Do I need to exercise to lose weight with intermittent fasting? Do I need to drink protein powder to lose weight with intermittent fasting?

It is said that losing weight requires not only diet but also exercise to achieve better results. So if you use intermittent fasting to lose weight, do you still need exercise?

Diet control + exercise will definitely be effective, but you need to stick to it for at least 2-3 months. Too fast weight loss methods are often very harmful to the body. So adjust your weight loss plan and diet plan according to your physical condition, and lose weight steadily while ensuring your health.

It is not advisable to eat protein powder or other indigestible foods for the first meal after fasting. During the recovery period, you should eat gradually and increase your food intake slowly. The principle is to go from thin to slightly dry, from soft to hard, from little to much. You should eat small meals frequently, and three meals a day can become five to six meals a day.

The staple food should be mainly liquid or semi-liquid food. Solid food can be eaten in the later stage. You can drink porridge, eat sweet potatoes, etc. Try not to eat refined rice and refined noodles.

Remember to eat a light, vegetarian and easily digestible diet, and drink plenty of water.

Eat vegetables and fruits first when resuming meals. Boil or stew vegetables.

Do not eat any snacks or high-calorie foods during the recovery period.

Light fasting is a popular way to lose weight. In a week, you can fast for two days and eat normally for the other five days. During the light fasting period, the daily calorie intake generally does not exceed 500 calories. If a man is fasting, it generally does not exceed 700 calories. For breakfast, you can choose corn porridge or egg protein. For lunch, you can choose steamed eggs with shrimp or white rice, or mashed potatoes with scallions. For dinner, you can choose loofah pork soup or tomato egg soup, fish head tofu soup, etc. Try to drink more soup at dinner, which can increase satiety, but it is not recommended to eat meat in the soup when drinking soup, so as not to increase fat intake and affect the effect of weight loss. In addition to losing weight, light fasting can also regulate sub-healthy life. But it is not suitable for all people. For people with hypoglycemia, hypotension or malnutrition, it is not recommended to lose weight by fasting.

Light fasting means eating low-calorie foods for 2 days in a week and eating normally for the other 5 days. Low-calorie foods in daily life include high-protein foods: eggs, skim milk, low-fat beef, steamed fish; fruits: apples, dragon fruit; carbohydrates: oats, whole grains; various multivitamins, etc. The above foods can be mixed and eaten to ensure the basic energy needs of the human body and have relatively low calories, which meets the needs of people who want to lose weight. At the same time, pay attention to combining them with exercise.