What is intermittent fasting? What is intermittent fasting?

With the development of the weight loss industry, more and more weight loss methods have emerged. So how much do you know about the various weight loss methods? Let's follow the editor to learn about the intermittent fasting weight loss method.

Light fasting is also called intermittent fasting. It is a popular method on the Internet and is used by many celebrities. Light fasting refers to a diet therapy that prevents and treats diseases by alternating fasting with free eating for a period of time, and can effectively help people lose weight. According to the different lengths of fasting time, it can be divided into alternate-day fasting, periodic fasting (only under the guidance of a doctor), time-limited fasting and 5:2 fasting. Different methods have their own characteristics.

Light fasting is currently popular around the world. Some people choose to fast every other day, which means eating and drinking within one day, and the total amount of food eaten every other day is reduced to 25% to 50%; some people choose 5:2 fasting, which means eating and drinking normally for five days in a day, and choosing discontinuous fasting for the other two days, with a food intake of 25% to 50%; another method is fruit and vegetable juice fasting, which means only drinking water, vegetable soup, fruit juice, etc. on two non-consecutive days and five non-consecutive days in a month, and the total intake is about 300 to 500 calories. Light fasting is an emerging weight loss method, and the research time is not very long, so it is unknown whether it has long-term effects or whether it affects our lifespan. What is clear is that teenagers cannot use this weight loss method, because teenagers need more nutrition, so fasting is not advisable.

Light fasting diet

1. Breakfast (9:00 a.m.)

When I do intermittent fasting, I eat breakfast around 9 o'clock. There is a study that says eating breakfast an hour later and dinner an hour earlier will be more conducive to weight loss. I think the fundamental reason is that you will feel hungry if you eat too early.

2. Lunch (12:00 noon)

It is better to eat some staple food first for lunch. After a morning of consumption, you need to supply energy to your brain, otherwise it is easy to have low blood sugar and feel drowsy and unable to do anything. It is better to choose whole grains, which are high in fiber and have a better sense of fullness. Then simply match them with some cucumbers, tomatoes, or some vegetables you like. Remember to soak them in hot water and let them stand for a few minutes. The sticky feeling will come out. It tastes super satisfying. Add a tomato and it will be perfect!

3. Snack (3pm)

You must have a snack in the afternoon, otherwise you will be starving before the evening. I would choose apples or oranges, because among fruits, they are very filling! I only drink boiled water and black coffee. You can drink pure tea, but don't drink any sugary drinks. Drink about 1.6L of water a day. Drinking more water can promote fat burning!

4. Dinner (6pm)

It is highly recommended to drink porridge at night because it is large in volume and low in calories. Many people think that porridge is not suitable for weight loss, saying that it is digested quickly and makes people hungry, and has a high glycemic index. In general, some high-protein foods, such as eggs and cheese, can provide a good sense of fullness due to their slow digestion. High-fiber foods can delay gastric emptying, change intestinal transit time, and increase hunger resistance. High-fiber foods include corn husks, pectin (fruits with skins contain pectin), beans, seaweed, etc.

What should you pay attention to when fasting?

1. On light-eating days, you can only consume 500 or 600 kcal, so the choice of food is very important. When paying attention to the calorie content of food, you should also pay attention to the glycemic index of the food, abbreviated as (GI).

2. Intermittent fasting usually lasts between 1-3 days. Some people are suitable for doing it once a week, while others are suitable for once a month, whichever one you do not feel uncomfortable with.

3. It is recommended to fast for two consecutive days to get the most benefits of the 5:2 fasting method. Fasting for two consecutive days will make the fasting behavior easier, which can also bring additional health benefits.

4. Eat normally 5 days a week and fast on the remaining 2 days. If you really want to eat on the fasting days, think that you can eat after just one day of waiting. This will make you less frustrated and easier to do.

5. If you are obviously hungry during the meal replacement period, you can eat some boiled vegetables, raw mixed vegetables, raw vegetables, etc., or mix meal replacement powder with skimmed milk to help you resist hunger.