What's your vision of summer? Leisurely strolls on the
beach? Heading to the pool? If the wonders of warm weather are getting a dose
of cold water because last year's bikini doesn't fit, there's a new version of
the intermittent fasting plan that can help. It promises to give you the
results you desire in just six weeks: "The Fast Beach Diet: The Super-Fast
Plan to Lose Weight and Get In Shape in Just Six Weeks."
Author Mimi Spencer co-authored the famous "The
FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of
Intermittent Fasting," which teaches you how to feast five days a week and
go on a restricted-calories plan two days to lose weight. In an exclusive
interview, she explained how the Fast Beach Diet differs.
1. How does this plan
differ from the original Fast Diet?
'The Fast Beach Diet was written in response to people who
asked for a souped-up version of the original 5:2 plan. It’s designed as a
kick-start program, which is tougher, wider-ranging and lasts for just six
weeks. It includes the introduction of exercise, together with lots of fresh
ways to change our habits around food, so that the choices we make on a daily
basis can be as healthy and sustainable as possible. Basically, it is an
extension of the original plan – but the key factor is that it is only intended
to last for six weeks. It’s like a boot camp for fasters!"
2. What tips can you
offer for restricted calorie days?
"Five-hundred calories (or six-hundred for a man) is,
admittedly, not a great deal, so it matters that you choose your food wisely on
a Fast Day. The 5:2 rule is ‘Mostly Plants and Protein’. Fill your plate with
vegetables and salad, and cut back hard on fast-release carbs (these are the
white ones – white bread, potatoes, white rice etc). Eat some protein, but make
it lean (shellfish, skinless chicken, vegetable protein in the form of beans or
tofu…) You need to opt for things that are satiating, so look for bulk and
fiber from veggies – and dishes that are full of flavor (lemon, chili, herbs,
spices – these all become paramount on a Fast Day)."
It’s important to understand that, while you may experience
hunger pangs on a Fast Day, they are nothing to fear; they tend to be transient
and increasingly manageable. The trick is to keep busy, distract yourself, and
stay hydrated. Fasting gets easier in time – and remember, you do have some
calories going in. This is not a total fast, just a brief break from food.
3. How much weight
can someone lose in four weeks on the FastBeach Diet?
"The program is for six weeks, and a 2lb a week loss
would be feasible. Some weeks you may lose more (particularly at the start);
others may be slower going. Look at the trajectory not the daily number."
4. What are the
benefits in addition to weight loss?
"The benefits of intermittent fasting go beyond any
expected weight or fat loss. It can help cut the risk of a number of
age-related diseases, and encourage the body’s repair mechanisms. There can be
improvements in cardiovascular health, blood pressure and cholesterol levels,
and fasting also gives your pancreas a rest, boosting the effectiveness of the
insulin it produces in response to elevated blood glucose.
Check this Article:
Penile Implant Surgery in India Cost
"As my co-author Dr Michael Mosley points out in the
original book, fasting will tweak your body into fat burning and increase its
insulin sensitivity; this is turn will reduce your risk of obesity, diabetes,
heart disease and cognitive decline. There’s even evidence that it increases
levels of neurotrophic factor in the brain, which should make you more
cheerful.
"Beyond these anticipated benefits, there is a more
subtle, psychological edge: The Fast Diet helps modify our behavior around
food, making us more mindful and aware; it offers a practical way to understand
our appetite, and give a bit more attention to what’s on the fork. For anyone
who tends to eat on autopilot (hey, who doesn’t?), that new awareness can be
hugely beneficial.
5. What's a sample day like on a restricted calorie day?
(There's also a cookbook: "The FastDiet Cookbook: 150 Delicious,
Calorie-Controlled Meals to Make Your Fasting Days Easy.")
"Most fasters opt for a 5:2 protocol, fasting perhaps
on a Monday and a Thursday each week. Some will have breakfast (protein is
important here, so an egg would be great) at, say, 7am – then a ‘Fasting
Window’ of around 12 hours until supper at 7pm. They divide their calories
between those two meals, looking for bulk and satiety from plants, plus some
protein. Other 5:2 followers choose to save all their calories for an evening
meal, which effectively means they are fasting for a longer period of time.
Both approaches can be successful – it’s up to the individual to experiment and
discover what works for them."
No comments:
Post a Comment