This article has been written with the intention of helping you learn some of the fundamental principles surrounding the 5:2 Fasting diet, including some of the benefits and possible side effects.
We will also be looking at some low-cost natural supplements that you can use in addition to the 5:2 Fasting diet to expedite your results, improve your health and wellbeing, and generally make the experience more enjoyable.
What is the 5:2 Fasting Diet?
The 5:2 Fasting diet, also known more commonly as a form of IF or Intermittent Fasting, has seen a rapid rise in popularity over the last few years due in part to its simplicity and also because of the rapid weight loss many individuals are achieving with it.
Simply put, 5:2 fasting involves eating a relatively normal diet for five days of the week while fasting on the remaining two days
The mechanisms behind metabolism, energy expenditure, and the effects of dieting are more complicated than many would like to believe, and it is important to understand that eating a calorie-controlled diet is not just effective over a 12- or 24-hour period.
Timeframe is the main factor when talking about caloric intake.
If the average person burns 2,000 calories per day then fasting for 24 hours and then eating 3,000 calories the following day will still result in a 1,000-calorie deficit for that 48-hour period.
By creating sharp dips, if you will, in our caloric intake by fasting for a day or two, we can create an overall weekly deficit in our caloric surplus. This may remain true even if we eat in a caloric ‘surplus’ the following day.
Benefits of the 5:2 Fasting Diet
Advocates of various forms of Intermittent Fasting make many bold statements regarding its benefits, with claims of cancer prevention, increased lifespan, and enhanced cognitive function not uncommon.
It is important to point out, however, that few, if any of these claims have been substantiated by scientific research, and the data pointing to the overall efficacy of Intermittent Fasting for weight loss is somewhat lacking at this moment in time.
Speaking in more practical terms, we can see that only having to remain strict on a diet for two days of the week is far easier and less daunting for most people than having to count calories every single day.
Some advocates of Intermittent Fasting also recommend not fasting for two consecutive days, so being able to separate your fasting days by a period of three or four days will help to lighten the mental burden even more so.
Issues and Side Effects of the 5:2 Fasting Diet
This form of dieting can certainly take some getting used to, and it is not uncommon for first-time practitioners to report side effects such as lethargy, dizziness, headaches, and difficulty concentrating on tasks throughout the day.
Dehydration is also another fairly common symptom associated with the 5:2 Fasting diet because the it can be hard to keep your body adequately hydrated when mineral and carbohydrate intake are essentially non-existent.
Drinking large quantities of water and caffeinated beverages such as coffee can only serve to worsen dehydration by causing your body to continue flushing water without electrolytes like sodium, potassium, and magnesium being replenished from external sources.
Women who are pregnant or breastfeeding should definitely speak to their doctor or physician before beginning the 5:2 Fasting diet, and this form of dieting is not recommended for people under the age of 18 years.
What’s more, if you experience any adverse side effects side as hair loss[2] or rapid loss of muscle mass then please ensure you speak to your doctor immediately and consider discontinuing the 5:2 Fasting diet until the cause has been determined.
There is a possibility that you may begin to develop certain nutritional deficiencies, so next we are going to look at supplements you can incorporate into your Intermittent Fasting plan to ensure this does not happen.
Recommended Supplements for the 5:2 Fasting Diet
Vitamins, Antioxidants, and Essential Fatty Acids
The easiest and most sensible way to avoid nutritional deficiencies is to ensure that on the days you are eating your normal diet you consume a variety of healthy foods.
If you feel especially hungry then you may be tempted to indulge in treats like pizza and ice cream (your present author’s personal weaknesses!) and this is fine in moderation, but the foundation of your diet should consist of fibrous vegetables, lean proteins, and a variety of healthy fats.
Of particular importance is the consumption of monounsaturated fats from sources such as nuts and seeds, extra virgin olive oil, and oily fish. Here Krill oil supplementation can help you boost your Omega 3 to Omega 6 fatty acid ratio.
Providing you have these bases covered, the addition of a multivitamin supplement will certainly not go amiss to further shore up any gaps in your nutrition.
It is also important to include an antioxidant supplement such as our Acai Berry product.
A veritable powerhouse of vitamins and antioxidant protection from free radical damage[3], our Acai Berry supplement is made with only the purest ingredients, free from unnecessary artificial fillers, binders, and genetically modified ingredients.
Appetite Suppression
If you are fasting for two days of the week then increased hunger is almost certainly inevitable, as is to be expected with any diet plan.
For this purpose it is highly recommended that you consider an appetite suppressant such as our incredible Saffron Extract supplement.
Touted by Dr. Oz as “The New Miracle Appetite Suppressant to Kill Your Hunger[4],” saffron extract is a rare extract that has been clinically proven to significantly reduce snacking, cravings, and general hunger pangs throughout the day.
Consider adding this natural appetite suppressant to your 5:2 Fasting diet and your two fasting days will fly by with you enjoying far less distraction caused by hunger.
You may also want to consider your daily levels of copper, iron, and B vitamins to ensure your body can more effectively metabolize fat.
Sleep Quality
Reports of sleeplessness and insomnia are not uncommon amongst people using the 5:2 Fasting diet, so one supplement that you might like to consider if you are afflicted by this side effect is 5-HTP.
5-HTP or 5-hydroxytryptophan is a naturally occurring amino acid that is found in foods such as bananas, turkey, and pumpkin seeds, and is directly linked to the regulation of the “feel good” chemical in the brain known as serotonin.
By safely and naturally boosting your body’s serotonin levels with 5-HTP you will notice reduced appetite and sugar cravings, but more importantly your quality of sleep and ability to wind down at the end of the day will improve considerably[5].
To reap the greatest benefits, take a dosage of our high-purity 5-HTP supplement approximately one hour before you go to bed and notice how relaxed and ready for sleep you feel by the time you hit the sack!
Digestive Health and Fatty Acid Oxidation
Restrictive diets such as the 5:2 Fasting diet can often result in less than idea gastrointestinal health due to a lack of fiber.
One fiber supplement that has been gaining a great deal of attention from the media and scientific community due to its efficacy is glucomannan fiber.
Glucomannan fiber is a soluble fiber which can absorb and carry with it up to 200 times its own weight in water, helping your body to effectively shuttle waste products from your intestines into your bowels where they can be safely removed.
To further enhance the benefits of this natural fiber we have formulated our own Glucomannan Fiber Complex which comes complete with additional ingredients such as green tea extract and N-Acetyl L-Carnitine, both of which are proven natural thermogenic and fat burning agents[6][7].
By increasing your body’s ability to oxidize or “burn” its stored fatty acids you will be able to reap even greater benefits from the 5:2 Fasting diet, while also enjoying the peace of mind that you are supplying your digestive system with the fiber it needs to remove excess waste and toxic material.
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