Eating two days a week is light, and eating five days a week is normal.
The total intake on fasting days is 500-600 calories.
The total intake on non-fasting days is 1200- 1500 calories for women and 1500- 1800 calories for men.
2 time schedule?
After overeating/satiating
Monday and Thursday are recommended as fasting days.
3 Preventive measures
Drink plenty of water
Eat more foods with high protein and fiber.
Have to eat staple food.
Don't exercise on fasting days.
Bmi > 24 can be used continuously, and BMI < 24 can be used occasionally.
4 my feelings
Hunger on fasting day is true. Hang in there?
I usually come for a week after a big meal and don't need it for a long time. Everyone decides the time to use according to their own situation.
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One-week fast food recipe
1 Monday (fasting day)
Breakfast: 65438 eggs +0 eggs +200ml soybean milk.
Lunch: celery fried beef 200g+ half corn.
Dinner: fried spinach 200g.
Tuesday (non-fasting day)
Breakfast: egg 1+ purple potato 1+ milk 200ml.
Lunch: skinless chicken legs 1+ scrambled eggs with tomatoes 200g+ miscellaneous grains rice 150g.
Dinner: fried broccoli 250g+ half corn.
Wednesday (non-fasting day)
Breakfast: 65438 eggs +0+2 slices of whole wheat bread +200ml soybean milk.
Lunch: clear soup and spicy soup.
Dinner: bitter gourd scrambled eggs+100g rice.
Thursday (fasting day)
Breakfast: 65438 eggs +0 eggs +200ml milk.
Lunch: scrambled eggs with shrimp 200g+ purple potato 1.
Dinner: stir-fried cabbage 200g.
Friday (non-fasting day)
Breakfast: 65438 apple +0+ half corn +200ml soybean milk.
Lunch: steamed eggs with minced meat 200g+ fried wheat 200g+ miscellaneous grains rice 150g.
Dinner: scrambled eggs with tomatoes 250g+ shredded potatoes 100g.
Saturday (non-fasting day)
Breakfast: 2 egg whites +200ml+ milk +65438 purple potato +0.
Lunch: scrambled eggs with shrimp 200g+ fried celery 200g+ rice 150g.
Dinner: scrambled eggs with onion 200g+ boiled baby cabbage 200g.
7 Sundays (non-fasting days)
Breakfast: steamed stuffed bun 1+ tofu 200g+ eggs 1.
Lunch: A boiled fish.
Dinner: 250g+ leek eggs+half corn.