Wednesday, 11 February 2015

The IF Intermittent Fasting Diet Explained for Weight Loss & Good Health

Also known as the 5:2 Diet, made popular by medical journalist Dr Michael Mosley, the IF or Intermittent Fasting Diet is more of a healthy lifestyle change that is easy to follow and could help not only with weight loss but with improving your overall health too.

When you think of the word “fasting” you may be imagining that you have to completely abstain from any food, so before you panic let me explain that the IF Diet does not involve completely abstaining from food!  Rather, the IF Diet involves cutting down your calorie intake for just 2 days a week.  Now that doesn’t sound so bad does it?!


How does the IF Intermittent Fasting Diet Work?

The IF Intermittent Fasting Diet works by eating normally for 5 days per week and cutting your calorie intake on just 2 days per week to around a quarter of the normal recommended daily calorie intake, as follows:

·         For women:  2 days per week at 500 calories per day (other 5 days at normal recommended calorie intake of 2000 calories per day).
·         For men:  2 days per week at 600 calories per day (other 5 days at normal recommended calorie intake of 2500 calories per day).

On your fasting days, you can choose how and when you consume the lower calories – you may prefer to have 2 or 3 small portions throughout the day or 1 bigger portion either in the morning, mid-day or evening, it’s entirely up to you.



Helpful tip:  Protein such as lean meats, fish, pulses, nuts and seeds will help to keep you feeling fuller for longer.


Note that it’s important to drink plenty of water throughout the day to keep yourself hydrated.  In fact, many times a glass of water (or black coffee/tea or herbal tea) is all you need to stave off hunger.  Many people mistake the signs of thirst for hunger which is why many people snack on foods in between meals when all they really need is a drink of water.

The great thing about the IF Intermittent Fasting Diet is that there are no restrictions as to what type of food you can eat, as long as you stick to the recommended calorie intake.  This makes it easy to follow and won’t leave you feeling like you’re missing out on your favorite foods or that you can never eat your favorite foods ever again.  In addition, the cut in calorie intake is only for 2 days per week which makes it feel less like a diet and is easier to stick to, as you know that in 2 days time you can eat normally again.

If you find that cutting your calories on 2 consecutive days is a little difficult, then try separating the days, for example have one fast day before the weekend and one fast day after the weekend, or whatever 2 days work best for you.  You will still feel the benefits!


Health Benefits of the IF Intermittent Fasting Diet

The benefits of the IF Intermittent Fasting Diet are said to be numerous.  Besides the obvious benefit of weight loss, the IF Diet is also said to help lower your risk of a whole range of diseases such as heart disease, high blood pressure and diabetes, as well as boosting the body’s own repair genes to encourage repair of damaged cells and boosting the immune system to help fight infection.



>>Click here to buy the book "The IF Diet" by Robert Skinner with a nice 5% discount online<<




N.B.  It is advisable to consult your doctor/health care professional before embarking on any weight loss plan.


Any Prices/discounts indicated are correct at time this article was written/published.  E&OE.





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