You may have tried three-day fast food, 2 1 day fast food plan, etc. So are these really effective?

People who have been trying to lose weight for a long time have heard that "breaking the valley to lose weight" is a very torturous way to lose weight, and the effect varies from person to person. The intermittent fasting method mentioned today is relatively better, but we still need to know more before using it. Can fast food really make people lose weight easily?

What is fast food?

The once popular method of losing weight, called 5:2 light diet, was put forward by Dr. Michelle Harvey, a British professional doctor. The main method is to maintain a normal diet five days a week and have fast food on the other two days, but fast food days cannot be two consecutive days and must be carried out separately. For example, you can choose to eat fast food on Monday and Thursday. Note: fasting day is not to eat nothing at all, but to consume a quarter of the daily calories. Don't overeat on the fifth day of non-fasting, but eat appropriate calories, such as brown rice, oats, high-protein foods, fruits and vegetables, and drink plenty of water.

Is fasting really good?

Although the benefits of intermittent fasting have been confirmed by authoritative organizations, there are still some shortcomings in its research, such as small sample size, short observation time and unclear long-term effect (such as longevity, which requires long-term observation).

As a new type of diet, intermittent fasting is still controversial in many scientific research institutions in terms of its effect, safety and side effects.

In addition, eating too little on fasting days may also lead to a great increase in appetite on non-fasting days, leading to a serious excessive calorie intake, which has a negative impact on fat reduction.

Which groups are fasting suitable for?

Fasting still works for some people. Large appetite, large weight base and vigorous metabolism can be used as a reference for people who meet these characteristics to lose weight. Fasting helps to control appetite. In layman's terms, it is to make the stomach smaller.

Not suitable for people: people with low blood sugar, low metabolism, normal body mass index and heavy exercise.

Finally, even if fasting is effective, it is only temporary, and the weight will rebound slightly after stopping fasting. In the long run, eating less and eating more meals, exercising healthily and persisting in exercise are still the best choices for losing weight.

Appendix: 7 ways to stop greed

Learn to hate food.

Pay more attention to the material and taste of food, such as too oily, too salty, too greasy and too sweet.

Try to starve

Try not to eat any food within 4 hours. Including snacks. People who eat too much are always eating. Try to be hungry for a while, then for a while, and let your body minimize the signs of hunger, so that your appetite can be controlled slowly.

Timing and quantification

It takes 10 days to form the habit of eating regularly and quantitatively. After that, you will feel hungry before eating, and your body will feel just right.

Eat slowly

Extend the meal time to at least 30 minutes. No matter whether the food is delicious or not, you should savor it like a gourmet.

Be true to yourself

If you like, you can give yourself a big meal every once in a while until you really feel full. From then on, you will have vitality, and you can adjust yourself later.

Don't be disturbed

Practice taking regular breaks while eating, stop to talk for a while, listen, and then continue to eat. Gradually, the two will naturally alternate.

Learn to be temperate

There are three ways to achieve moderate and conscious eating. Slow down the speed of eating, focus on the taste of food, and leave excess food on the plate; Reduce the amount of food on the plate and ask yourself if you are full while eating; Reduce the number of dishes in a meal, or eat only a small part of each dish.