/kloc-the 0/7-day diet was developed by family doctor Mike, a member of the San Diego branch of the American Family Medicine Association. Moreiro was founded on 20 10, and became popular in Europe and America. His book "17 Day Diet" ranks first in The New York Times's best-selling books for losing weight. Diets in Review, a well-known diet review website, selected 17 days diet as? The most popular diet of the year? . The 17-day diet proposed by Dr. Mike is divided into four cycles, and each cycle is 17 days. He summed up that the biggest feature of this diet is four words: effective.

/kloc-What's the difference between the 0/7-day slimming diet plan and other diets?

/kloc-The biggest difference between the 0/7-day diet and other diets is that it will never make you feel bored. In 2008, Dr. Mike initiated? Walking with a doctor? Activities, walk with patients twice a week, encourage patients to do more exercise and maintain good interaction with patients. Dr. Mike found that every dieter wants to see changes immediately when he loses weight. If the speed of losing weight is far from what he expected, people will often lose patience, give up halfway and fail to persist. Therefore, the 17-day diet should be effective quickly. This diet is different from other diets, and the four-stage slimming process has basically not stopped. Seventeen-day diet meeting? Make the body wonder? The intake of calories and diversification of food can prevent the body from falling into a state of complete adaptation, so that the number of weighing scale will not stagnate.

/kloc-Three reasons why dieting for 0/7 days can make you slim down.

First, it is better to lose weight quickly than gradually.

It is generally believed that losing weight quickly will lead to a rapid rebound. However, the latest scientific research confirms that slowness is not necessarily good. A study published by the University of Florida shows that the way to lose weight for a long time and keep the weight loss effect is to lose weight quickly, not gradually. In the study, 260 obese women were selected, and those who lost more than 1kg per week lost weight rapidly. Compared with gradual weight loss, the overall weight loss effect of the fast weight loss group is better, and it can last for a long time without rebounding.

Second, regulate carbohydrate allergy.

Many people don't know that they can't lose weight because they are sick? Carbohydrate allergy? If your body is sensitive to carbohydrates, you can't burn fat effectively, and most of the carbohydrates you eat will become fat.

Third, eat well and move less.

You don't have to eat tasteless to lose weight: three meals of hot dishes, eating too much water, gluttony can only eat whole wheat bread, and look at the heat meter before buying food? This is a necessary process for almost all dieters. This is both painful and torturous. In fact, there is no conflict between weight loss and food, and eating meat can also slim down. You don't have to eat the same food every day, because it may make your body get used to it and make it harder for you to lose weight. You don't have to sweat to be thin. Eating the right meal is more effective than exercising for two hours. In the early stage of weight loss, once the excess water is discharged, you will see the slimming effect within 3 ~ 4 days, which will give you more motivation to lose weight. But as time goes by, you find that you can't lose weight anymore, because all you lose is water, not fat. As long as you add 17 minutes of aerobic exercise and proper food every day, you can really lose weight from the inside out.

Four cycles of 17-day diet

Cycle 1: protein accelerates weight loss.

As we all know, the first cycle is the one with the most obvious effect. You can lose about 4 ~ 6 kilograms. This stage is to let the fat exercise in a healthy way. If you are? No meat, no joy? People, then this stage will not make you feel pain. Protein helps burn fat for six reasons:

1. It takes more energy to digest protein than to digest carbohydrates or fats. So after eating protein food, the body will burn more calories to digest.

2. Adding enough protein to the diet can stimulate the body's fat burning mechanism and produce? Glucagon? Glucagon is a hormone that tells the body to transfer dietary fat into the blood and use it as energy instead of storing it.

3. Adequate intake of protein can help the human body to preserve the net muscle mass and prevent the muscle from disappearing due to a fast diet. Of course, the more net muscle mass, the more calories you burn, even at rest.

4. Eating protein helps to keep blood sugar stable, and will not make energy fluctuate greatly.

5. Adequate protein in the diet can increase the activity of thyroxine, thus improving metabolism (one of the main functions of thyroid is to regulate metabolism).

6. protein in diet can suppress appetite and avoid overeating. Of course, at this stage, you also need to eat a lot of vegetables and low-sugar fruits, and exercise for 17 minutes every day to accelerate the detoxification of your body. A study in Canada pointed out that when overweight people go on a diet, if toxins are released into the blood, the metabolic rate will slow down, which means that the burning rate of calories will slow down, and the unused calories will be converted into fat and stored, thus slowing down the slimming rate.

The second cycle:? Fasting every other day? Restart metabolism

The next seventeen days, you need to adopt something similar? Fasting every other day? Restart metabolism. That is, the first stage and the second stage of diet alternate. The second stage diet was adopted on odd days, and the first stage diet was adopted on even days. ? Fasting every other day? Our research results are published in the American Journal of Clinical Nutrition. It is not a real fasting, but refers to alternating low-calorie and high-calorie days to improve metabolism, reduce body fat and avoid stagnation. In other words, in the second stage, you need to eat low calories on odd days, such as fresh vegetables, low-sugar fruits, lean meat and so on. And relatively high heat.

Cycle three: achieving the goal

If you have successfully completed the first two cycles, you should have lost weight for 34 days by this cycle, and you will soon see the dawn! At this time, the figure has been relatively slim, and the color should be good, and everything looks good. In the meantime, you can generously add new foods to the menu, such as whole wheat bread, noodles, snacks, moderate fat and moderate drinking. In fact, carbohydrates are not the enemy of mankind. As long as you can ensure the right amount and eat it before two o'clock in the afternoon, the slimming results will not be shaken. At this stage, you need to increase the amount of aerobic exercise, such as hiking, jogging, cycling or going to the gym for aerobic classes. Remember to extend the daily exercise time from 17 minutes to 45-60 minutes.

Cycle 4: Stay slim

You can cheer yourself up at this stage! You have lost weight successfully, and you are the winner of the war against obesity. In the next. 17 days, attention should be paid to prevent fat from getting on the upper body again. At this time, I want to tell you bad news and good news. The bad news is that you need to control your diet all the time; The good news is that your previous efforts made it easier for you to do this than others.

Of course, you don't have to be too hard on yourself now. Will it fit? Reconciliation with your body? . From Monday to Friday, strictly follow the diet policy of the first three cycles, and on Saturday and Sunday, you can indulge yourself and eat whatever you want. Doing so can also make the metabolic system chaotic, so as to play a better role and help to lose weight. Because after five days of dieting, you increased your energy intake for two days at the weekend (you may have eaten fried chicken, ice cream, cheesecake, etc. ), and the increase in calories in your diet accelerates your metabolism. After that, when the metabolic system is running at full speed, you return to Monday's eating life, and the energy burning rate does not slow down immediately. But don't be too indulgent on weekends. You'd better not eat more than three meals of your favorite food. You can burn calories by exercising or doing housework on weekends, or you can have a good sleep. Science shows that lack of sleep is easy to get fat.

Small health examination

See if you are allergic to carbohydrates.

1. I like carbohydrates and sugary foods.

I am often overweight, so it is difficult for me to lose weight.

I seldom exercise or even don't exercise at all.

Long-term or frequent suffering from depression and compulsive overeating.

I get nervous and irritable sometimes.

6. After eating sugar, you will become very tired and unable to think clearly.

7. I prefer carbohydrates to protein.

8. My diet is mainly processed foods, such as white bread, pasta, desserts or sugary cereals.

If you have more than three? what's up You may be allergic to carbohydrates. But as long as you follow the diet of 17 days, you can gradually change into high-quality carbohydrates in each cycle and adjust your physique.

/kloc-ingredient list for 0/7-day diet cycle (specially designed for Asia)

The first cycle:

Scavenger vegetables: bamboo shoots, bean sprouts, Chinese cabbage, Chinese kale, lotus root, green beans, laver, peas, spinach and celery;

Lean protein: catfish, sardines, flounder, salmon, chicken breast, eggs (no more than two) and protein (no more than four);

Low-sugar fruits (two servings a day): apples, berries, grapefruit, oranges, peaches, pears, dates and red grapes;

Foods containing probiotics (twice a day): low-fat yogurt, Yakult, sour cabbage, kimchi;

Friendly fats (one or two tablespoons a day): olive oil, linseed oil.

The second cycle:

Including all foods in the first cycle, as well as lean protein: all kinds of tofu, soybean milk, organic beef;

Natural starch: edamame and brown rice (brown rice instead of white rice).

The third cycle:

Includes the foods of the first two cycles, and natural starch such as buckwheat noodles, Lamian Noodles, rice noodles, Chinese noodles and oolong noodles is added.

These slimming ideas are misleading you.

To lose weight, high-intensity exercise is a necessary mistake!

When it comes to slimming, many people think of high-intensity exercise, which is actually unnecessary. Eating more protein can increase muscles and become? Fat burns easily, so you can lose weight without high-intensity exercise? Easy to lose weight. Insisting on high-intensity exercise will have the opposite effect on slimming.

Eating salad is the main mistake in the process of slimming!

In the process of losing weight, if you only eat vegetable salad, it will really reduce your calorie intake. But if the calorie intake is too low, it will make the body emit? Maybe starve to death? Call the police to reduce energy consumption and store fat as much as possible. Therefore, sticking to a low-calorie diet that only eats salads will make your body thinner.

The meat you eat will become fat!

Not eating meat will lead to too little intake of protein and accelerate muscle formation. In fact, protein's high-content meat is a good helper to lose weight. Meat with less fat, such as red meat, chicken and fish, is actually edible. As long as you don't eat too much, you won't get fat.