Delicious ’fast day’ meal plans… that are just 800 calories: How to lose fat fast with our su…
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Delicious ’fast day’ meal plans… that are just 800 calories: How to lose fat fast with our supercharged 5:2 party dress diet.
We have given you the science
behind the Clever Guts diet and
why it works so well to
improve your gut health and help
flatten your stomach.
Today, we’ll show you how combining
Clever Guts with the now famous
5:2 regime will get you into
that Christmas party dress by giving
even better results than just following
one or the other.
In 2012 Michael found, through a
random blood test, that he was
a type 2 diabetic. Rather than
start medication, he decided to see
if there was a more natural
way to reverse it. He spoke
to scientists and learned about intermittent
fasting.
Intermittent fasting doesn’t mean cutting out
food altogether. It means reducing calories,
fairly dramatically, for a couple of
days a week. Intrigued, he made
a documentary called Eat, Fast And
Live Longer, with himself as a
guinea pig.
It included seeing what would happen
if he cut his calorie intake
to around 600-800 calories a day
for two days a week, and
did this for eight weeks. He
found it surprisingly easy, and on
what he was now calling a
5:2 diet lost 20lb, took 4in
off his waist and, most impressive
of all, reversed his diabetes. That
was how the internationally best-selling The
Fast Diet book was born.
There are various reasons why this
works so well. It’s partly because
you aren’t constantly on a diet,
which makes a big psychological difference.
If you can’t eat your favourite
meal today, perhaps you can have
it tomorrow.
But there’s a more fundamental reason.
Because the calorie restriction forces you
to cut out rubbish on fasting
days and eat vegetables and good
quality fats and proteins, you start
to change the bacteria in your
gut. And with more of the
healthy bacteria in your gut, you’re
more likely to crave healthy food
when hungry than sweet-tasting junk, even
on non-fasting days.
There is one particularly important type
of bacteria called Akkermansia that flourishes
when we fast or cut down
on our calories.
Akkermansia thrives on fast days because,
unlike most other microbes in your
gut, they don’t live on the
remains of the food that makes
its way down into their home,
the large intestine. Instead, they feast
on the mucus that your gut
wall secretes to protect itself against
attack by the trillions of microbes
that live in the gut.
Oddly enough, the presence of Akkermansia
actually strengthens and thickens this protective
mucus layer, reducing the risk of
inflammation in the gut.
A recent study found people with
higher levels of Akkermansia in their
gut, who went on a diet,
lost more belly fat and had
better blood-sugar control than those with
lower levels. The good news is
short-term fasting has been shown to
boost levels of Akkermansia.
People often misinterpret the 5:2 approach,
claiming it lets you eat ‘whatever
you like’ on days you don’t
fast. This is not true. Especially
if you hope to lose weight.
The best way to do 5:2
is to ensure that on days
when you’re not fasting, you eat
a healthy, diverse diet. That’s why,
when it comes to weight loss,
it works so well with the
Clever Guts diet, which not only
encourages you to eat a varied
spread of foods, but also puts
fermented foods, such as live yoghurt,
kimchi, sauerkraut and kefir, front and
centre.
It prioritises foods that either feed
the friendly microbes that live in
your gut or are packed full
of these friendly bacteria. People with
a mixed bag of a microbiome
tend to be thinner than those
with a more depleted population, so
a diet that encourages a d
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