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5:2 Intermitent Fasting

 

 

 

 

Click here to purchase our 5:2 Diet Bundle

As news of the 5:2 Intermittent Fasting Diet sweeps the UK,  we would like to support those using this plan for weight loss and weight management with our products and gained knowledge.

 

If asked to quickly sum up the Intermittent 5:2 Fasting Diet for weight loss we would say, both women and men would simply eat healthy foods for five days of the week and for two days would reduce calorie intake to around 600 calories.  It really is that simple!

Using The KeeDiet® products can help simplify this well-known weight loss and weight management plan even further, by suggesting that both women and men on their 2 Fasting Days consume four of our  VLCD Mealpack products each day, a minimum of 2.25L of water, a limited selection of vegetables/salad and a little skimmed or soya milk.

Adopting the simple KeeDiet 5:2 Fasting Diet system will provide you with the required 500-600 calories.  Each fasting day you will enjoy four occasions to eat, which will help promote an active metabolism; consuming high protein / low carbohydrate content KeeDiet® Mealpacks that will help control hunger pangs, sweet cravings and allow you to burn fat.  Plus you will receive 100% RDA for your daily nutritional requirements to ensure you remain in tip top condition whilst slimming.

It is the most simplest way to follow the 5:2 Fasting Diet.  Using our 5:2 Diet Bundle you will choose your required 32 products to follow a 4 Week 5:2 Intermittent Fasting Diet and for further plan information and details, advice and meal selection choices we have found some useful links below which we can share.  

As the 5:2 Diet Plan is not designed by The KeeDiet® our intention is not to re-write a perfect well-balanced weight loss & weight management plan, but instead hope to provide you with an alternative choice for Fasting Days.   Information, links & assistance for you to read more on the 5:2 Intermittent subject are linked below.

 

Suitable for Gentle Weight Loss & Lifestyle Weight Management

The KeeDiet Support Team report ........"Our weight management clients are loving this approach after following a VLCD, since its launch they have found keeping to their new lower weight so much easier, many choose a Monday to get them back on track after the weekend and then their weigh day"

Intermittent fasting is nothing new. Humans have fasted for most of history, whether it’s during a typical overnight period, whilst sleeping, during extended periods of food scarcity, or for religious reasons, for example Ramadan when fasting occurs from sunrise to sunset.

What is new is that clinical research on IF’s (Intermittent Fasting) benefits for health and longevity is beginning to catch up. Recent data is reported to show that when IF is done properly, it might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more. The proposed benefits of IF in animals and humans reads like a laundry list of “look better,” “feel better,” “live longer” physiological changes.

Rather than something we’re forced to endure, IF is now becoming something that health and physique-oriented people are seeking out in order to keep their bodies in top shape and lose weight. With the concept recently being promoted by the well known journalist and physician Dr Michael Mosely in a recent Horizon documentary on the BBC - Eat and Live Longer by Michael Moseley and the release of his book ‘The Secret to Intermittent Fasting’ consumers are now turning to fasting for two days a week as a concept to drop weight.

 

Read here what Dr Michael Moseley has to say on the subject

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"We all know how you are supposed to lose weight: eat low-fat foods, exercise more… and never, ever skip meals. This has been standard dietary advice for decades and though it may work for some people, levels of obesity continue to soar. So is there an alternative? We think there is. Intermittent fasting. Based on the work of leading scientists from around the world, this is an exciting new alternative to standard dieting.

Intermittent Fasting does not mean stopping eating entirely. It means reducing the amount you eat, but only for quite short periods of time.  In The Fast Diet book I outline my experiences of trying different forms of intermittent fasting, before settling on what I called a 5:2 regime. With 5:2 intermittent fasting you eat normally five days a week and diet two days a week, cutting your calorie intake for those two days to a ¼ of their normal level. This means that on, say, a Monday and a Thursday you will eat 500-600 calories.

If you stick to this plan then you should lose around 1lb (0.46kg) a week if you are a woman, slightly more for a man. Success also depends on not over-eating on your normal days.  You should not only lose weight but also enjoy a wide range of health benefits. Studies of intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.

As one of the medical experts I interviewed put it: ‘There is nothing else you can do to your body that is as powerful as fasting.’

Michael

 

WHAT YOU WILL RECEIVE IN YOUR 4 WEEK DIET BOX?

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Your Diet Box will support a 4 Week 5:2 Intermittent Fasting Plan.  Using our specifically prepared Diet Box you can choose a selection of 32 Meal Replacement products, including Shakes, Soups, Hot Meals and Bars, with a calorie count of approximately 540 calories and providing a two mealpacks for each of your two weekly fasting days.

Using our product will ensure you are provided with 100% RDA (RI) of your essential vitamins & minerals on Fasting Days.  Protien is kept high using our products which will help keep your hunger satisfied and also protect lean muscle.  Sugars and Carbohydrates will be kept sufficiently low to induce a temporary Ketogenic state and help promote fat burning.

 

 

Quick click to purchase our 5:2 Intermittent Fasting Bundle

  

 

 

GETTING STARTED

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Look at your lifestyle and decide which two fasting days are best suited. These are the two days you will consume 500-600 calories.  It doesn't matter which two days you select, this is your personal choice, some people prefer to do back to back, whilst others non-consecutive

TIP: Why not select one of your fasting days to be your Weigh Day as well.  This way you will be motivated following your success.

For example  - Choose your days – ones in which you are busy, but days that are not too demanding. Ideally have regular fast days. When starting it helps to plan in advance what and when you are going to eat. Monday could be your morning weigh day and also your first fasting day along with another fasting day either Wednesday or Thursday. Then Tuesday, Thursday, Saturday & Sunday become your normal healthy eating days. 

We would suggest reading The Fast Diet Book as it gives detailed advice on how to prepare yourself before you start. Some people find it surprisingly easy to adjust, others find it quite challenging. Having a fasting buddy and joining a support group really helps. 

 

CAN ANYONE DO IT?

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Unfortunately the simply answer is No. Intermittent fasting is not for everyone. For example you should not follow a fasting plan if you have diabetes, are taking medication, have a history of epilepsy or if you are pregnant. 

Here is a direct link to www.fastdiet.co.uk where Dr Michael Mosley answers many questions relating to the 5:2 Intermittent Diet Plan.  Here he suggest who should not follow the 5:2 Intermittent Diet Plan.

  • People who are underweight or have an eating disorder
  • Children (under 18 years old)
  • Type 1 diabetics and diabetics taking medication for their diabetes (other than Metformin)
  • Pregnant women or breast feeding mothers
  • People recovering from surgery
  • Those who are frail or have a significant underlying medical condition should speak to their doctor first, as they would before embarking on any weight-loss regime.
  • Those who are not sure about whether it may affect their prescribed medications should to speak to their doctor first.
  • People feeling unwell or have a fever
  • Those taking Warfarin should consult their doctor first as it may increase their INR.

To purchase our products you must first agree to our Terms & Conditions and take notice of our Medical Guidance Form. This will be provided for you at Checkout you are provided or click here now Medical Guidance .  This form provides advice only and is not a replacement for professional medical advice.  The best way to use our products and drop weight successfully and safely is with the agreement and support of your Doctor. As with any weight loss plan, you follow you should consult your GP before stating on any weight loss programme so they can monitor your health.

 

Are there Side Effects

The commonest side effect is feeling hungry, particularly when you first start. Some people find it hard to sleep on a relatively empty stomach. If so we recommend keeping calories aside for a late night glass of milk or snack.

Some people report headaches or constipation. This is often the result of not drinking enough water during the day.

There is evidence that the side effects you experience are the ones you expect, so it is best to approach Intermittent Fasting with the expectation that it will be fine.

 

YOUR 2 FASTING DAYS

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By purchasing our diet box you will be sent a variety of delicious flavours to complete 4 weeks of Intermittent Fasting. Your Diet Box will include 32 Mealpacks of various flavours from our selection of Shakes, Soups, Hot Meals and Bars.

In reality a fast day continues for approximately 36 hours not 24 hours.  Assuming you finish your last evening meal around 7.30pm on a Sunday for example and Monday is a Fast Day, you will not eat normally again until Tuesday morning, possibly 7.30am.  If you decided instead to fast from 2pm on a Monday until 2pm on a Tuesday, then that would provide 24 hours fasting.  This is a decision you can make however, for simplicity most use complete days as shown in the first example.
  • On Fasting Days you should consume all four products, you can use consume your products whenever suits,  however we suggest leaving approximately 3-4 hour intervals between mealpacks.
  • Drinking sufficient liquid throughout your fasting days is extremely important.  A minimum is 2.25L - If you drink less than this on Fasting Days you could become dehydrated and may feel unwell, experience headaches and fatigue.
  • Consider purchasing a copy of the 5:2 Intermittent Fast Diet Book written by Dr Michael Mosley to provide further information, research, details etc.
  • As there is more freedom on the 5:2 Fasting Diet it is difficult for us to provide an estimate of weight loss on this plan.  If after following for a short time you realise that fasting works for you, but wish to speed up your weight loss, you may wish to consider our Rapid Burn VLCD weight loss plan which replace all daily meals.  We suggest this is followed as a minimum for 4 weeks as a regular Ketogenic condition is established

>> Allowed

  • 4 Meal Replacement packs per day (550 approximate calorie value)
  • 2.25 litres of water consumed evenly throughout the day 
  • Plus add anything on the optional list below (calories may increase but is recommended for men)

>> Not Permitted

  • Diet drinks including those containing sweeteners 
  • Powdered sweeteners 
  • Other food stuffs apart from those listed as optional extras.

>> Your Optional Extra's

 

5 NON-FASTING DAYS (Healthy Eating Days)

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At The KeeDiet® we believe the beauty of 5:2 Intermittent Fasting for weight loss lies in the fact that whilst following your 5 Normal Days you have a sense of freedom to make intelligent choices.  You can still count calories to monitor your intake, but if preferred you do not need to calorie count or weigh foods, instead just use common sense as suggested below and be aware of portion sizes.

  • As mentioned previously consider purchasing the 5:2 Book for full details of your normal eating days. We suggest you choose whole foods as the basis of your diet - foods that are heart healthy and good for your body.  If they do not bring any nutritional quality to your table, avoid them as a rule.
  • Try limiting yourself to three daily meals and if possible, snack on fruits, nuts, seeds yoghurt etc.
  • Use our Shopping List to provide guidance of foods to select.
  • If you love our products consider incorporating one of your favourites into normal eating day to lighten the load and help satisfy your hunger.
  • On non-fasting days continue to drink plenty of water or  sugar free squash - A minimum daily liquid intake should be around 1.5-2 litres.

By promoting the Intermittent Fasting Diet we hope our meal replacements will help on your fasting days, making following the plan much easier, plus you may also find that using this theory of 5:2, managing your weight once at target may also be much easier.

Although we are told we can eat normally for 5 days each week, this may give the impression you can eat what you want. "normal" to those with a weight problem may been still be an overindulgement of foods.  At The KeeDiet we therefore advise that watching your calorie intake, food choices and portion size is still advised for your 5 normal eating days.

We suggest that on the 5 normal eating days, you look at them as 5 healthy eating days and are aware of foods that you choose and your daily calorie and carb intake. Too many calories over a week will still mean either you maintain your weight or you may even gain weight.  You may wish to follow the guidance we provide in our New You Diet Plan which provides 1000 calories per day or our Lifestyle Plans 1200 or 1500 for portion sizes and menu ideas.

 

WEIGHT MANAGEMENT

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Apart from weight loss we believe another great use for the 5:2 Intermittent Fasting Plan is for Weight Management and believe the 5:2 day plan may help our clients to maintain their new slimmer, trimmer figure after initial weight loss.  

We would like to support those choosing to use this plan for healthy weight management, infact many of our clients have been successful in controlling their weight after weight loss by simply adopting the Plan  5:2 Intermittent Fasting, however, some prefer a 6:1 option, which is also acceptable. Studies suggest that a day a week of calorie restriction will help keep the weight off and allow you to retain significant biochemical benefits.

In our experience and from feedback received from our clients, Intermittent Fastings  tends to come quite naturally, especially after following a Meal Relacement weight loss plan where you are already restricting calories and fasting. Once you embrace the idea of intermittent fasting you should discover that your taste preferences change, that you have greater control of your cravings and that fear of hunger no longer dominates.

Fasting for two/one days and eating "Normally" for five/six days could be a great method for managing your weight after using meal replacement products for weight loss.  Firstly you are already aware of our products and familiar with the concept of replacing meals.  You are also in great position and have the many advantages, your appetite has naturally decreased, your need for high energy, sugary snacks and snacking between meals has been curbed and hopefully through using our stabilisation plans you have naturally adapted your portion size and lifestyle.  Add to this the fact that you can drop approximately 3000 calories twice a week from your total weekly calorie intake and then eat normally for the remaining days should allow you to manage your weight with ease.

Remember at the KeeDiet
 "Online Store"
 you can choose a selection of products from our shelves to suit your weight management lifestyle. There is no minimum quantity for orders, no direct debits, and contracts. You shop when you want and purchase how much you wish. Plus you can now take advantage of our Loyalty Points and earn 2 Kee Points for every £1.00 you spend to use on future orders.

 

Useful Links

Please visit ..... The FastDiet Website 

For Questions & Answers Visit... Michaels answers frequently asked quesions

BBC Two Horizon Special  - What's The Right Diet for You