5:2-kuren er navnet på en af de mest udbredte metoder inden for slankekure. Den er god, hvis man er træt af at tælle kalorier og styre uden om kaloriebomberne. Men hvordan klarer man lettest at faste to af ugens dage, sådan som kuren foreskriver?
Af Kristine Bindslev
Artiklen blev bragt i magasinet sund-forskning og //mig// – vinter 2015
Hvis du ikke er stødt på 5:2-kuren, bor du sandsynligvis på en anden planet. Den 11. august 2014 blev den danske oversættelse af Michael Mosleys bog 5:2 Kuren revet væk og udsolgt i løbet af kort tid. Ikke så overraskende endda, for et par studier af kuren viser, at folk rent faktisk taber sig, ligesom de oplever et fald i deres LDL-kolesterol, triglycerider og taljemål.
5 af ugens dage er en leg
”Spis som du plejer i fem dage”, siger kuren. Men så kommer de to fastedage. ”Spis kun 500 kcal. om dagen” (600 kcal, hvis du er en mand). Hvis faste lyder skræmmende, så bare rolig. Det svarer til fx en halv skive rugbrød med mager ost, en portion salat med tun i vand og en lille portion kyllingebryst med kogte grønsager. Det bliver man nok ikke voldsom mæt af, men hvis sulten bliver for stor kan du på fastedagene tage 2 tabletter Konjak ca. 30 minutter før maden for at få en bedre mæthedsfornemmelse.
Konjakroden er et vægtværktøj, som tager sulten
Konjakroden er en hjælp og en støtte til den rygrad og vedholdenhed, der kræves for at gennemføre de to fastedage i 5:2 kuren Der er ikke tale om højere ”atomfysik” , men en simpel konstatering af, at hvis maven er fyldt af noget i forvejen, så er det lettere at spise mindre. Samtidig er der undersøgelser, som har vist, at kroppen bedre regulerer blodsukkeret, så man ikke bliver sliksyg som ellers, når man indtager fibrene glucomannan, som er i konjakroden. Konjak-fiber eller glucomannan kan opsuge vand svarende til flere hundrede gange sin egen vægt, så det giver mæthedsfølelse, når det indtages før et måltid.
Hvad er fordele ved 5:2
For eksempel opnår du de sundhedsfordele, der er ved at begrænse kroppens adgang til kalorier, og samtidig undgår du, at kroppen går i sultestrejke – hvis du henover en uge godt ved, at du får for mange kalorier. Man kan jo også tage på af at spise for lidt, men det er en helt anden historie.
Faste er jo er en naturlig tilstand for mennesket, idet der altid har været perioder, hvor adgangen til mad var knap. Hvorimod det at hælde benzin på hver 3. time egentlig er en unaturlig tilstand. Kroppen har godt af et par dage med et mindre madindtag end normalt, for det hjælper den til at restituere, det øger insulinfølsomheden og der med fedtfor-brændingen, og undersøgelser viser også, at et mindre madindtag kan øge vores levetid.
En anden fordel ved kuren er, den ikke er restriktiv eller kompliceret, og derfor er den til at overskue for langt de fleste. Spis som du plejer 5 dage om ugen, og spring (næsten) alle dagens måltider over de to andre dage. Det kan næsten ikke være mere simpelt.
Den største fordel ved 5:2 er måske, at man på fastedagene får øjnene op for sine spisemønstre. Det bliver pludselig tydeligt, hvad det egentlig er, man tager på af, når man får sat fokus på de dårlige undskyldninger – hvornår er det, jeg får lyst til en snack, noget slik eller chokolade?
Hvordan virker 5:2 kuren
Fastedagene må ikke ligge efter hinanden. Ugens fem andre dage kan du spise almindeligt.
Formålet med kuren er at træne kroppen til at forbrænde fedt ved at gå i såkaldt ketose. Derved skulle du gerne opnå et vægttab. Forfatterne bag bogen og flere “ernæringseksperter” mener, at kuren kan forebygge blandt andet et forhøjet kolesterol og blodtryk.
Har du svært ved at gennemføre de to fastedage? Så fyld maven op med fibre.
NB: Kuren er som sådan ikke farlig, men det er alligevel vigtigt at belyse, at en fastekur ikke henvender sig til gravide, diabetikere og folk med andre sygdomme, der kan blive påvirket af de dyk, som blodsukkeret vil tage under en faste.
Glucomannan er et vandopløseligt fiber, der hjælper med at give en langvarig mæthedsfølelse.
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