Struggling to lose weight and worried about sticking to a restrictive diet every day? Well, there’s good news for you. Dieting for just two days a week while maintaining your regular eating habits for the remaining five days may help you lose more weight than everyday dieting and lower your risk of cancer as well. This new approach to weight management is called intermittent dieting, and it has shown promising results for those trying to incorporate weight loss into their busy lifestyles.
Intermittent Dieting and Its Steady Benefits
A growing body of research supports the benefits of intermittent dieting, showing that you don’t have to diet every day to lose inches around your middle and maintain your weight. Monitoring your food intake for just two days a week can lead to significant weight loss and lower insulin levels, a hormone known to promote cancer.
In a recent study conducted at the Genesis Prevention Center at University Hospital in South Manchester, England, it was found that women who followed a restricted, low-carb diet for two days a week experienced more weight loss over four months than those who adhered to a calorie-restricted diet seven days a week. The study involved 115 women divided into three groups:
- For two days a week, they restricted their calorie intake and followed a low-carb diet. The rest of the week, they ate what they wanted.
- For two days a week, they consumed a low-carb diet without restricting calories. The rest of the week, they ate what they wanted.
- All week long, they restricted their calorie intake and followed a Mediterranean-style diet.
Notably, the women who dieted two days a week experienced higher weight loss and less insulin resistance, indicating improved blood sugar management. Increased insulin resistance has been associated with breast cancer and diabetes.
A Healthier Two-Day Diet Plan
While this may seem like an interesting approach for those worried about their weight or insulin management, it’s essential to focus on a healthier diet during the two days of calorie restriction. Instead of opting for the Atkins diet, known for high saturated fat consumption, it’s best to choose healthy proteins and fats like fish, lean meats, olive oil, nuts, and seeds.
A typical two-day diet plan used in the study included:
- Breakfast: A banana with fruit tea or coffee with milk
- Mid-morning: A plum with a cup of tea
- Lunch: Carrot and coriander soup and half-pint of milk, or salad, glass of diluted fruit juice, and half-pint of milk
- Mid-afternoon: Glass of diluted fruit juice, or glass of sparkling water and satsuma or tangerine
- Dinner: Soy sauce and ginger stir-fry with two vegetables and a glass of water, or vegetable curry with two vegetables, half-pint of milk, and cup of tea
- Supper: Pint of milk, or hot milk with cinnamon and sweeteners
Gaining Health through Weight Loss
The women who consumed this 650 calorie/day diet for two days a week lost an average of 13 pounds in six months. Their insulin levels reduced by 25%, and blood levels of protein signaling inflammation dropped by around 15%.
Gillian Haddock, Ph.D., a research professor who participated in the study, found the 650-calorie diet to be surprisingly manageable. By focusing on her most hectic workdays, she found it easy to adhere to her diet, mainly relying on milky drinks while at work to avoid the extra hassle of shopping or preparing a special lunch.
For those searching for a diet plan that is more sustainable in the long run, the two-day approach to weight loss could be the answer. Not only does it provide a less intimidating commitment, but it may also gradually guide you toward healthier eating habits every day of the week.
