▶ What is "5: 2 diet"?
▶ Benefits of "5: 2 diet"
▶ Risk / precautions for "5: 2 diet"
▶ Should I try "5: 2 diet"?
▶ Opinions by experts are also recommended
▶ "5: 2 diet" experience story
The popularity of "intermittent fasting (intermittent fasting)" seems to be increasing.There is no need to impose the amount of meals and ingredients, and the rules are easy to decide just when, when and when to eat.Not.
Related Story断食（インターミッテント ファスティング）とトレーニングの関係Speaking of traditional dieting methods so far, most of the time, every day, calorie restrictions are performed 24 hours a day.However, in this "5: 2 diet", calorie restriction is good only two days a week.
In short, for example, only two days of Monday and Tuesdays are reduced to 25 % per day (about 600 kcal / day in the case of average male), and there are no restrictions for the rest of the 5 days.In addition, you should eat as usual.
Although it is "only two days a week", many people who feel that "suppressing the normal 25 %" is a difficult calorie restriction, will not be shunned.However, those who have practiced this "5: 2 diet" seem to have testified that "I did not feel pain."You can even hear a happy voice saying, "Rather, concentration has improved and life itself has improved healthy."
For those who are doubted that they still can't believe it, they can show scientific support.
Let's take a closer look at the effects and methods of "5: 2 diet".
◇ What is "5: 2 diet"?
There are various ways for intermittent fasting.Here is "5: 2 diet".In this case, survive two consecutive days in a consecutive day of 25 % of the normal calorie volume (about 600 kcal / day) for average male.You can spend the remaining five days with the usual meal.
According to the Ministry of Agriculture, Forestry and Fisheries in Japan, how much should I eat a day for each of the 5 cooking groups (staple foods, side dishes, main dishes, milk, and fruits) from the amount of energy required a day?Explains that the number of "tsu (sv)" is determined.
By the way, the amount of energy required per day is about 1400 to 2000 kcal for adult women with low activity (Japanese), and about 2200 ± 200 kcal for men.
Men's Health"5: 2 diet" is a popular method, especially for people who do diet for weight loss, as it can significantly reduce calories.Five days without restrictions are called "FED (fed = intake date)", and it is attractive that "meals are not limited".For the time being, "unlimited", "moderate" would be desirable.
So, on the day of "FED", you say, "I don't need calorie calculation," but that's why you won't be able to lose weight if you eat anything with hamburgers, french fries, pizza, beer.Experts say, "You should try to eat as well -balanced as much as possible, even on days when calorie intake is limited."If you take many times the recommended calorie amount just because it is a "FED" day, the effect cannot be expected.
◇ Benefits of "5: 2 diet"
"5: 2 diet", which became popular in the world's best -selling "Yuru Fasting Diet (Original Title: The Fast Diet)", is a diet method that is enthusiastic among people who want to lose weight.
週2日ゆる断食ダイエットamazon.co.jp￥1,980Amazon で詳細を見る
It is intermittent fasting that can be expected to have a big effect, but this "5: 2 diet" is still in the process of research.However, there are already research results that indicate that they are all effective for weight loss, such as limiting eating time and limiting calories of more than 60 %.
In addition, many experts point out that fasting can improve insulin, and that it is effective for weight loss."By providing temporary dietary restrictions, the body switches from" feast mode "to" fasting mode ", and the appropriate function of insulin and glucose is aid. Maintenance of proper weight and insulin sensitivity due to fasting.Dr. Caroline Williams, the author of Meals that Heal, said, "Meals that Heal," said Dr. Caroline Williams.
Past studies have shown that fasting helps to reduce the number of diabetes patients with "HBA1C (test values of blood sugar levels used in the risk of diabetes = hemoglobin -Awansh)", which is Dr. Williams.This is one of the results that supports the claim.
"By refraining from taking calories, autophagy is thought to be possible to remove and restore cells in cells -is considered to help reduce the risk of chronic diseases," said Dr. Williams.say.Although it is still a research field, there have already been some research results that indicate that the dietary restrictions will increase the number of autophagy gene that excretes damaged cells out of the body.
Related Story血糖値と食欲をコントロール！「糖尿病」改善が期待できる食べ物&飲み物17選However, it is important to keep in mind that many of these experimental results are based on hourly dietary restrictions, rather than fasting.
◇ Risk / precautions for "5: 2 diet"
Getty ImagesLike any other dieting method, "5: 2 diet" should be called disadvantages.
"If you have an eating disorder or have had an eating disorder in the past, you are aware of the risk that intermittent fasting causes dangerous situations. It is necessary to keep in mind. " Teacher.
"Especially for athletes and people who exercise intensely on a daily basis, adding a limit to fuel calories may have an unpleasant effect.""If fasting and exercise are performed at the same time, the possibility of impact such as a decrease in performance and the accumulation of fatigue will increase."
Dr. Williams also says, "If you are doing intermittent fasting, you need to be aware of nutritious meals, especially in your daily diet.By not taking the nutrients needed by the body, the long -term vitamins and minerals are insufficient.
Related Story免疫力向上！「ビタミンD」を豊富に含んだ食べ物&飲み物11選◇ Should I try "5: 2 diet"?
You should think that there are all individual differences in health and nutrition.Can someone else expect the same effect just because it was an effective way for some people?That is not always the case.
"The effect of fasting, for example," 5: 2 diet ", should also be considered different from individual to individual," says Dr. Ginger Hartin, a nutritionist."What I practice is a simple fasting (usually about 10 to 12 hours), and I try to avoid intensive fasting like a 5: 2 diet. When I look at it in the long run.In addition, it is the result of considering which is more stable. "
If you have already had enough fasting experience, you may be able to get the expected effect as expected by "5: 2 diet".
However, if you are unfamiliar with fasting, it is a safety measure to first try a single fasting, such as 10 to 16 hours, and check the body's reaction.Extremely reducing calories in two days a week can be a heavy load on your body.
In conclusion, what is the best dietary method to keep healthy for a lifetime?It is important to find something suitable for you while learning various ways.
◇ Expert's opinion "16 -hour diet" is also recommended
Dr. Caroline Williams, the author of "Meals that Heal", said:
"I myself have tried some different ways as a person who supports intermittent fasting (intermittent fasting).If you get used to dieting, you will update to the fasting method of "16: 8 diet (= is attracting attention under the name of" 16 Hours Diet "in Japan)". "
This "16: 8 diet" is fasting 16 hours a day and is distinguished as a good time to eat for 8 hours. "
"I like eating, so I can't stand waking up while thinking," I can't eat only 500 kilocalories today. "
However, many people have achieved results in this "5: 2 diet".It tends to be preferred, especially for those who can't afford to spend enough time and energy.You don't have to worry about your meal, but rather helps.
Related Story30日間の「16時間断食」に挑戦した男性の肉体に起きた変化◇ "5: 2 diet" experience story
Getty ImagesIt seems that there are many celebrities abroad who vowed to lose weight with "intermittent fasting (intermittent fasting)" called "5: 2 diet".
This content is imported from Twitter. You may be able to find the same content in another format, or you may be able to find more information, at their web site.Thank you @twitterjp! PIC.twitter.Com/UXHVFZIC4W
— jack⚡️ (@jack) December 5, 2018For example, Twitter Jack Dorsey is famous for practicing intermittent fasting.According to Comedian Jimmy Kimmel, "the success of the weight loss of £ 25 (about 11 kg) is thanks to the" 5: 2 diet "."
Related Stories「オレンジ」が、最高のダイエット食品である可能性が示唆された研究結果緑茶の健康効能と、期待できるダイエット効果減量のための「コーヒーダイエット」、痩せられるって本当？Source / Men's Health USTRANSLATION / Kazuki Kimura * This translation is an abstract translation.