Whilst following the 5:2 Diet, it is important to understand that on the unrestricted days you should still try to follow a healthy eating plan. Do not consume more than four times the recommended amount of calories that you use on your fasting days. Try to still include foods that are as whole and unprocessed as possible, with lots of fruit and vegetables, wholegrains, beans, pulses, nuts and olive oil as well as keeping to low-fat dairy foods, fish and poultry. If eating red meats, keep to the lean variety and keep it to a small quantity. Avoid lots of pasta, pizza and red wine.
Although you may worry that you will be tempted to feast out on non-fasting days, you will find that you will not wish to. You will quickly become in-tune with your body, recognising true hunger pangs and understanding how much food is really required for a substantial meal.
Although you have spent two days out of seven fasting, you must remember that you have only restricted your calorie in-take on the 2-diet days and the calories saved are to benefit you during your diet for the required weight loss. You must not be tempted on the non-fasting days to binge as you will find that it will then be a struggle to lose any weight. A good way to avoid falling into this trap is to pre-plan your daily food in-take and ensuring that you do not exceed four times the recommended amount of calories as on a restricted day.
How to Suppress your Appetite for Longer:
There are many tricks to suppress the appetite for longer. Drinking plenty of water and choosing foods wisely, such as foods that are high in protein but not in calories as protein triggers the production of the full-up PYY hormone in the brain. Fruit and vegetables contain a lot of water, air and fibre which pack your gut, producing ‘filling’ signals in the small intestine. Apples, for example are about 25 per cent air and as they’re digested, they produce the hormone GLP-1, which sends satiety (full up) signals to the brain.
The trick is to eat high-satiety foods at the beginning of a meal, which will cause you to feel fuller early on. A salad would be a good example for a starter, with a main meal containing protein which will leave you feeling satisfied. Eggs (high in protein), are a good chose for breakfast and will keep you going to lunch without the urge to snack beforehand.
By incorporating the 5:2 Fast Track Formula into your diet. Simply, by taking 2 capsules 30 minutes prior to your main meal (breakfast, lunch and dinner) will suppress your appetite, reducing cravings and feelings of hunger allowing you to get trim with a little less effort.
The 5:2 Fast Formula is a unique proprietary blend appetite suppressant derived from the root of the konjac plant. Combined with everyday vitamins such as B2 and B12 as well as minerals, such as Iron and Copper. The Fast Formula is designed to manage your appetite, calorie intake and help replace many of the vitamins and nutrients that are normally sacrificed when following a fasting diet. This will also help to curb your appetite on normal eating days, helping towards further weight loss as it creates a feeling of fullness due to having water-binding effects. You can significantly control your urge to snack between meals and also reduce the risk of tiredness which is a common complaint of fasting.