5 2 diet
What is a 5 2 diet?
The 5: 2 program is a simple diet.
For two non-consecutive days, you should reduce your daily calorie intake by 500 calories (600 for men) and eat normally for the rest of the week.
You may be disappointed at first to hear this as we did before: Normal does not mean eating too much if the daily allowance is (2000 for women, 2500 for men).
The famous people who used the 5: 2 diet are “Jennifer Aniston and Miranda Kerr”, in the following, we will examine the fitness and slimming diets introduced in the wet 5: 2 diet.
How does the 5: 2 diet work?
The 5: 2 diet is basically a fantasy name for intermittent fasting. Fasting is an effective way to lose weight because by reducing calorie intake intermittently, the body becomes “corrected” rather than “hungry”.
This state of correction causes the body to return damaged cells to a state that consumes more energy, while a state of starvation causes the body to store fat.
Instructions and details of the 5: 2 slimming diet
So, now that you know the facts, here are some 5: 2 diet recipes that have less than 500 calories.
5: 2 diet (a few recipes for slimming and weight loss according to the 5: 2 diet):
The calories of each of the raw materials are written in front of it.
5: 2 diet muffins with banana and barley:
For 12 people with calories per muffin 219
Preparation time: 15 minutes
Baking time: 20 to 25 minutes
100 grams of barley has 355 calories
50 grams of white flour has 503 calories
150 grams of refined white flour has 503 calories
2 teaspoons of baking powder has 10 calories
1 teaspoon of baking soda has 5 calories
75 grams of unrefined sugar 300 calories
4 fully ripe bananas have 480 calories
1 large egg 100 calories
4 tablespoons 540 calories olive oil
2 tablespoons pumpkin or sunflower or a combination of 175 – 184 calories
Preheat the oven to 180 to 350 degrees Fahrenheit and fill 12 rows of muffins with greaseproof paper.
Mix oatmeal and (set aside a tablespoon of it), baking powder, baking soda, sugar and salt.
Mix the mashed bananas, eggs and oil and then add to the dough, barley, flour and mix.
Fill the muffins with a spoon and pour the rest of the barley and seeds on it.
Leave it in the oven for 20 to 25 minutes.
Delicious recipe 5: 2 Fish with Provencal sauce
This material is for 2 people, calories per person 247
Preparation time: 10 minutes
Baking time: 20 minutes
1 red pepper has 30 calories.
1 yellow pepper has 30 calories.
1 squash with thick slices 34 calories
One red onion, peeled and chopped 38 calories.
300 grams of skinless fish 288 calories
100 grams of cherry tomatoes 20 calories
30 grams of pitted black olives 40 calories.
Peel and extract of half a lemon 9 calories
1 tablespoon fresh mint or thyme, 5 calories
salt and pepper
Preheat the oven to 200/400 degrees Fahrenheit.
Place the squash, peppers and chopped onion in a baking dish.
Spray with oil and season with salt and pepper and fry for 10 minutes. Arrange the fish fillets on top.
Flavor and spray with oil, put on tomato, olive and lemon fish and pour lemon juice on it.
Season the fish again with the herbs and cook for 8 to 10 minutes, until the fish changes color and eat immediately after cooking.
5: 2 diet food: Mexican Bean burger for 4 people
Baking time: 20 minutes
Half a red onion, peeled and chopped 19 calories
4 chopped onions 6 calories
Two cloves of garlic, finely chopped 8 calories
Large, chopped red pepper 5 to 10 calories
2 teaspoons Mexican spices
1 and 1/2 (400 g) soaked beans and washed 360 calories
Number of beaten eggs 78 calories 1.
50 grams of fresh bread crumbs 134 calories
Two tablespoons of freshly chopped coriander 10 calories
Half a lemon extract 6 calories
75 grams of low-fat, shredded feta cheese 135 calories.
80 grams of low-fat cheese 240 calories
salt and pepper
Ingredients to add optional to each hamburger:
1 wheat toast 180 calories
One tablespoon of low-fat 17 calorie guacamole
10 grams of lettuce leaves 2 calories
1 chopped tomato 16 calories
Spray the non-stick pan with a little oil spray.
Add the onions and shallots, and fry with salt and pepper over low heat for about 5 minutes, until soft but not discolored.
Add the garlic, chili peppers and Mexican spices and then fry for 2 to 3 minutes.
Pour into a bowl and mix with the beans and let cool slightly, then add the eggs, breadcrumbs, coriander and lemon juice.
Wet your hands gently, then divide the mixture into 4 parts.
Leave in the refrigerator for 20 minutes to harden.
Turn on the grill over medium heat and spray grease the pan.
Fry the burgers for 3 to 4 minutes on both sides until golden brown. Put cheese on each hamburger, then turn on the grill for 3 to 4 minutes until the cheese is melted.
You can serve toast, lettuce leaves and sliced tomatoes.
What are the benefits of a 5 2 diet?
We asked nutritionists, writers, and health professionals what they thought about diet to improve your cognitive function, which can help prevent diseases such as Alzheimer’s and dementia.
“The 5: 2 diet is the only diet that can be done in the long run – the idea of depriving yourself of anything in seven days is very frustrating, but not too difficult after that,” says the Guardian and Food Award-winning author. You can eat the ingredients you need.
“Fasting is a routine that can improve the body’s stability and fitness – you can only do it once a week later to maintain your weight,” says Angela Duden, author of 5: 2. “It also seems to help re-train eating habits, which is key to losing weight.”
“You will quickly get used to hunger,” says Dr. Sarah, author of Diet Recipes. “Some people feel empowered by fasting and others feel free and liberated.”
“5: 2 is the first diet I’ve ever wanted to continue – it’s incredibly simple and flexible. Plus, the money,” says Kate Harrison, author of the 5: 2 recipe. – and of course you can still enjoy your favorite foods.
How to do a 5: 2 diet
Maximum color with minimum calories:
A sugar cookie will often fill you up with garlic by eleven o’clock. Instead, eat vegetables, salads, meat, fish, eggs and soy cheese. Season the salad with vinegar and lemon juice!
Fresh and cheap raw materials:
A 5: 2 diet saves you money because you eat less and because they are fresh seasonal produce, they are better valued. Grill the ripe tomatoes and serve with balsamic vinegar, herbs and low-fat cheese.
Low calorie snack basket:
We all know how hard it is to avoid eating sweet snacks in the office or in front of the TV after a stressful day, but do it to reach your ideal weight.
Substitute low-calorie foods:
Substitute bananas for fresh or frozen fruits in yogurt
Replace the fruit pie with an omelet
Replace high-fat cheese with low-fat, feta cheese or low-fat cream cheese
Replacing ice cream with low-sugar homemade raspberries and raspberries
Steam the cauliflower and replace it with rice
Alternative foods when you want something else:
Do you have any alternative to sweet snacks, when you crave, instead of eating sweet jellies, eat some soup with 10 to 40 calories. But on a day when you are very tired and hungry, eat a slice of whole wheat bread, beans, with less than 200 calories.
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