1, 16/8 fast food method This is the most suitable fast food method for beginners. As long as you keep an empty stomach 16 hours every day, it seems difficult at first glance, but in fact, you will be detained for 8 hours when you sleep. Suppose you don't eat midnight snack again, you will hardly eat anything from dinner time to the next morning. Suppose you eat at 6 o'clock in the evening and get up at 7 o'clock the next day. You have been on an empty stomach for 13 hours, so you only need to stick to it for another 3 hours. Everyone is not used to skipping breakfast at first, but as long as you are sure that this feeling of fasting is acceptable to you, you can try it. We skipped 7 or 8 a.m. and put off breakfast until 10. This fasting process can be gradual. A delay of half an hour, a delay of half an hour. Until basal fasting 16 hours. After a while, you will find that your spirit has improved. If the process is difficult, you can rely on green tea and black coffee. Remember not to add sugar and milk.

2, 18/6 fast food method 186 fast food is 2 hours longer than 168 fast food, which means that you have to finish your dinner on time, and the first meal must be after Chinese food, because you only have 6 hours left to eat. If your first meal is at noon 12, your last meal should be finished before 6 pm. What would happen if you had your first meal earlier? You have to add six hours according to the time of your first meal. For example, eat the first meal in the morning 10, and you must finish the last meal before 4 pm. Nutritionist Ricky suggested that you should try to save the fasting time until the morning, because when you get used to fasting, you will find that fasting will make you feel better and work more efficiently. In addition, the daytime is usually the busiest time, and it is also the easiest time to forget the feeling of hunger. If you eat food during the day, you will feel very painful in the afternoon and evening. Because dinner time is usually the most luxurious time for everyone to have dinner, and it is also a time for everyone to relax. It is usually difficult not to talk. Of course, everyone is different, and everyone just needs to find a time that suits them.

3, 20/4 fast food method This fast food method is not recommended for ordinary people, but for people who are in fitness and need fast food because of specific goals. It is suggested to change from one meal a day to 20: 4. Nutritionist Ricky explained that because he attaches great importance to the diet before and after exercise, but if there is only one meal a day, the benefits of supplementing food before and after exercise will be reduced, so fasting at 20: 4 can improve this problem very well. This method uses "exercise time" to adjust "meal time". Nutritionist Ricky usually suggests supplementing food 1 hour before exercise, so that nutrition can be effectively used during exercise. Half an hour after exercise belongs to golden supplement time, plus exercise time and time for buying meals, which is just within 4 hours. For example, suppose everyone is an office worker, and you just want to go to the gym after work at 6 pm. You can eat the first meal on an empty stomach all day and at 6 pm, which belongs to the pre-exercise diet. After finishing, the place where you exercise is about 7 o'clock, 7-8 o'clock is hard exercise, and 8: 30- 10 is to supplement the residual heat. This effect is very good.