Is there any way to make dieting less painful?
"5+2" fast food may give you a new idea, and you only need to eat less than 2 days a week to get results. This is not only an opportunity to change your lifestyle, but also a way to communicate with your body.
Life Times teaches you how to lose weight scientifically by combining the light diet recipes prescribed by doctors in Sheikh Weight Loss Clinic.
Interviewed experts
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University.
Chang Hui, Associate Professor, Nutrition and Food Research Center, Third Military Medical University
Concorde's 5+2 fast food recipes.
Intermittent fasting is also called "light fasting". This fasting method is not a full meal.
The most common "5+2" fast food, that is, five days of normal diet and two days of (discontinuous) fast food (500 kcal/day for women and 600 kcal/day for men). This fasting method reduces the average energy intake in a week. At present, many research reports support that it can lose weight and help improve blood sugar levels. Choosing two consecutive days can also relieve hunger.
The following "5+2" light food recipes come from the authoritative "slimming clinic"-Chen Wei, deputy chief physician of clinical nutrition department of Peking Union Medical College Hospital, as a dietary reference for healthy people who want to lose weight.
Fasting brings multiple benefits to the body.
The health benefits of fasting are not subjective feelings, but are confirmed by more and more studies.
1 lose weight
Fasting for 2 days a week can reduce the weight, body fat rate and waist-hip ratio of obese people. After a period of scientific and reasonable dietary restrictions, both men and women can lose weight.
2 Promote blood circulation
The research published in Shanghai Journal of Traditional Chinese Medicine points out that fasting can promote blood circulation and help to enhance the blood oxygen supply of the whole body.
3 Help control blood sugar
The research published in the World Journal of Diabetes pointed out that fasting is a safe dietary intervention, which is conducive to improving fasting blood glucose and postprandial blood glucose levels. A study by the University of South Australia in Australia found that fasting can effectively reduce the blood sugar level of patients with type 2 diabetes, and at the same time reduce the dosage of hypoglycemic drugs.
Fasting can not effectively reduce blood sugar in a short time, but it can improve insulin sensitivity and help prevent and treat diabetes.
4 Reduce "bad cholesterol"
Studies published in the American Journal of Clinical Nutrition show that fasting can reduce the levels of "bad cholesterol" and triglycerides, but it does not affect the level of "good cholesterol".
5 Prevention of Alzheimer's disease
A study by Johns Hopkins Medical College found that skipping food for two days a week and controlling calorie intake will have a positive impact on the brain and prevent Alzheimer's Harmo's disease (commonly known as "Alzheimer's Harmo's disease") and Parkinson's disease.
6 reduce the risk of cancer
The study of skidmore College in the United States found that fasting is beneficial to reduce the level of oxidative stress, which is closely related to the occurrence and development of chronic diseases such as diabetes, heart disease and cancer. A study by the Cancer Prevention Center in South Manchester, UK, found that skipping food for two days a week can reduce the risk of breast cancer.
Don't want to rebound, remember five ways to eat.
"Rebound" is the biggest enemy of all dieters. The fat that I finally got rid of, why did I find you again in an instant?
Xu Gugen, Director of Endocrinology Department of Guangdong Second People's Hospital: Why is dieting easy to rebound?
So, how should I eat to "burn" excess fat in my body during weight loss? The following nutrients are essential to lose weight.
1 essential sugar
It is wrong and dangerous not to eat staple food in order to lose weight. Without necessary glucose, fat can't be completely "burned" and can only be decomposed into ketone bodies, which is toxic and harmful to health.
It is recommended to consume at least 100g carbohydrate every day, which is equivalent to about 150g rice or wheat (raw weight).
Two kinds of vitamin b
Most B vitamins are closely related to energy metabolism. They are coenzymes of energy metabolism enzymes. In order to improve the weight loss effect of exercise, it is necessary to enhance the energy metabolism of the body, which requires increasing the intake of B vitamins.
3 vitamin c
Losing weight is inseparable from exercise, which produces a lot of active oxygen free radicals. Vitamin C can effectively remove active oxygen free radicals and reduce the harm of free radicals to the body.
Four key mineral elements
5 Quality protein
High-quality protein is the material basis for promoting muscle growth. Adequate intake of high-quality protein can enhance the burning efficiency of muscle to fat and improve the effect of exercise to lose weight.
At the same time, the proportion of muscle in body tissue increases, which makes the proportion of adipose tissue decrease, thus truly achieving the effect of fitness and body shaping.
If you don't eat indiscriminately, you won't lose weight, and the effect of losing weight will be greatly reduced. Paying attention to a balanced diet and nutrition and health is a sharp weapon to lose weight.
Editor of this issue: Jason
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