Is your diet summer ready?
The ‘Beast from the East’ has departed and the sunshine has returned…..it must be nearly summer, right? It’s at this time of year our attention turns to holidays and trips to the beach, prompting the question… “Is my diet summer ready?”
Don’t fret! In this article we’ll be exploring one of the most popular diets, which has become phenomenon! We’ll also give you a bite sized round up of some of the best diet documentaries recently broadcast, including those from the world renowned Dr. Michael Mosley!
Dr. Michael Mosley
Dr Mosley and the 5:2 Fasting Diet
Dr. Michael Mosley has risen to prominence in the medical world off the back of his groundbreaking research and diet plans, which we’ll discuss in more detail shortly!
But first, where did it all start?
Having been born in India to a banking director, Dr. Mosley returned to the UK to study philosophy, politics and economics at Oxford, before working as a banker for two years. Disillusioned by the world of banking, Mosley then decided to move into medicine, studying at UCL Medical School in London.
Since graduating from UCL Medical School Dr. Mosley has been using his research and knowledge to progress his career in journalism and has gone on to create programmes and documentaries that have won Emmy’s as well as seeing him being awarded medical journalist of the year.
One such item of research and journalism that has contributed to Dr. Mosley’s meteoric rise is the popularisation of the ‘5:2 Diet’. This easy to follow plan has become popular all over the world, including with celebrities such as Hugh Jackman who used the diet when preparing for his part in the film Wolverine!
So, what is the premise of the 5:2 Diet? To put it simply, those following the diet eat normally for 5 days a week with little attention paid to calorie counting. The remaining 2 days a week require calorie control; 600 a day for men and 500 a day for women….this sounds low but we’ve found it easily achievable with a bit of thought and consideration. To make the diet even more flexible you can choose which two days to fast, so no more punishing yourself at weekends!
“A common way of planning the week is to fast on Mondays and Thursdays, with 2 or 3 small meals, then eating normally for the rest of the week. It’s important to emphasize that eating ‘normally’ does not mean you can eat literally anything. If you binge on junk food, then you probably won’t lose any weight, and may even gain weight.”
The 5:2 Diet for Weight Loss
If you are looking to lose weight, then the 5:2 could be the way forward if done right. The main reason for weight loss is down to the eating pattern of the plan which helps you consume less calories, whilst at the same time allowing your digestive system to rest during fasting days!
- A recent review found that modified alternate day fasting caused weight loss of 3–8% over the course of 3–24 weeks (15).
- In the same study, participants lost 4–7% of their waist circumference, meaning that they lost a lot of harmful belly fat.
- Intermittent fasting causes a much smaller reduction in muscle mass than weight loss with conventional calorie restriction (15, 16).
How and what to eat on fasting days?
There is no rule for what and when to eat on fasting days and we can’t tell you. All we can do is pick the best advice from the years of research and proven studies. Everyone has different eating habits, for example some people may not be able to eat first thing in the morning and will start to eat around lunch time but others will need breakfast first thing in the morning to fuel their day!
There are two general eating patterns that most people use:
First – Three Meals a Day (Usually Breakfast, Lunch & Dinner)
Second – Two Big Meals (Only Lunch and Dinner)
(Original Reference from Health Line – Click Here to Read & The Fast Diet – Click Here to Read)
(500/600 Calorie Recipes)
Here at brother2brother we’ve been searching high and low for the perfect, nutritional, 500 calorie meals! We’ve chosen some of our favourites, which are easy to prepare and should leave you feeling satisfied helping to avoid the temptation to binge!
We have been searching high and low for the perfect nutritional 500 calorie recipes and we come across Woman’s Magazine filled with 27 meals to keep you satisfied on the days where you have to cut your calories to the lowest of the week. These meals should leave you feeling full and satisfied without the temptation of binge eating or giving in on the diet. Below, we will put our top 3 best meals that we think you will enjoy the most and then we will also link the article so you can go back through and try some new ideas of your own with the 24 other meals they offer.
Whole Day of Eating 1:
Breakfast: Kickstart the morning with a mini bagel – halve and toast, spread each side with 2tsp of low fat cream cheese. Calories so far: 96 cals
Lunch: Chunky soups are a great way to fill you up at lunch, whilst still keeping the calorie count low. We love a bowl of Weight Watchers from Heinz Tuscan Minestrone soup (129 cals). Calories so far: 225.
Dinner: Creamy chicken kormas aren’t off the menu, as our version is low cal at 186 calories. You’ve got calories for a low-cal snack, so why not go for a tasty Weight Watchers Summer Fruits Yoghurt (60 cals). Total intake for the whole day: 471
Whole Day of Eating 2:
Breakfast: Grab a banana and give it a sweet kick with ½ tsp of honey. Calories so far: 95.
Lunch: For lunch, enjoy our crayfish salad which is one salad that guarantees to fill you up (162 calories). Calories so far: 257
Dinner: In the evening, enjoy our spiced chicken with giant couscous (227 calories). Total intake for the whole day: 484
Whole Day of Eating 3:
Breakfast: Start the day with a fruit medley of 1 kiwi, 1 medium satsuma and 25g low-fat Greek yoghurt. Calories so far: 101.
Lunch: Go green with this crunchy three bean salad (131 cals) and snack on a packet of Weight Watchers salt and vinegar Crinkle Crisps in the afternoon (78 cals). Calories so far: 310.
Dinner: Speedy and super low in calories, this chicken dinner is only 177 cals per portion. Total intake for whole day = 487.
(Read More about all of these meals and recipes over at Woman’s Magazine – Click Here to Read)
(Video from HealthLab Online – For Promotional Use Only – Dr Mosley talks about the 5:2 Diet)