The 5/2 Protein Diet
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The 5/2 Protein Diet
Introduction
Are you tired of carrying around an extra 15 pounds of fat? You’re not alone. Many people struggle with stabilized fat storage, where they maintain a certain level of body fat without gaining or losing weight. The 5/2 Protein Diet is a simple and effective way to de-stabilize and get lean.
Why Are You Stabilized?
You already know the generic answer: in the past, you consumed calories you didn’t need and/or couldn’t spend, so that extra "energy" was stored as body fat. These days, you maintain a balance of eating and moving that stabilizes that amount of stored fat. You don’t gain more, but you don’t lose it either.
The 5/2 Protein Diet: De-Stabilize and Get Lean
This is a variation of 5/2 dieting. In a nutshell, these plans involve eating normally for five days of the week (maintenance calories) and then dieting hard for only two days per week. What is "dieting hard?" In studies, participants consumed only 800 calories on the two dieting days of the week. The result? Fat loss, as expected, but with a bonus effect of improved insulin sensitivity, which, among other things, helps a person keep the excess weight off.
Here’s What To Do
- Eat normally for five days a week.
- On the other two days, consume 880 calories by drinking only four specialized protein shakes each day.
The Right Protein Shake
Do not attempt with a whey-only or vegan protein powder. You’ll feel starved and could lose muscle. Only use a protein powder containing micellar casein, which is filling, has thermogenic effects, and is the only protein shown to be anti-catabolic. Metabolic Drive Protein (Buy at Amazon) fits the bill. With MD Protein, you’ll use two scoops per shake (44 grams of protein).
What to Expect
Expect about one pound of fat loss per week and no loss of lean muscle tissue. If you dislike that tricky bathroom scale, use waist measurements and expect a weekly decrease. Weigh or measure the morning after your second diet day of the week.
Why It Works
The Math
Let’s say that a moderately active man’s maintenance intake is roughly 2900 calories a day, but he’s maintaining a level of body fat he’s not happy with. He’s eating 20,300 calories per week and not gaining or losing body fat. With the 5/2 Protein Diet, he’ll spend two days each week consuming 880 calories. On each of those days, he’ll be in a whopping 2020 calorie deficit. At the end of the week, eating how he always does on the other five days, he’ll have dropped 4040 calories. All factors being equal, he can expect to start losing one pound per week safely and healthily.
The "Easy-ish" Diet Days
Consuming only 880 calories in a day isn’t exactly easy, but this strategy is pretty painless. You’re "eating" four times a day in nicely spaced intervals. The micellar casein in Metabolic Drive Protein keeps you satiated longer than other proteins. You eat when you wake up, twice during the day, and at night: no fasting or long hours without nutrition.
The Protein Leverage Effect
This goes along with number two. We now know that if you don’t give your body adequate protein, various bodily mechanisms drive you to keep eating. Your body has a protein threshold you need to meet. If you don’t meet it, you stay hungry and have cravings. Studies show this threshold is between 85 and 138 grams per day. The 5/2 Protein Diet provides you with 176 grams on the two diet days, more than enough to keep your body satisfied and reduce or prevent cravings.
No Counting
There’s no need to weigh food, track macros, or count calories. The "price" you pay? Two hard diet days per week, but even those days don’t require any tedious counting.
It’s Economical
Each meal on the diet days is about three bucks, less than the average drink at Starbucks.
A Second Option: The One-Day Plan
Do only one diet day per week. Using our example above, this results in a 2020 calorie deficit for the week, assuming you eat like you always do on the other days. You could settle for a slower, but still steady rate of fat loss, or you could increase energy expenditure:
- Go for a long daily walk.
- Add 10 minutes of heart-pumping metcon to the end of a few workouts.
- Add a dedicated cardio day or two per week.
"Spending" more calories works at the other end of the calorie equation: you’re not eating less, just burning more. This combo approach should still lead to a satisfying drop in body fat each week.
Conclusion
The 5/2 Protein Diet is a simple and effective way to de-stabilize and get lean. By following this plan, you can expect to lose one pound of fat per week and no loss of lean muscle tissue. With no counting, no fasting, and no tedious tracking, this diet is easy to follow and maintain.
FAQs
Q: Can I still lift weights on the diet days?
A: No, you should not lift weights on the diet days. This diet is designed to be a calorie-restricted day, and lifting weights will only increase your calorie needs.
Q: Can I substitute the protein shakes with other protein sources?
A: No, you should only use the specialized protein powder containing micellar casein. This is the only protein shown to be anti-catabolic and will keep you satiated longer.
Q: Can I eat other foods on the diet days besides the protein shakes?
A: No, you should only consume the four protein shakes per day on the diet days. This will ensure you are in a calorie deficit and losing fat.
Q: How long do I need to follow this diet to see results?
A: You can expect to see results in as little as two weeks, but it’s recommended to follow this diet for at least 6-8 weeks to see optimal results.
Q: Can I do this diet forever?
A: No, this diet is designed to be a temporary solution to help you lose fat and get lean. Once you’ve reached your desired body composition, you should return to a balanced diet and exercise routine.
