Intermittent fasting can lose weight, please pay attention to these 3 points when trying

 Mentioned that to lose weight every day, you have to keep your mouth open and open your legs. Many of my friends have headaches and feel that this day-to-day persistence is too hard.

Can you eat as you like under certain rules? There really are such eating patterns, such as intermittent fasting.

Studies have found that intermittent fasting can really help you lose weight. In addition to helping you lose weight, it can also improve insulin sensitivity, help control blood sugar; regulate blood lipids, reduce vascular inflammation, and help improve cardiovascular disease; Survival rate of specific cancers, etc. [1]

1. Intermittent fasting is mainly divided into 3 types

Intermittent fasting is actually called light fasting. As the name suggests, it means stopping eating intermittently. At present, there are three main types of intermittent fasting programs that are most widely studied in humans.

1. Eat at a limited time every day

It means to eat for 6-8 consecutive hours, and not eat for the remaining 16-18 hours. Only drink water, tea, black coffee and other beverages that do not affect blood sugar fluctuations.

If you still have three regular meals a day, you have to eat breakfast at 9 am, and you have to eat dinner at 5 pm.

Freelancers or partners who work late in the morning and leave early in the afternoon are still able to do so.

We ordinary office workers want to try, we can only cancel dinner, and eat more during afternoon tea.

2. Fasting every other day

It refers to eating today-fasting tomorrow-eating the day after tomorrow-fasting the day after tomorrow. This cycle is carried out. Do not eat on the fasting day or consume 500-600 kcal of food.

If you work a day and take a day off, there are basically no gatherings on the rest day, and there is little activity. In short, it is very casual and relaxing, and you have the conditions to try.

Like our little friends who work five days a week, they may be hungry on the day of fasting so that their chests will stick to their backs. It is really difficult to think about not affecting work.

3, 5+2 fasting

It means that there are 5 days of normal eating in a week, two days of fasting, and two days of fasting are not continuous, such as normal eating on Tuesday/Wednesday/Thursday/Friday, and two days of fasting on Saturday and Monday.

The energy intake on fasting days is about 1/4 of the usual, about 600 kcal/day for men and 500 kcal/day for women.

If you have a discontinuous rest ≥ 2 days in a week, the rest day is also very relaxing and it will be easier to perform.

Like ordinary office workers, we still have to fast for one day during the working day. If you can do it, you can try.

Two or four types of people are not suitable for fasting

The research on the health benefits of intermittent fasting mainly focuses on overweight young and middle-aged people. These health benefits and safety cannot be extended to other age groups.

such as:

The elderly

Women during pregnancy and breastfeeding

Children and adolescents in the growth and development period

In addition, if you have physical diseases such as diabetes, anorexia nervosa, and eating disorders (not limited to these two), don't try it yourself.

It is necessary to consult a doctor whether it is suitable and how to perform it. If diabetic patients try on their own, it is likely to cause hypoglycemia.

3. Try to fast

If you try 5+2 light fasting, 4 points are recommended.

1. Master how to match 500 kcal food

The principle of matching is balanced nutrition. The formula for reference is: cereals (90 kcal) + vegetables (90 kcal) + fruits (90 kcal) + milk (135 kcal) + meat, eggs and beans (90 kcal).

The specific configuration is as follows:

1. Cereals (choose one of the following)

1 slice of whole wheat unsweetened bread (about 35 g)

25 g plain oatmeal

65 g multigrain rice (about 0.5 fist)

60-75g cooked noodles

2. Fruit

Watermelon, peach, pear, etc. about 1.5 fists

3. Vegetables

Leafy vegetables and melons and nightshade vegetables, cooked about 5 fists

4. Milk

1 box of whole milk (250ml) or 200ml of unsweetened yogurt

5. Meat egg beans (choose one of the following)

1 egg

3-4 rolls shabu-shabu pure beef rolls

8 ordinary shrimps

A slice of fish of palm size and thickness

2 small wings

1 fist tofu/tofu silk/tofu skin

The above five types of food can be flexibly matched to N 500 kcal recipes that are not too heavy. You can flexibly match according to the food you eat frequently.

As for the time to eat, you can spread it out, or you can focus on a meal, such as eating at lunch.

Just pay attention to two points:

(1) Cereals and fruits are best eaten in two periods, which helps stabilize blood sugar;

(2) The amount of vegetables is large and it is not easy to eat at one meal. It is better to eat them separately.

2. Decrease energy gradually and slowly enter fasting mode

If you take a 5+2 light fast and consume 500 kilocalories at the beginning of the fasting day, you may be too hungry to persist for only one day.

So at the beginning of the fasting day, you can eat less than usual, and gradually reduce your energy to 500 kcal to give your body a process of adaptation.

3. To know: the side effects of fasting disappear within 1 month

It is normal to be hungry, irritable, and having difficulty concentrating during fasting. If we go against our physical needs and hungry our body, we naturally have to allow our body to do some resistance, but the body will usually adapt within one month.

During this period, try to stay away from all kinds of temptations, such as don't have ready-made snacks at home, or stay at home less, you can go to public places such as the library where you are embarrassed to eat.

4. Do not exercise at high intensity on fasting days

If you eat so little on a fasting day, you may have low blood sugar or become hungry too much. So if you don’t have any exercise habits at all, don’t exercise on fasting days. In short, you will be in a relaxed and relaxed state.

5. It is best not to exceed two months . If discomfort occurs during this period, stop immediately, persist for 2 months, and continue, please consult a doctor and nutritionist.

If you try to eat at a limited time every day, it is recommended to gradually shorten the time limit for eating.

For example, the continuous eating time in the first month is limited to 10 hours, the continuous eating time in the second month is limited to 9 hours, and the third month is over to eating within 8 hours. It is also best not to exceed 2 months.

Stop discomfort immediately. If you continue to persist, consult a professional.

Everyone's body is very special, so the personalization will be very different when trying.

Some people may eat 500 kcal directly on a fasting day, and they will adapt immediately. Some people may have to make progress gradually, and some may not do so.

In short, what you can persist is suitable for you, so you can try intermittent fasting, but don't force it.

The road to weight loss is never easy, but I believe that every small habit change will give you back, cheer.

Today's interaction: Have you tried intermittent fasting? How do you feel, share with you.