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    The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans
    The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans
    The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans
    Ebook141 pages51 minutes

    The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans

    By David Ortner

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    About this ebook

    The 5:2 diet has garnered an incredibly loyal and passionate following in the last few years.

    Participants laud the diet for not only aiding in fast, healthy, long-term weight loss, but also promoting the natural healing of chronic disease, decreased signs of aging, and even protection against symptoms of dementia and Parkinson’s.

    So what is the 5:2 diet, exactly? And where is the support for all of these incredible claims?

    Well, the premise behind the 5:2 diet is very simple. One eats normally for five days of the week and fasts on the other two days.

    By “fast,” we don’t mean abstain from eating altogether. Rather, it is suggested that you limit your food intake to 500 calories (for women) or 600 calories (for men) on your fasting days.

    This is known as “intermittent fasting” and is actually a lot easier than it sounds, especially when you have at your fingertips a guide like this, which includes dozens of meal plans and recipes that are sure to keep you satisfied and take the guesswork out of the process!

    LanguageEnglish
    PublisherDavid Ortner
    Release dateDec 29, 2016
    ISBN9781386198413
    The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans

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      Book preview

      The Complete 5:2 Diet Cookbook Dozens of Easy Recipes and Two Months of Meal Plans - David Ortner

      1. Why the 5:2 Diet?

      The 5:2 Diet—a weight loss program that allows you to have your cake and eat it too. But is this program really that effective? More importantly, is it safe? I can tell you, enthusiastically and from personal experience, that the answer to both questions is YES!

      Indeed, the 5:2 diet has garnered an incredibly loyal and passionate following in the last few years. Participants laud the diet for not only aiding in fast, healthy, long-term weight loss, but also promoting the natural healing of chronic disease, decreased signs of aging, and even protection against symptoms of dementia and Parkinson’s.

      So what is the 5:2 diet, exactly? And where is the support for all of these incredible claims? Well, the premise behind the 5:2 diet is very simple. One eats normally for five days of the week and fasts on the other two days. By fast, I don’t mean abstain from eating altogether. Rather, it is suggested that you limit your food intake to 500 calories (for women) or 600 calories (for men) on your fasting days. This is known as intermittent fasting and is actually a lot easier than it sounds, especially when you have at your fingertips a guide like this, which includes dozens of meal plans and recipes that are sure to keep you satisfied and take the guesswork out of the process!

      And how is it that the 5:2 diet can live up to all of its hype? The answer is somewhat complicated and calls for a more in-depth study of the human body than the scope of this book (find more info here) but, simply put, your body operates differently when you are feasting than it does when you are fasting. Every time you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed. Because it has access to all of this readily available energy (i.e. the food you just ate), your body will choose to use that food as energy rather than the fat you have stored.  This is especially true if you just consumed carbohydrates (including carbohydrates in the form of sugar), because your body prefers to burn sugar as energy before any other source.

      During the fasted state, on the other hand, your body is no longer absorbing nutrients from your last meal and instead must rely on its energy stores. Your body has two main sources of energy stores: glycogen stores in the liver, which is broken down into glucose and released into the blood for use, and body fat, which is broken down into free fatty acids to be used as energy by many of your cells. Because, when you fast, your body has little recently-consumed food to use as energy, it is more likely to pull from the fat stored in your body, rather than the glucose in your blood stream or glycogen in your muscles and liver. And burning fat, if weight loss is your objective, is a GOOD thing. Expect double the benefits when you exercise in a fasted state, since your body will be forced to use even more of the only source of energy available to it—the fat stored in your

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