5:2 fasting method can help women in their 50s lose weight faster
As women reach close to the menopausal phase, their oestrogen levels drop, as a result, they tend to gain weight in the later phase of life. Not only this, but with age, the metabolism of an individual also slows down, making it harder for them to burn sufficient calories in a day. Together these factors can make women after 50-60 gain an enormous amount of weight, which is quite challenging to lose. To overcome the issue of perimenopausal weight gain, Dr Michael Mosley the renowned weight-loss guru in an interaction recommends following the 5:2 intermittent fasting method.
What is 5:2 Intermittent fasting?
As the name suggests 5:2 is a type of intermittent fasting in which one needs to consume a normal amount of calories for 5 days and for the remaining two days the calorie count is restricted to 500–600 per day. This diet was popularised by Mosley as 'the Fast Diet'. There are no restrictions in terms of food one should consume, the entire focus is on the number of calories consumed and at what time. 5:2 Intermittent fasting is not dieting, but a lifestyle habit. It is comparatively easier to follow and more effective.
Read more: Intermittent fasting for Weight loss: Should you miss your breakfast or dinner?
How this fasting method helps women
As per the study carried out by Dr Mosley, 5:2 method can help perimenopausal women in a great way. In this women were only allowed to eat 600-800 calories just two days of the week. He said that this fasting approach works well in case of weight gain caused due to hormonal changes. The findings suggest that women lose more weight by following this diet, particularly around the waist. Following this dietary method can also improve their insulin sensitivity and reduce the risk of breast cancer.
How to eat on fasting days
There is no rule for eating when following this fasting method. The main focus is to eat between 600 to 800 calories a day. If you can control the morning hunger you can begin your day with a small breakfast, or else start to eat as late as possible. Here are two popular ways to do it:
Three small meals: Breakfast, lunch and dinner.
Two bigger meals: Only lunch and dinner.
Although, there is no restriction in terms of food you can and cannot consume, try to have more high-fiber, high-protein and nutritious foods in a day. Avoid junk and unhealthy foods completely from your diet to lose weight in a healthy weight. Here are a few things you may add to your diet:
Vegetables
Berries
Boiled or baked eggs.
Grilled fish or lean meat
Cauliflower rice
Black coffee
Tea
Read more: Intermittent fasting: What breaks your fast and what not