cucumber and red pepper sticks – 60 calories
  • 1 rye crispbread with 30 g light soft cheese – 82 calories
  • 2 clementines and 1 kiwifruit – 73 calories
  • 300g shop bought fresh carrot and coriander soup – 89 calories
  • 1 small glass (150ml) low fat strawberry milkshake – 90 calories
  • 1 slice of fruit loaf – 98 calories
  • 1 hard- boiled egg: 84 calories
  • 15g salted popcorn: 83 calories

Snacks That are 50 Calories or Less:

  • 1 slice of cantaloupe melon - 23 calories
  • 80g apple and grape snack pack - 45 calories
  • 50g cooked jumbo prawns with a squeeze of lemon – 42 calories
  • 1 ginger nut biscuit – 47 calories
  • 3 seafood sticks – 50 calories
  • ½ cup (80g) mango cubes – 46 calories
  • 2 slices of wafer-thin ham wrapped round a celery stick – 43 calories
  • 100g cherry tomatoes – 20 calories
  • 2 Melba toasts spread with 1 level teaspoon of reduced-sugar jam – 34 calories
  • 1 mini pork salami sausage – 38 calories

And so, as you can see, not only is the 5:2 Fast Formula Diet advantageous in virtually every way
imaginable, but a day of fasting is also far from being the horror you thought it would be. If you are overweight, are worried about your health, and have had trouble dropping the pounds in the past, then I wholeheartedly recommend you at least consider giving the 5:2 Fast Formula Diet a shot. It’s scientifically-backed and virtually all who have tried it have reported success, meaning it has a very good chance of working for you… besides, if you never try anything new, how will you find something that works?

Related articles:

An Overview of what the 5:2 Fast Formula Diet has to Offer
A Quick Look at the Four Best Foods for Weight Loss
Some Common Weight Loss Foods to Help you On Your Journey
Foods to Avoid when Controlling your Hunger
Three Simple Ways to Accelerate your Metabolism and Drop the Pounds
A Bit About the Healthy Weight Loss Approach
Are there Coconut Oil Weight Loss Benefits?
Three Juicing Recipes for Weight Loss to Accelerate the Process
A Few Juicing for Weight Loss Recipes to Help you Drop the Weight
A Brief Look at the Apple Cider Vinegar Weight Loss Solution
How Green Tea Can Help You with Weight Loss

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