The Plenish 5:2 programme is a juice-fuelled version of the intermittent fasting method for people who want to stay healthy and manage weight efficiently – not to mention benefit from some of the great side effects of intermittent fasting such as decreasing inflammation in the body, regulating appetite and burning fat.
BURN FAT + CRUSH YOUR CRAVINGS
This is probably one of the best benefits – fat burning efficiency! This is because intermittent fasting increases the production of the gene SIRT1 which helps decrease fat storage and increases utilisation of lipids in the body which is also great for heart health. It even helps regulate blood sugar levels, due to improved insulin response, which is turn reduces cravings.
DIGEST + REST
Intermittent fasting also gives your digestion a chance for a ‘mini-break’. We tend to over-eat as we’re surrounded by food all day every day, and even when we’re not surrounded by it we’re being hit with advertising. Having a day that’s light on calories means the digestive system is not over-loaded on fast days, especially with juices!
With intermittent fasting, you learn to listen to your body without giving in to the automatic response to eat. This helps you to tune-in to what your body really needs and when it needs it. It also means you are more likely to be satisfied with smaller portions to prevent over eating when you are full.
This comes down to the calorie deficit on your 2 days per week – time for the science-y bit! On those 2 days, the number of calories consumed is 500kcal for women or 600kcal for men which is a significant decrease verses the recommended daily intake of 2000kcal women or 2500kcal men. This amounts to a calorie reduction per week of about 3000kcal for women and 3800kcal for men. Based on the fact that 1kg of fat equates to 7000 kcals, a weekly calorie reduction of 3000 – 3800 kcals can lead to a steady weight loss of approximately half a kilo per week, as long as you’re not going crazy on the other 5 days of the week and maintain a healthy lifestyle.
DECREASE INFLAMMATION + BOOST YOUR SKIN
Fasting switches on DNA-repair genes that support the reduction of inflammation in the body. On an external level skin also improves as the cells renew themselves more quickly, plus intermittent fasting increases the production of the somatropin hormone which helps decrease wrinkles and fine lines – bonus!