The 5/2 Diet

01/11/2021

From Monday to Friday, you can take, for example, Resveratrol Plus.

https://www.iherb.com/pr/country-life-resveratrol-plus-120-vegan-capsules/11924

It has been thought that caloric restriction favors longevity and healthy aging where autophagy plays a vital role. However, autophagy decreases during aging and that can lead to the development of aging-associated diseases such as cancer, diabetes, neurodegeneration, ...

29/10/2021

Caffeine – especially when consumed early in the morning – resets the body's internal clocks and provides a mental boost that helps us start the day. But how...

27/10/2021

During the non-meal period, I allow coffee with a small amount of coconut sugar. A small amount of sugar will not interfere with the autophagy process, but will provide energy and allow you to extend the eating pause. The number of hours without food is more important than 2-3 teaspoons of sugar.

Roman Malkov, M.D.

25/10/2021

Сoffee and green tea (japanese Sencha) can help reduce hunger when you are not eating.

25/10/2021

How to eat right on weekdays? Use cyclical fasting protocols or TRF (Time-restricted feeding).

You can skip breakfast or late dinner by shifting your meal times. The most popular mode is 16/8, when you fast for 16 hours and eat during 8 hours.
The healthiest option is when the 8 hour meal period occurs in the first half of the day.
Important for 8 hours meal period: try to eat food without snacks. Optimal: 2-3 meals.
It can be difficult to get full at first, but over time you will notice that your body needs less food and will be full without snacking.

Periods without food will bring you health and, as a result, longevity.



https://www.facebook.com/cyclicalfasting

Healthy fasting for antiaging and weight loss with doctor Roman Malkov

25/10/2021

How does the 5/2 diet work? Very simple!

During work days, you limit your food (calorie) intake by using intermittent fasting (time-restricted feeding protocols). You can walk, run or use any other type of aerobic exercise during these days. You can also rest and do nothing.

On weekends, you have full meals. On these days, you need to go to the gym and do strength exercises.

That's it. Simple, but very powerfull!

25/10/2021

The main principle of the 5/2 diet is to alternate calorie intake.

Dr. Malkov has developed numerous alternation regimes. The 5/2 diet uses a 5-2 regime when you consume less food (calories) on weekdays than on weekends.
Dr. Malkov is the author of the Carb Cycling Diet. He has been practicing this diet for over 22 years. Experience with its use led to the creation of the 5/2 diet.

👉‼ Experience with the diet has shown: It is easier to restrict food intake at work than at home. The 5/2 Diet allows you not to restrict meals on weekends and to share it with your family. Sharing meals unites families. Why avoid it when everyone is at home on weekends.

The 5/2 diet demonstrates good long-term adherence and therefore gives excellent results for both health and body shape.

This diet has great anti-aging properties. It activates the AMPK gene very effectively. This gene is associated with longevity. The diet also activates the mTOR gene, which helps to better maintain muscle and bone mass.

25/10/2021

The 5/2 diet is based on the Carb Cycling Diet regimen.

https://www.facebook.com/carbcyclingdiet

The diet plan that is basis for any alternating tactic.