At the 20 18 diabetes annual meeting, I heard Professor Chen Wei from Peking Union Medical College Hospital talk about this topic once. He introduced: At present, the most popular fasting mode generally adopts the 5+2 mode, with five normal meals a week and two (discontinuous) fasting days, and the usual weight is 1/4.
Women eat 500 calories and men eat 600 calories. This can reduce the calorie intake of 2800 kilocalories per week.
What are the benefits of fasting?
Prevention of type 2 diabetes mellitus
20 14 Meta-analysis on preventing type 2 diabetes found that fasting can effectively reduce weight and prevent type 2 diabetes, and can improve the blood sugar level, insulin and low-density lipoprotein cholesterol levels of overweight and obese friends.
Help control blood sugar
Studies have shown that light fasting is a safe dietary intervention, which is conducive to reducing fasting blood glucose and insulin resistance and reducing postprandial blood glucose levels. Not only that, not eating food is also helpful for the treatment of chronic diseases such as cardiovascular and cerebrovascular diseases.
lose weight
A light diet can establish healthy eating habits. By cultivating consciousness and choosing foods with low fat, high protein and high dietary fiber in proportion, we can realize satiety and avoid excess calories.
Relieve bad emotions
Foreign studies have found that more than 80% of the symptoms of depression and anxiety in 52 patients with chronic pain have been alleviated after two weeks of fasting treatment.
How to fast food?
Female sugar friends control the food calories at 500 calories, while male sugar friends control the food calories at 600 calories.
1 water: drink plenty of water and ensure at least 8 glasses of water every day; Encourage drinking black coffee and tea (no
Milk, sugar, partner)
2 Fruits: Choose fruits with high satiety, such as apples, grapefruit, papaya, blueberries and oranges.
Oranges and so on. Avoid eating fruits with high monosaccharide content such as lotus and jackfruit; Don't use dried fruit.
Products replace fruits.
Vegetables: Choose vegetable cooking methods with less oil and sugar. It is recommended to avoid cold salad and blanching for vegetables with high starch content such as potatoes and corn.
Conditional sugar friends can choose a light meal replacement bag. Light meal replacement bags prepared by professionals can provide corresponding energy and improve intestinal health. At the same time, trace elements such as vitamins and minerals can be added to make the nutrition more balanced and avoid malnutrition caused by light eating.
It is very convenient to use a light meal replacement bag. It has a certain calorie value, so it does not need to be calculated by a scale before eating, which is convenient for controlling calorie intake.
Non-fast food day diet plan
The diet on non-fasting days can be carried out according to the usual diabetes diet.
1, three meals: breakfast and lunch can be carried out according to the original diet plan, and low GI meal replacement bags can be eaten for dinner.
2, life: work and rest on time, refuse snacks, ensure sleep.
3. Snacks: Avoid meals other than fruits and dairy products.
4. staple food: avoid all staple foods such as polished rice and flour, and advocate replacing semi-staple foods with miscellaneous grains such as potatoes and beans.
Which sugar friends are suitable for fast food?
1, friends with body mass index above 24, and sugar friends with body fat rate and waist circumference exceeding the standard;
2, three high people and friends with various chronic diseases;
3. People who have bad eating habits, don't eat on time, or often eat fast food.
Sugar friends who are not suitable for fast food.
1, pregnant women and children are in the stage of needing timely nutrition supplement every day, and it is not appropriate to eat lightly;
2, light weight, light weight is because the body's absorption function is poor, which may be a congenital problem or a gastrointestinal problem. Therefore, we should get rid of bad eating habits and take care of them slowly.
3. People suffering from serious diseases, such as mental patients, critically ill patients, and people who are particularly weak, do not recommend a light diet.
Finally, talk about some problems that need to be paid attention to when fasting.
1. Everyone must closely monitor blood sugar during fasting to avoid hypoglycemia.
2. No matter which scheme you choose for light fasting, you should gradually increase the fasting time. During fasting, the calorie intake will gradually decrease, and your body will feel unwell. You should eat in time to replenish energy.
3. Exercise should be arranged in the non-fasting period as far as possible to ensure that there is enough physical strength to maintain the exercise time and intensity; People with low body fat should pay more attention to supplement protein to prevent the body from breaking down muscles and protein to provide energy.
4. If you have symptoms of hypoglycemia such as dizziness, sweating, limb tremor or even syncope, you should immediately add sugar (sugary drinks, candy, etc. ) and stop fasting.