Is intermittent fasting a scientific way to lose weight? Is intermittent fasting harmful to the body?

Many people are now recommending intermittent fasting to lose weight. Is there any scientific basis for this intermittent fasting to lose weight? Is this method of weight loss harmful to the body?

Intermittent fasting is a relatively scientific method of weight loss, but there may be some side effects when using intermittent fasting to lose weight. It will cause the body to be unable to effectively absorb related nutrients such as fat and high calories, resulting in nutritional deficiencies. In the case of nutritional deficiencies, it will also cause abnormal body functioning, and even damage the stomach due to eating too little or not eating, which will affect the health of the body.

Intermittent fasting is harmful to people. In fact, the human body is a complete system that emphasizes the balance of income and expenditure. Normal people have just three meals a day, which can not only supplement nutrition but also meet the energy required for daily consumption. However, once you want to lose weight, some imbalances will occur. The body's nutrition supplement will not keep up, and various diseases will naturally appear. Weight loss should be based on your own condition, and you should communicate with nutritionists and fitness trainers to develop a weight loss plan that suits your physical condition, rather than blindly looking for one.

The first three days, detoxification fasting

Day 1, Breakfast: skim milk; Lunch: salt water; Dinner: salt water

Discomfort level: Medium

Weight: I can lose about 2.8 catties today.

Day 2, Breakfast: skim milk; Lunch: salt water; Dinner: salt water

Discomfort level: High

Weight: I can lose about 2.6 catties today.

Day 3

Breakfast: skim milk; Lunch: saline; Dinner: saline

Discomfort level: medium to high

Weight: I can lose about 1.6 catties today.

Of course, one thing you should pay attention to during these three days: you cannot eat anything, you can only drink water, which can be honey water or light salt water. You have to drink it in small sips, one to replenish water, and the other to promote gastrointestinal motility and further detoxification.

Day 8: Fat-burning fruit meal

Day 4, Breakfast: Apple + Banana; Lunch: Apple; Dinner: Boiled Pepper + Cabbage

Discomfort level: Medium

Weight: You can lose about 1.8 catties today.

Day 5, Breakfast: Apple + Banana; Lunch: Fruit Plate; Dinner: Salt Water

Discomfort level: Medium

Weight: I can lose another pound today

Day 6, Breakfast: Apple + Dragon Fruit; Lunch: Fried Pepper + Coconut Milk; Dinner: Apple + Hami Melon

Discomfort level: Medium

Weight: You can lose 0.8 catties today.

Day 7, Breakfast: Scrambled eggs with tomatoes; Lunch: Scrambled eggs with tomatoes + fish; Dinner: Pear + watermelon

Discomfort level: Low

Weight: You can lose 1.2 catties today.

Day 8, Breakfast: Banana + Pear; Lunch: Freshly squeezed fruit juice; Dinner: Pear

Discomfort level: Low

Weight: I lost another 0.4 catties today.

Day 9, Breakfast: Apple + Egg; Lunch: Hami Melon; Dinner: Boiled Shrimp + Egg

Discomfort level: Low

Weight: You can lose 0.8 catties today.

Day 10, Breakfast: Apple + Banana; Lunch: Boiled Greens + Beans; Dinner: Eggs

Discomfort level: Low

Weight: I lost 0.2 catties today. Although it’s not a big amount, it’s still great.

Day 11, Breakfast: Apple + Banana + Egg; Lunch: Boiled Vegetables + Skim Milk Coffee; Dinner: Egg

Discomfort level: Low

Weight: 0

Only eat fruits and vegetables, fasting on all staple foods, not consuming excessive amounts of fat and sweets, and not eating after 5pm. This stage helps speed up the metabolism of fat in the body.

The last ten days: Restoring your diet

Day 12, Breakfast: Mango + Pear + Skim Milk; Lunch: Water Spinach + Pork Liver; Dinner: Banana + Dragon Fruit

Discomfort level: Medium

Weight: 0

Day 13: Breakfast: Fruit juice; Lunch: Normal; Dinner: Skim milk

Discomfort level: Medium

Weight: I can lose about 1 catties today.

Day 14, Breakfast: Fruit juice; Lunch: Chinese cabbage + fish; Dinner: Pear

Discomfort level: Medium

Weight: I can lose about 1.2 catties today.

Day 15, Breakfast: Mango + skim milk; Lunch: Green vegetables + apple + fried meat with black fungus; Dinner: Egg + boiled shrimp

Discomfort level: Low

Weight: I can lose about 0.4 catties today

Day 16, Breakfast: Apple + skim milk; Lunch: Normal meal; Dinner: Soy products

Discomfort level: Low

Weight: I can lose 1.2 catties today.

Day 17, Breakfast: mango + skim milk; Lunch: normal meal; Dinner: skim milk

Discomfort level: Low

Weight: You can lose 1 catties today.

Choose to eat occasionally, not at a specific time. Intermittent fasting refers to not eating for a certain period of time and eating normally at other times. In addition, there is also a way of maintaining ultra-low calorie intake (basal metabolism 2000 kcal/day, only eating 300 kcal) for a slightly longer period of time (about a week), which can also be regarded as intermittent fasting.

Persisting in exercise is also the best method. Exercise can increase the basal metabolic rate and is the best way to maintain weight. People who incorporate exercise into their weight loss program can maintain a certain basal metabolic rate, so they are less likely to gain weight again.