How to lose weight quickly?
What is "5+2" fast food? It means that we can eat normally five days out of seven days a week (avoid high-oil and high-calorie foods). Then choose a light diet for two consecutive days! (Try to choose Monday+Friday/Tuesday+Saturday).
The benefits of fasting and weight loss
Fasting: Intermittent fasting is also called fasting.
① Not hungry. (2) No heat limitation. ③ Keep muscles. ④ basal metabolism does not decrease, but increases. ⑤ The weight loss effect is obvious.
Dieting: This is called calorie restriction, which makes you eat less every day.
1. Strong hunger. 2 limit calories. ③ Muscle loss. ④ The basal metabolic rate decreased. 5 rebound, overeating.
Matters needing attention in fast food diet
1, how to prevent overeating after fasting? Choose foods with low sugar content and high protein content, eat without food support, gradually increase the amount, and try to avoid foods with high oil, high salt and high calorie to avoid serious rebound.
2. Can I exercise during fasting? You can exercise on an empty stomach, and you can adhere to the principle of eating more and exercising less, but don't exercise too hard when the calorie intake is too low to avoid physical discomfort.
3. Can you lose weight in this way for a long time? You can choose to lose weight by this method for about three months in a year, or 1-2 weeks every month.
Fast food diet:
Monday: light rest day, total heat: 497 kcal.
Breakfast: 9:00 Apple 160 g (85 kcal)+250 ml milk (166 kcal).
Lunch: 12:00 sweet potato 130g(84kcal)+ steamed chicken 100g( 136kcal)+ cherry tomato10 (44kcal).
Dinner: 17:00 pumpkin 100g(2 1kcal)+ cold cucumber 100g(45kcal).
Tuesday: normal day, total heat: 1230kcal.
Breakfast: 9:00: sweet potato 100g(84 kcal)+ nut 25g( 164kcal)+ boiled egg 70g(97kcal).
Lunch: 12:00 wheat flour 150g(225kcal)+ fried lettuce 200g(9 1kcaD)+ braised beef 150g( 174kcal).
Meal: 15:00 sugar-free yogurt 200g(73kcal)+ 5 cherry tomatoes (22kcal).
Dinner: 17:00 steamed pumpkin 100g(2 1kcal)+ boiled shrimp 150g( 187kcal)+ Chinese cabbage 200g(92kcaD).
Wednesday: normal day, total heat: 1 153kcal.
Breakfast: 200g (168kcal) boiled corn+250ml (75kcal) sugar-free soybean milk+70g (97kcal) boiled eggs at 9: 00.
Lunch: 12:00 brown rice 100g( 1 16 kcal)+steamed bass 150g( 147 kcal)+cold asparagus 300g (/kloc-0)
Meal: 15:00 5 strawberries (70 kcal)+200g pitaya (100 kcal).
Dinner: 17:00 brown sugar 100g(84kcal)+ chicken 100g( 136kcal)+ fried auricularia auricula and Artemisia annua 100g(4 1kcal).
Thursday: normal day, total heat: 125 1kcal.
Breakfast: 2 slices of whole wheat bread (183kcaD)+ 200g of minced meat eggs (123kcal)+5 cherry tomatoes (22kcaD) at 9:00.
Lunch: 12:00 brown rice100g (116kcal)+fried beef 200g (250kcal+) boiled cabbage 200g (89kcal).
Meal: 15:00 Kiwi 124g(76 calories).
Dinner: 17:00: 3200g millet (108kcad)+70g boiled egg (100kcal)+200g yam fungus (184kcal).
Friday: light rest day, total heat: 508 calories.
Breakfast: 35g oats (118 calories)+250ml sugar-free soybean milk (1calories) at 9:00.
Lunch: 12:00 polished rice100g (16 kca)+steamed eggs with shrimps 100g(90kcal)+ boiled broccoli 100g(46kcaD).
Dinner: 17:00 sweet potato 100g(84kcal)+ cold kelp 100g(37kcal).
Saturday: normal day, total heat 1239 kcal.
Breakfast: at 9:00, chia seed oatmeal 40g (150kcal), fried eggs 80g( 13 1kcal) and apples 160g(85kcal).
Lunch: 12:00 rice 100g( 1 16 kcal) fish 300g(294 kcal) boiled cabbage 200g(89 kcal).
Meal: 15:00 mango 100g(35kcal).
Dinner: 17:00 Zirong 150g( 176 kcal) scrambled eggs with tomatoes 100g(7 1kcal) stir-fried 200g(92 kcal) of excellent wheat dishes.
Sunday: normal day, total heat: 1206 kcal.
Breakfast: whole wheat bread 36g9:00(9 1kcal)+ milk 250ml(icGkcal)+ avocado 50g(86kcal).
Lunch: 12:00 brown rice 100g( 1 16 kcal)+boiled shrimp 150g( 147 kcal)+stir-fried Chinese cabbage 300g (/kloc-0)
Meal: 15:00 orange 148g(7 1kcal).
Dinner: 17:00 corn 100g(86 kcal)+kung pao chicken 100g( 189 kcal)+200g tofu soup (1kloc-0/5kcal).