Fasting refers to a diet that strictly limits calorie intake.
Intermittent fasting is a kind of fasting, which is a concept opposite to long-term fasting. It advocates limiting calorie intake occasionally, including fasting for four days, fasting every other day and light fasting. Four-day fasting needs to limit calorie intake for four consecutive days, and only 25 calories are eaten on the fasting day, so it is difficult to persist in fasting for a long time. Fasting every other day requires fasting every other day, and the pattern is relatively fixed, which is easy to affect social activities. Fasting is the way the author insists on now.
Fasting means limiting calorie intake for two days in a week. The calorie intake on fasting days should not exceed 500 calories or 600 calories, and there is no restriction on diet on non-fasting days.
Fasting will bring some obvious benefits, including human and spiritual aspects. Scientific research and empirical evidence prove that it can help people lose weight, protect the brain against aging, improve mood, resist depression and improve metabolism.
Fasting has the following advantages over other fasting methods. Eating lightly is not very painful. Whether it is a fast day or a non-fast day, there are many foods to choose from. And the way of fasting is more flexible. You can choose any two days of the week as fasting days as needed, which will not affect social activities. It is easier to stick to an empty stomach, so the weight and physical indicators will not rebound.
So, what is the specific practice of fasting? Before practicing fast food, let's understand the two principles of time and food. Simply put, it is to start a light diet when you are energetic and determined. During these two days of fasting, remember to choose low glycemic index and high-quality protein food, but don't eat carbohydrates completely.
Now, I want to introduce some skills to skip food. You can carefully record the progress in the process of light food; Fight hunger by diverting attention; You should choose the fast food that suits you best; And integrate into your own life; In the meantime, you can stop eating with your family and friends.
In fact, women and men practice light diet in different ways. The total calories of women fasting day should be controlled within 500 calories; Mimi, the female author of this book, tells you with personal experience that we should give full play to the elastic characteristics of light food; Reasonable arrangement of diet on fasting day; Learn to enjoy fast food; You can choose your favorite low-calorie food; And don't stop eating when you are unwell or in a bad mood.
Men need to control the total calories within 600 calories on fasting days; Michael, another author of this book, tells you with his experience that you should choose a relatively fixed fasting mode; At the same time, we should combine fast food with our own life perfectly; Moreover, exercise on an empty stomach can burn more fat.
There are still some things to pay attention to when practicing fast food. Specifically: in addition to the basic practices we introduced earlier, almost everyone will add a lot of water; Many people choose to be busy to forget hunger; Some people suggest that fasting days should not be arranged for two consecutive days or on weekends; In addition, you should make full use of the calorie counting APP to check the calories of food.
You will have this experience when you practice fast food for a while. For example, many people think that not eating food has taught them to live in peace with hunger and appreciate the delicacy and preciousness of food. Some people admit that they will be a little weak at first, but their bodies will gradually adapt to this way.
In the end, light food has brought great changes to people. It can reduce our weight, make us more beautiful and even lower our blood sugar.
What I want to share with you about fasting. Drink something with less calories, such as boiled water, instead of alcohol on fasting days. Eating more than ten calories a day on an empty stomach will not affect the effect of fasting. If you feel uncomfortable sleeping on an empty stomach, you can arrange the calories on the day of fasting for breakfast and dinner.
Eating normally the next day after fasting for one day will not make the body accumulate fat. Fasting is also effective for obese people, but if obese people want to try fasting, they should do it under the guidance of a doctor. Slim people can also eat fast food, but they don't have to eat fast food two days a week, and they can eat fast food once every ten days or so. However, it is not recommended that people who are particularly thin should stop eating blindly and follow the doctor's advice.
Fasting is a way of life, mainly to solve various unhealthy problems caused by overweight. You must be curious, is there any other effective way to help us achieve this goal besides not eating?
Next, let's talk about another popular diet in the world today-"plant-based diet". Compare the two ways and choose the one that suits you best.
The concept of "plant-based diet" comes from the book "Plant-based diet revolution: 22 days to transform the body and reshape habits". The author of this book is Kyle Borges, a famous American sports physiologist. He is an advocate of "vegetarianism" and a health consultant for many movie stars. In this book, he further extended the concept of "vegetarianism" and replaced it with the new concept of "vegetarianism".
So, what is a "plant-based diet"? Plant dieters eat all plants, such as grains, vegetables and fruits. Although traditional "vegetarians" claim not to eat meat, they still eat milk and eggs. "Plant-based diet" emphasizes vegetarianism and explicitly excludes milk and eggs. Besides, the plants you eat can't be processed. For example, the raw material of French fries is potatoes. Although potatoes are definitely a kind of plant, they can't be the food of "herbivores" after being cooked and fried. Such as spicy strips, vegetarian hot dogs and so on. Can't be used as food for plant dieters.
In order to achieve a plant-based diet, you need to exercise regularly. The book "Plant Diet Revolution" tells us that people who practice "plant diet" should not only control the diet content, but also insist on 30 minutes of physical exercise every day. For example, you can do aerobic exercise on odd days and resistance exercise on even days.
From this point of view, plant-based diet emphasizes a comprehensive lifestyle: people eat unprocessed plants in their daily lives, strengthen exercise at the same time, form habits through 22 days, and persistently improve their health. In this long-term process, we should pay attention to balanced nutrition, and take in 80% carbohydrates, 10% fat and 10% protein every day; Consciously eat vegetarian food, carefully perceive the taste of ingredients and enjoy the happiness brought by "eating".
Knowing the concept of plant-based diet, you may think: Is it really useful to adopt a plant-based diet lifestyle?
The national health changes in Finland, a Nordic country, have confirmed the powerful role of plant-based diet. From 65438 to 0970, the incidence of heart disease in Finland was very high, ranking first in the world. Aware of the great influence of diet on the incidence of heart disease, the Finnish government has been advocating a plant-based diet lifestyle for many years. By 2000, the incidence of heart disease in Finland had dropped by 75%, and the national heart health had been greatly improved.
Plant-based diet has also played a great role in improving personal health. Because of the variety of plants, it can fully meet the human body's demand for carbohydrates, fats and protein, and various exquisite practices can also satisfy people's appetite. At the same time, many plants have anti-oxidation and anti-inflammatory effects, which are conducive to killing cancer cells and helping people maintain abundant physical strength and spirit. American singer Beyonce wrote a preface for this book, and she specifically mentioned: "Health is the best gift for you and your family and friends with a plant-based diet."
Well, after introducing the plant-based diet, you may be confused: since both light diet and plant-based diet can play a healthy and slimming role, which diet should I choose?
The two diets have different emphases. Fasting focuses on the interval between meals, and mainly adopts the interval diet method of "five breaks and two breaks", that is, you don't eat or control the total calories of your diet for two days in a week, thus giving play to the self-repair and regulation function of your body in a hungry state. It has no restrictions on the content of the diet. Plant-based diet pays attention to the choice of ingredients and emphasizes the role of ingredients in human health, thus reducing the probability of suffering from heart disease, hypertension and other diseases. It has no definite limit on the interval between meals.
The difficulties faced are different. Hunger on fasting day is the main thing that fasting people have to face, and they need to drink plenty of water and divert their attention to tide over the difficulties. Plant-based diet is more likely to face the temptation of "meat" and processed food, which is very painful for those who have a soft spot for high-calorie food.
Therefore, different people can adopt different dietary patterns to regulate their bodies. If you have confidence in yourself to resist the temptation of fasting day, and your body does not meet the indications of fasting, you may wish to adopt the method of fasting. And if you think you can overcome the temptation of meat or processed food, but you really can't stand the torture of fasting for a day, then adopting a plant-based diet is also good. Or we can combine these two ways organically, and at the same time strengthen physical exercise to find a healthy diet that suits us.
It should be noted that no matter which method is adopted, it needs perseverance and consistency. This is probably the significance of "22 Days to Form Habits", which is particularly emphasized in the book "Plant Diet Revolution". After all, whether it is the torment of fasting day or the temptation of ingredients, it is unbearable for people who love pleasure.
If you really find it hard to persist, then take a look at Haruki Murakami's book "What am I saying when I say running?" ",with the ultimate self-discipline. Haruki Murakami mentioned in the book: "Persistence and not disorderly rhythm are really important for long-term homework. Once the rhythm is set, all the remaining problems can be solved. Then let the inertial wheel rotate accurately at a certain speed, and you can't be persistent if you are careful. "When it is difficult to persist, you may wish to encourage yourself with such a statement.
brief Introduction of the content
"Fasting is the secret of healthy weight loss." A weight loss study by Dr. michael mosley led him to find the answer by fasting. He visited cutting-edge scientists, plunged into the ancient religion of fasting, and boldly experimented with himself, combining the fasting experience preserved for thousands of years with contemporary science, and finally invented a brand-new weight loss method for modern people: light fasting.
Brief introduction of the author
Michael mosley, MD, doctor, founder of the light diet and weight loss revolution. The documentary "Diet, Fasting and Longevity" practiced by 600 people set off a BBC viewing frenzy, and the trend of dieting and slimming spread all over Europe and America in an instant, which opened the prelude to the global slimming revolution.