If during the five "normal" days, you can live as usual, without refusing a dessert and a glass of wine, the two days of semi-diet are rather monastic. A book for those who are all or nothing (but part-time), do not want to complicate life in the kitchen and do not suffer from food compulsions.
BASIC PRINCIPLE: FAST TWO DAYS A WEEK
The trend, born in England under the term "Fast Diet", was developed by two researchers: Dr. Michelle Harvie, nutritionist, and Dr. Tony Howell, oncologist.
It was developed following a publication in scientific journals, explaining that the alternation of a normal diet and a semi-fasting promotes the maintenance of an ideal weight, or even a weight loss in case of overweight.
And this...
Because it would be more effective to drastically reduce calories for two days rather than decrease them more lightly every day. It is an ultra-easy and non-frustrating diet.
Even the most anti-diets are ready to eat vegetables for 48 hours, if they can, from the third day, find less strict menus. It is also a simple approach to follow when accumulating outings and professional meals.
Just program the semi-young during the weekend (to avoid temptations) or on the contrary, the days of intense occupations (not to think about food). Finally, as the loss can be regular, we are motivated to continue this journey.
IN PRACTICE
We start with two days of semi-fasting at 500 kcal (600 for men) during which we eat only raw and cooked vegetables, semi-skimmed or skimmed dairy products, light protein (poultry, lean meat, fish, eggs ) ...
We keep a minimum of good quality lipids (rapeseed oil, oleaginous). We banish bread, cereals, legumes, bad fats, fast sugars ...
During the next five days, it is free neighborhood: we forget the dietary prohibitions while remaining reasonable. And this, as much to stay healthy as to maintain the weight loss caused by the young.
And after?
In order to keep her new bean line, Michelle Harvie and Tony Howell advocate keeping a semi-fasting day a week or two days of semi-fasting every two weeks.
An example of a day with 500 kcal 2 scrambled eggs served with 50 g of smoked salmon, some vegetables roasted with balsamic vinegar and served with 25 g of parmesan, 1 pear.
DISADVANTAGES OF THE METHOD
Fasting does not have a very good reputation, suspected of causing deficiencies. On the other hand, the five days off are not synonymous with "I stuff myself for fasting" or chocolate-chips-sweets-wine abuse ...
If you tend to be in the "all or nothing" "Clean perpetual regulators (everything = I'm guzzling all day / nothing = I do not swallow a crumb of forbidden food), avoid this diet that will aggravate your food compulsions, without helping you to acquire good dietary habits .
THE OPINION OF A FOLLOWER OF THIS DIET
Dr. Michael Mosley, MD and author of the book (with Mimi Spencer) The Fast Diet , Editions Everyday Malin "Intermittent fasting has every chance to increase your life expectancy, regulate your appetite and help you lose weight. Its effects are quickly felt, often from the first week. Since your fast is neither intense nor prolonged, your body does not go into starvation mode and does not store its fat. And it does not increase the rate of ghrelin, a hormone that stimulates hunger. Hunger is tamed and your appetite will soon be regulated. You will not wake up the next day with the desire to rob the fridge. "
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