"Fast food" is easy to stick to.
Fast food: an easy way to lose weight for a long time.
Dieting is a way to lose weight that many people are familiar with, but as we all know, it is too difficult to beat hunger! Stick to a diet for a period of time, although you can immediately see the weight loss visible to the naked eye, but such a diet is harmful to your health.
Liu Jia, a doctor of clinical nutrition in the Third Affiliated Hospital of Guangzhou Medical University, said that "fasting" is a popular way to lose weight in recent years, but "fasting" is not a long-term diet, but a routine way to replace normal three meals with low-calorie food. Effectively prevent fat growth, thereby reducing fat content, combined with moderate exercise, but also reshape muscle lines.
Take "5:2" fast food as an example. Seven days a week, you can have a normal diet for five days and a "fast food" for two days (the daily calorie of men is no more than 600 calories and that of women is no more than 500 calories), and you can restore your body to the most natural state through a low-calorie diet to achieve the purpose of slimming. This way of losing weight is easy to adhere to and can be implemented for a long time.
Liu Jia introduced that before starting "fasting", it is suggested to record information such as weight (fasting in the morning), body mass index (weight/height squared) and target weight, so as to compare with later practice data. Generally, you lose 0.5- 1kg on the day of "fasting", and your weight will rebound slightly after returning to normal diet, which is related to the physiological cycle of the human body. Long-term observation of body weight showed a downward trend. Liu Jia suggested that it is best to practice "fast food" for a long time and make it a daily habit.
"Not eating" is not not not eating meat.
Fasting day: only eat food that meets basic physiological needs.
"When people lose weight by fasting, if they cooperate with a scientific diet, the next day after fasting will not only feel tired, but also be full of energy." Dr Liu Jia introduced. Fasting is not a "hunger strike" of eating nothing. On fasting days, the principle of diet is to eat only foods that can meet the basic physiological needs, and the diet is mainly high in protein, which can not only meet the body's demand for protein, but also indirectly prolong the satiety time.
"Fast food" can choose a fast food day according to its own situation. Many friends have more activities on weekends and eat more than usual, so they can arrange to eat lightly on Monday and Tuesday. There are many recipes to choose from on fasting day. You should choose according to your own situation, and what suits you is the best.
It is not recommended to completely ban carbohydrates on "fast food" days, nor to rely entirely on high-protein foods. The general principle is that protein is about 20%, fat is about 30%, and carbohydrate is about 50%. These energies are distributed to three meals according to the ratio of 3:4:3.
A total ban on carbohydrates is not recommended.
Four "fast food" methods make you lose weight easily.
Dr Liu Jia recommended the following four "fast food" methods, which dieters can choose according to their own situation.
1.5:2 fasting method
The most widely known "fast food" method is to eat normally for five days a week, and choose two discontinuous days as fast food days, so that the food intake is reduced to 25%-30% of normal.
2. Fruit and vegetable juice fasting method
Choose to stop eating for 2-5 days in a month, only drink boiled water, fruit and vegetable juice and vegetable soup, and control the daily calorie intake at 300-500 calories.
Step 3 fast every other day
Eat normally one day, and reduce the food intake to 25%-50% of normal the next day.
Step 4 fast during the day
One day 16 hours without eating, and 8 hours for normal eating.
Try fasting with fruit and vegetable juice.
Although "escaping from grain" is good, these three points need attention.
Dr Liu Jia reminded that "fast food" is good, but it is not suitable for everyone. This diet control method is more suitable for people with muscular, overweight, excessive waist circumference, high blood lipid, decreased insulin sensitivity and poor ability to control food intake. At the same time, when fasting, we should pay attention to the following points:
1. Fasting is not about not eating, but also ensuring low-calorie nutrition intake during fasting.
2. Fasting should be combined with exercise, and less intense exercise such as walking can be carried out to avoid strenuous exercise.
3. You can't just consider calories without considering nutrition on an empty stomach. It's also 500 kilocalories. Eating fruits and vegetables is more nutritious than drinking sugar water.
Liu Jia specially reminded that not everyone is suitable for fast food, lean body mass index ≦ 18.5, special people with weak constitution such as anemia, hypotension and hypoglycemia, pregnant women, children, people with postoperative and eating disorders.