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  • icon01March 25, 2014
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The Fast Diet (5:2) (1), a UK best-selling book that has just been published in the U.S., promises that you can eat whatever you want, but still lose weight, and even live longer as long as you employ “intermittent fasting.”

How can you take advantage of the benefits of intermittent fasting without the drawbacks of the 5:2 diet approach that include eating too much, losing muscle, and not getting enough vitamins and minerals? Natural Body Cleanse Diet takes the guesswork out of intermittent fasting and how to do it right.

What you get with a Natural Body Cleanse Diet is intermittent fasting fully prepped for as Cleanse Days, which are part of a fully guided system that won’t leave you eating everything in sight one day followed by wanting to eat your own arm off the next. It means moderate calorie control and appropriate fasting with nutritional support on Cleanse Days,

The Fast Diet book outlines a 5:2 approach—unrestricted eating for five days of the week and two non-consecutive days spent fasting, which counts as 500 calories a day for women and 600 calories a day for men. That’s somewhat similar to the Natural Body Cleanse Diet plan, which encourages adoption of High-Quality Protein for five to six days and one or two Cleanse Days per week.

In their book, Dr. Michael Mosley and Mimi Spencer do a fine job building a case for intermittent fasting as a method for better weight-control, improved health, and even longer life. They also discuss the findings of Dr. Valter Longo and Mark Mattson in rodents that show that calorie restriction and intermittent fasting can potentially protect the brain and increase lifespan.

 

However, the weight-loss plan has had critics putting up their warning signals and for good reason:

  • Eating whatever you want (and as much as you want) has its consequences. One of the biggest negatives is the endorsement to eat without restraint for five days. Eat anything you want! It may be harmful as people are given license to overeat and to eat the wrong types of foods as often as possible—think greasy hamburgers, French fries, and soft drinks as much as possible! Even two days of intermittent fasting can’t undo a lifetime of making unhealthy choices like these.

 

  • Potential muscle loss. When the body is taking in fewer calories, it goes into what’s called a catabolic state (meaning “breakdown”; the opposite is anabolic, which means “build-up”). Catabolism is fine for the breakdown of fat, but if calorie-deficient days are not followed up with the right type of muscle-building protein in the right amount, the result can be breakdown of muscle. Studies have found that during weight loss, a diet higher in quality protein preserves muscle mass more than a diet higher in carbohydrate (2). Research has also found that protein from dairy, such as whey, may be the superior protein for increased fat loss and muscle retention during weight loss (3).

 

  • Lack of complete nutrition. Adequate amounts of micronutrients (vitamins and minerals) from our foods for optimal health is a challenge. Mainly because our fresh food sources take time to get to us and therefore lack adequate amounts of micronutrients. One study compared weight loss groups consuming either fresh, healthy foods for the majority of their diet or nutrient-rich meal replacement shakes and found that meal replacement shakes resulted in more weight loss, better improvement to health biomarkers, and better adherence based on the convenience of the shakes (4).

 

The Natural Body Cleanse Diet, unlike The Fast Diet (5:2), is also backed by clinical data showing that it leads to healthy weight loss, fat loss (without the muscle loss, especially if exercise is included), and better cardiovascular health. The end result is curbed food cravings, successful weight loss and maintenance, preservation of muscle mass, and finally, a long-term lifestyle that will get you healthier than ever before.

And remember, if you have any questions at all, I am always here to talk or simply Click here to email with your questions and I will reply to you.

Regards,

Margaret McNamara

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References

  1. Mosely M, Spencer M. The Fast Diet: The Secret of Intermittent Fasting – Lose Weight, Stay Healthy, Live Longer. Short Books, 2013.
  2. Wycherley TP, Brinkworth GD, Clifton PM, Noakes M. Comparison of the effects of 52 weeks weight loss with either a high-protein or high-carbohydrate diet on body composition and cardiometabolic risk factors in overweight and obese males. Nutr Diabetes 2012;2:e40.
  3. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women. J Nutr 2011;141:1626-34.
  4. Klempel MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutr J 2012;11:98.

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