Belly Fat Loss Diet Plan

I would like to share with you another one of my eating plans linked to intermittent fasting. This is a good way to become healthier and is a great belly fat loss diet plan.

I am such a supporter on intermittent fasting which has become a lifestyle for me but just wanted to share with you the 5:2 Diet Plan which is a popular form of fasting.

In this article I give you the information you need to try this out and reap the benefits.

What Is It?

The aim is that on a Tuesday and Thursday during the week you will be restricting your diet to only 800 calories. If you continue you want to swap around days always leaving gaps for instance Monday and Thursday, Tuesday, and Friday and so forth.

Throughout the week you will not be counting calories for 5 days, but I would encourage you to eat well.

During this time, you need to ensure that you are eating good food. This means NO processed foods at all. Keep away from bad sugar which is important. Drink plenty of water. A Mediterranean Style of eating is a good approach as a lifestyle change.

You can maintain this diet if you are on a vegetarian, keto or paleo diet without any issues at all.

The reason why you only have to count calories on 2 days is that for the other 5 days your body will be used to eating smaller portions so there is no need to count the calories on these days. With better choice of foods, you will also find that you will fuller for longer and your body will utilise all the vitamins and nutrients to keep you healthy.

Why?

The way that intermittent fasting works is through your body entering a state of ketosis. You will lose visceral fat which is the unhealthy fat that clogs up the arteries and organs and sits in the abdomen area that is stubborn to go away. This way of eating enables you to lose belly fat fast.

The response to insulin becomes remarkably improved which in turn will enable you to eat smaller portions throughout the whole week.

Limiting your calories to only 800 on 2 days out of 7 will give your body the following benefits:

Clearing out of old damaged cells (apoptosis)

Tissue regeneration through the action of switched on stem cells

Reduction of cancer risk through a fall in levels of a body chemical known as IGF-1

An increase in metabolic rate, caused by a rise in noradrenalin and human growth hormone.

Increased levels of (BDNF) Brain Derived Neurotrophic Factor. In brain cells higher levels of BDNF are linked to greater resistance to age related damage, lower BDNF levels are linked to depression and Alzheimer’s.

Decreased inflammation, lowering the risk of an array of chronic diseases including arthritis, raised cholesterol and atherosclerosis.

Evidence

There has been a growing body of evidence to support intermittent fasting over time and this continues to grow.

In a study that was carried out in 2013, 115 overweight women aged between 20 to 69 and with a family background of breast cancer were randomly allocated into the following groups.

One group was asked to stick to a 1500 calorie Mediterranean diet and was also encouraged to avoid high fat foods and alcohol.

Another group was asked to normally eat five days a week, but to eat 650 calories, low fat diet on the other two days.

A third group was asked to avoid carbohydrates for two days per week but were otherwise not restricted.

After three months the women on the 5:2 diet had lost an average of 4.2kgs, 3.6kg of which was fat. This was twice the amount of the full-time dieters who on average had lost 2 kg fat.

Insulin resistance had also improved significantly in the 2-day dieters which had not happened on the full-time group. Those women who continued the 5:2 diet for 6 months on average lost 7.7kg and 3 inches from their waists. Some lost 20kg.

Another study by researchers at The University of Surrey, examined the impact of the 5:2 diet on the body’s ability to metabolise and clear fat and glucose after a meal on 27 participants.

Those on the 5:2 diet achieved 5% weight loss in 59 days compared to 73 days by those on the calorie restricted diet.

Results also showed that

Following weight loss those on the 5:2 diet cleared fat from a meal more efficiently

Blood pressure was reduced by 9% as compared to 2% for those on a daily diet.

You can find out more information here Fast 800

Food Preferences

Fish

Nuts (not salted or sweetened)

Fruit

Vegetables

Olive Oil or other good oil e.g. avocado

Coconut Oil

Rapeseed Oil

Eggs

Low fat Greek yoghurt

Chicken

Turkey

Pork

Beef

Soya

Edamame Beans

Quorn

Hummus

Legumes

Lentils

Kidney Beans

Quinoa

Bulgar

Whole Rye

Buckwheat

Whole Grain Barley

Oats (not instant)

Processed meats (limited amount)

Occasional Glass of Red Wine and 1 Piece of Good Quality Dark Chocolate

Avoid Sugary Starchy Carbohydrates, Biscuits, cakes, Deserts, Low Fat foods, Breakfast Cereals. High sugar fruits such as Bananas, Mangos, Pineapples and Melon.

Try to avoid snacking.

I will add in some recipes for you to have a look at too.

 

Exercise

As always it is important to keep yourself active and to create a healthy lifestyle.

Important to try to do some form of exercise every day and a minimum of 150 minutes of moderate exercise every week or 75 minutes of vigorous exercise.

2 days per week should incorporate Strength Training that work all major muscles Legs, Hips, Back, Abdomen, Chest, Shoulders and Arms.

Reduce your time spent sitting or lying down on a couch

Moderate Activity includes

Brisk Walking,

Riding A Bike

Dancing

Doubles Tennis

Pushing a lawn mower

Hiking

Roller Blading

Water Aerobics

Vigorous Activity Includes

Jogging

Running

Fast swimming

Cycling (hills, sprints)

Indoor Cycling

Walking up the stairs

Football, Netball, Rugby, Hockey, Netball

Skipping

Aerobics

Gymnastics

Martial Arts

Strengthening Activity To Work Major Muscles Includes

Carrying heavy shopping

Yoga

Pilates

Tai Chi

Lifting Weights

Resistance Training

Body weight Workouts

Heavy Gardening

Lifting & Carrying

Best Exercises and Imelda’s Favourites

High Intensity Interval Training (HiiT)

High Intensity Interval Training is a great way to target visceral fat as it helps to burn away those fatty deposits that lead to insulin resistance and type 2 diabetes.

Other Benefits:

Increase fitness

Burn Calories

Anti-Ageing – Reverse effects of ageing on the mitochondria

Continue to burn calories after the workout

In the 1990’s researchers in Japan made an intriguing discovery in that 4 minutes of high intensity training (4 x cycles of 20 second sessions and 10 second recovery) 5 days per week over a 6-week period could deliver the equivalent fitness to 1 hour or normal intensity training.

Since the development of HiiT the evidence to the benefits have grown.

Conclusion

The aim of this diet is for it to become a lifestyle change because it is something that you can continue and feel the benefits.

As always, this diet will not suit everyone, but it has had incredible results. However, if you are suffering with any underlying health problems please seek advice for your health practitioner.

Remember if like me you have preference to Paleo way of eating or any other choices such as Keto, Vegan, Pescatarian then you can easily adopt that into this lifestyle.

Good luck and if you have any questions or want any further advice then please comment below.