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5:2 fasting - worth a shot

Tuesday, February 26, 2013

www.telegraph.co.uk/life
style/9480451/The-52-diet-
can-it-help-you-lose-weigh
t-and-live-longer.html


I wanted to write about something I'm trying to do for both health reasons and for losing weight. Some people advocate fasting as a way of life. Now, I don't really, but I've found this article that addresses the issue, and so I'm trying a modified version for awhile.

You've probably heard about the people who eat a "calorie restricted" diet, stay underweight, in order to live longer. Well, I'm not at all sure that I'd WANT a longer food-deprived life! Yet the benefits have been studied and the results are valid. The article above says benefits are mainly a function of rendering the body more immune to degenerative disease, including cancer. The article describes the mice experiments, people examples, and the details.

To be clear, I'm not interested in doing this for losing weight, and again, I don't ever want to be underweight. Good thing, too, 'cause it ain't never gonna happen! :D I am interested in terms of the idea that your body goes into healing and repair mode when it's not constantly working on digesting all day.

There are basically 4 ways to approach fasting:
1. Fast for a few days to a week at a time
2. Restrict calories daily
3. ADF - alternative day fasting
4. The 5:2 plan

What appears to work just as well as longer hunks of fasting or "calorie restricting" on a daily basis is "intermittent fasting." Now, you can do this two ways. Alternative Day Fasting is just what it sounds like. The 5:2 plan calls for you to do it two days per week. That's the one that I'm doing.

The idea is not exactly to eat nothing. A man would eat 600 calories and a woman 500. Testing is still going on to determine whether or not one should eat it all in one meal or spread it out, but like the article writer, I'm spreading it out. For instance:

Breakfast:
3/4 cup Kashi Heart to Heart cereal
1/4 cup blueberries
1/2 cup rice milk
200 calories total

Lunch
1 Tumaro's low-carb tortilla
1 oz. deli ham
1 slice onion
1 tsp. dijon mustard
113 calories

Supper
1 serving fish
1 serving vegetables
1 salad, no dressing
175 calories

So you actually do feel like you're eating something. However, because I'm a runner, I have added a Luna Bar (190 calories) about an hour before I run. So I usually get 700-800 calories on a cut-back day. I figure I'm running off the extra and I don't want to crash and burn on a run (these are short run days).

I'm doing it on Mondays and Wednesdays, since I'm at work all day and am less likely to snack. Plus, The Biggest Loser is on Monday evenings, and I get motivated to avoid night snacking! :D The next day at breakfast I eat a little bigger breakfast than usual, maybe 200 calories more, and then eat sensibly the rest of the day.

I do try to get minimal nutrients. According to my tracker, yesterday I only barely missed my minimums for protein and fat, and carbs wasn't that bad either.

Now, one key to this is that you can't go nuts the other days. I just eat my normal 1350-1500 calories. Once I hit my goal, I'll eat the calories I plan for, too, plus enough to make up for the restricted days, since I won't want to lose more weight at that point.

Supposedly, the benefits come because of hormone/chemical actions that result. When you're not eating, your body goes into repair mode, which is what helps in terms of health and longevity.

So, what the heck. If I find that doing this creates unmanageable binges or something, then I'll quit (btw, yes, I had to fight off a munchie attack Monday morning, but that cereal/blueberry thing is my usual breakfast and also I was desk-bound, which is a trigger for me). Basically, I think it's just fun to shake things up once in a while. It may not work as well once the semester is over, but then again, I'll be outside a lot during the day, and it may be just fine. I'll keep you posted.
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  Member Comments About This Blog Post:

SKATER787 3/10/2013 10:09PM

    Yes, 5:2 sounds interesting and is worth a shot. I'm reading a book The Way of Ayurvedic where yogi Bhajan was talking about monodiets. A different variations of 3 days of cantaloupe, 3 days of watermelon and 3 days lemon and honey (similar to the master cleanse formula). I'm looking for the summer when I'm seriously thinking of doing the water melon since it's my favorite fruit. It's all you can eat for 3 days of monodiets. What I may end up doing is for each week, Fri/Sat/Sun starts with cantaloupe and the following Fri/Sat/Sun with watermelon then the master cleanse. Good luck with your experiment.

Another variation is once the fruits are in season, on the weekends, it will be two days of mono fruit diet. Alternating between cantaloupe, watermelon and papaya until the season is gone. So there will be rotation between these 3 fruits for the season. Once the season is gone, then do the master cleanse for the 1st weekend of the month each month.

Comment edited on: 3/10/2013 10:19:40 PM

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HEALTHYGRAMMY49 2/27/2013 4:13PM

    Sounds interesting. Make sure your choosing foods you do eat wisely, so that your body is supplied with the necessary nutrients for your body to be healthy (organs, skin, hair, bones, tissue, etc).
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POOKASLUAGH 2/27/2013 8:30AM

    Good luck. I'm very opposed to fasting myself, especially with regards to a lifestyle that advocates being underweight, but I hope it works for you!

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DOGLADY13 2/26/2013 10:57PM

    I'm interested to know how this works for you. I fast for religious reasons, but that isn't very often. I have also heard/read of studies that show slightly underweight people tend to live longer and healthier lives.

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