Lose 10 Pounds With A 2 Day Diet
If you’d like to learn how to lose 10 pounds by dieting only 2 out of the 7 days of the week stick with me through this video because I’ll show you exactly how to set up a real diet plan that actually works much faster than simply restricting calories and it’s backed by scientific studies.
So it’s an actual no bs approach that will help you burn fat faster while involving minimal restrictions so you can maintain your weight loss for the long haul. In fact when comparing groups that underwent calorie restriction to groups that followed this dieting model that I’m about to share with you the participants from this group found it much easier to stick to this plan without feeling deprived and without feeling like they were even dieting at all. Diet plans that allow you to burn fat without feeling like a burden are my favorite approaches to fat loss because they are easy to incorporate into your busy schedule and they’re easy to stick to, and consistently sticking to a plan is one of the most important determining factors for success. This plan calls for a form of fasting that you only have to stick to twice a week. It isn’t daily like intermittent fasting. With intermittent fasting, you typically won’t eat only for a portion of the day, with the most common approach being the lean gains method where you don’t eat for 16 hours of the day and only eat during an 8-hour feeding window.
On the other hand, this 2-day diet is often referred to as the 5:2 diet because you get to eat normally five days of the week and you only have to fast two days per week. This gives people diet breaks and makes it psychologically easier to stick to. The plan has also been studied quite a bit showing some really favorable results, especially when compared to caloric restriction models. The one caveat is that to ensure the effectiveness of this 2-day diet plan you have to make sure that you’re not simply pigging out during your other 5 days of the week. Because as I always say your bodies present state, what it looks like today, is the result of what you’ve done for the days, weeks, months, and years that brought you to this point. Meaning everything’s about totals and balance so if you want to ensure that this 2-day diet works for you, you can’t be completely reckless with what you’re eating during the other 5 days of the week.
Before we get into the details of how to set this up and customize it based on your body let’s take a look at a couple studies that demonstrate the reliability and effectiveness of this plan when done correctly. One study conducted at MIT found that fasting for 24 hours flips a metabolic switch in mice, causing their guts to enhance their intestinal stem cells. Fasting for just one day caused intestinal cell regeneration to double. Meaning it undoubtedly increased the resting metabolism in these mice. Even though this study was not performed on humans, the biology behind stem cells in mice isn’t very different from ours. But let’s take a look at some human studies. One study published in the British Journal of Nutrition divided 27 participants between a daily caloric restriction group and a 5:2 diet group. Those in the 5:2 group ate normally for 5 days and they weren’t allowed any more than 600 calories during their two fasting days. Now for the calorie restriction group they were required to eat 600 calories less per day every day. Over the course of the study, it took the 5:2 dieters 59 days to lose five percent of their body weight, while the caloric restriction group took an average of 73 days.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org