The "5:2 light fasting method" was put forward by Dr. michael mosley, a British professional doctor. He found that modern people's overeating culture of three meals a day, snacks and supper gave birth to many diseases, and thought that the "intermittent fasting method" of eating normally for five days a week and fasting for two days was the most suitable dietary method for human health. It is also found that as long as it lasts for a short time, it will produce amazing results. According to this research, the documentary "Eat Fast, Live Longer" caused a wide response after it was broadcast on British and American TV stations, and Hollywood stars such as Beyonce, liv tyler and Ben Affleck were also its fans.
You don't have to be hungry to lose weight. You can eat light food for two days a week and have a good figure easily!
5.2 Implementation method of light fasting 1. Choose two days a week as fasting days. 2. Eat normally for the remaining five days. Don't fast for two consecutive days, do it every few days, for example, set Monday and Thursday as fasting days. 4. The calorie intake on fasting day is one quarter of the usual, with 600 calories for men and 500 calories for women.
Dietary essentials on fasting days Although you can eat on fasting days, the choice of food is more important because of low calorie intake. The following are the main points of fasting diet provided by the Japanese nutrition manager's consulting website "ぁすけん" (tentative translation: healthier tomorrow).
Choose low GI foods and eat foods that can easily raise blood sugar. Because the blood sugar level changes dramatically, when the blood sugar level drops, extreme hunger is unbearable, resulting in ineffective fasting. On the contrary, low GI foods can inhibit the soaring blood sugar level, and it is not easy to feel hungry, such as brown rice, buckwheat noodles, oats and so on. In addition, to control the intake of starchy food, if it is brown rice, it is about 150g for men and 100g for women.
Choosing excellent protein protein can give people a moderate sense of fullness, which is suitable for fasting daily intake. Eggs are especially recommended. According to recent research, eating an egg for breakfast can suppress hunger more than protein from wheat. In addition, red meat, skinless chicken, low-fat milk and soybeans are also excellent sources of protein.
Eating more vegetables, fruits and vegetables is generally low in calories, and eating more is not afraid of obesity. Boiling, steaming or making salads is recommended. But pumpkins and potatoes are high in calories, so be careful not to eat too much. Choose fruits or nuts instead of snacks when you are hungry, which is healthy and delicious!
Drink plenty of water besides boiled water, you can also choose sugar-free drinks such as green tea or black coffee. Hot drinks can also ease the mood and stabilize the body and mind. Don't gulp when drinking, it's better to drink in small sips.
Lose weight! 30g a day has many benefits.