How To Lose 10 Pounds Of Fat With A 2 Day Diet

Lose 10 pounds of fat by only dieting 2 out of 7 days of the week. Experience accelerated fat loss with alternate day fasting that’s backed by science.

If you are looking for a dieting approach to lose fat that doesn’t allow for much food or calorie restrictions, you’ll want to read every word on this page.

By:  Tim Ernst – Founder of The 10 Day Fat Exterminator, Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

In fact, when comparing groups that underwent calorie restriction to groups that followed this dieting approach, the participants from this group found it much easier to stick to this eating strategy WITHOUT feeling deprived or feeling like they were even dieting at all.

Diet plans that allow you to burn fat without feeling like a burden are great for people who have trouble sticking to their diet.

The reason for this is that they are easy to incorporate into your busy schedule, easy to stick to and consistently sticking to a plan is one of the most important determining factors for fat loss success.

This plan calls for a form of fasting that you only have to do twice a week.  It isn’t daily like intermittent fasting.

When you apply intermittent fasting, you typically won’t eat for a portion of the day, with the most common approach being the lean gains method where you don’t eat for 16 hours of the day and only eat during an 8 hour feeding window.

On the other hand this 2 day diet is often referred to as the 5:2 diet because you get to eat normally five days of the week and you only have to fast two days per week.

This gives people diet breaks and makes it psychologically easier to stick to.

The plan has also been studied quite a bit showing some really favorable results, especially when compared to caloric restriction diets.

The only way to make the 2 day diet work effectively is you have to make sure that you’re not binging during your other 5 days of the week.

Because the reality is, what your body looks like today is the result of what you’ve done over the course of, weeks, months, and years not days.

If you want to ensure that this 2 day diet works for you, you can’t be completely reckless with what you’re eating during the other 5 days of the week.

Before we get into the details of how to set this up and customize it based on your body let’s take a look at a couple studies that demonstrate the reliability and effectiveness of this plan when done correctly.

Study #1

One study conducted at MIT found that fasting for 24 hours flips a metabolic switch in mice, causing their guts to enhance their intestinal stem cells.

Fasting for just one day caused intestinal cell regeneration to double. Meaning, it undoubtedly increased the resting metabolism in these mice.

Even though this study was not performed on humans, the biology behind stem cells in mice isn’t very different from ours.

But let’s take a look at some human studies.

Study #2

One study published in the British Journal of Nutrition, divided 27 participants between a daily caloric restriction group and a 5:2 diet group.

Those in the 5:2 group ate normally for 5 days and then weren’t allowed any more than 600 calories during their two fasting days.

Now for the calorie restriction group they were required to eat 600 calories less per day every single day.

Over the course of the study it took the 5:2 dieters 59 days to lose five percent of their body weight, while the caloric restriction group took an average of 73 days.

The only thing that I didn’t like about this study was the fact that there were only 27 participants involved however, there was another study with a lot more participants.

This study was conducted at the University Hospital of South Manchester in the UK.

Study#3

The study involved about a hundred overweight women following a 5:2 diet approach and compared them to other women doing daily caloric restriction.

Even though this study was only conducted exclusively on women men typically experience even better results with fasting.

The women in the study ate a low-calorie diet made up mostly of lean protein while cutting out almost all carbohydrates.

By the end of the study the women on the 5:2 diet lost significantly more weight and body fat compared to the women who tried to restrict calories all week long and they also improved their insulin sensitivity.

If you know anything about insulin, it’s a very important factor for burning body fat and keeping it off.

One thing that I want to highlight about this study is that the participants in the five-two group weren’t binging or pigging out on the five normal eating days.

Instead they actually followed a diet similar to the Mediterranean diet.

For those of you that don’t know, when you’re on a Mediterranean diet you’re mostly eating things like:

• Vegetables
• Fruits
• Nuts
• Seeds
• Legumes
• Potatoes
• Whole grains
• Fish
• Seafood
• And extra-virgin olive oil
• On some occasions you’ll also foods such as:
• Chicken
• Turkey
• Eggs
• Yogurt

The point is that on the five days that they weren’t fasting they were still eating healthy wholesome single ingredient foods.

They weren’t eating foods that were processed or with refined sugars

If you’re looking to lose weight and burn fat that’s more tolerable, then you’re going to be eating under 20% of your regular daily maintenance calories on your two diet days sticking mostly to protein sources.

Typically it’ll be under about 400 to 500 calories on those two days.

If you’re accustomed to fasting, you could also just completely fast for 24 hours on those two days.

It’s also important to note that the two diet days don’t have to be consecutive during the other five days.

You can eat until you’re fully satisfied but we’re going to be following the wholesome single ingredient food only approach.

This involves allowing yourself to eat real food that you can only find in the outside perimeter of your grocery store.

The outside perimeter of your local grocery store will usually just be made up of one ingredient foods with the exception of the bakery department.

You’re going to be eating things like:

• Vegetables
• Fruits (only berries)
• Nuts
• Seeds
• Fish
• Seafood
• Poultry
• Eggs
• And healthy cooking oils.

I don’t recommend grains because a lot of grains are GMO or processed which will raise blood sugar levels.

Make sure you fill up on vegetables on these five days of the week because it’ll help fill your stomach up without overeating. Try to go for at least two cups of mostly green veggies per day.

After the first two weeks your body will deplete excess glycogen stores and you can increase your caloric range to 35% of your daily maintenance calories too continue losing weight.

Once you hit your goal weight and you want to enter maintenance you can bump up your calories on your two diet days to 60% of your normal caloric requirements.

If you’re confused about how to find your normal caloric intake simply multiply your body weight (in pounds) by 14.

Before you go and get started with this plan I do have to mention some potential drawbacks so this way you can see if it’s right for you.

Potential Drawbacks

Some studies on a separate but similar dieting approach known as alternative day fasting have shown that it’s tough to stick to over the long haul.

One study in particular divided a hundred obese Chicago residents into three groups:

1. Alternate day fasts
2. Daily caloric restriction
3. No diet at all.

By the end of the year-long study those in the alternate day fasting group lost about 6% of their original body weight whereas those in the caloric restriction group lost 5.3 percent. Not much of a difference.

However, the one big problem with this study is that participants in the fasting group were encouraged to eat 125% of their normal daily calories on the alternating days on which they weren’t fasting.

Plus the type of food they ate wasn’t really tracked.

I think if they stuck to the Mediterranean , Keto or single ingredient food eating approach on their off days without trying to eat extra calories, they would have lost much more.

Another thing that they found by the end of the study was that the drop-off rate for the caloric restriction group was 29% while the alternate day fasting group experienced a 38% drop-off rate.

The good news is that the alternate day fasting is tougher to stick to than the 5:2 diet because rather than just two very low-calorie days you would have low calorie days every other day of the week.

Some studies have shown that alternate day fasting is better than caloric restriction at reducing specifically fat mass rather than just weight loss.

At the end of the day, people are very different.

Some people do remarkably well with a 5-2 dieting approach while others find alternate day fasting is very easy to stick to over the long run.

I think most people can be very successful over the long run with a 5:2 diet and intermittent fasting in general while eating foods such as keto as long as they don’t quit early on.

When you first switch over, it may be tough in the beginning but if you’re patient, I think most people will adapt very well.

What’s Next?

While the 5:2 diet showed good results for losing fat, what if I told you that there was an eating strategy that promised permanent weight loss WITHOUT feeling hungry while maintaining lean and tight muscle, improve cardiovascular health, reverse diabetes, decrease the risk of cancer and reverse aging?

Would you be skeptical?

What if I told you that in just 10 days you could reverse the damage you’ve done to your body by using a simple eating trick that your doctor NEVER tells you or his patients.

Would you believe me?

On the next page you’ll discover an effective eating strategy that the “gurus”, the big food companies, anti aging clinics and the diet industry don’t want you to know.

In fact they’ve done their best to attack it with false labels like “controversial” or “dangerous.”