? What is fast food? Skip food, eat 500 or 600 calories two days a week, and don't eat too much on the other five days, so you can lose weight steadily. As long as you fast for a few hours, your body can turn off the fat storage mode and start the fat burning mode. What are the benefits of not eating? Why did more and more people start to participate in this activity?
? Studies show that fasting can not only make us thinner, but also improve our mood, protect our brains and avoid memory loss and cognitive decline. At the same time, it can control diabetes and lower blood sugar. One way to avoid diabetes is to exercise more and avoid eating foods that will lead to a sharp rise in blood sugar and high insulin concentration. Fasting can also change this situation. Fasting can also keep us from cancer. Fasting for any length of time can reduce the concentration of insulin-like growth factor-1, thus reducing the risk of various cancers.
? Therefore, we should adjust our eating habits as soon as possible. Starting from young or middle age, it can slow down the speed of brain transformation and make the brain still work normally at the age of 90.
The habit of fasting
1. How much to eat, what to eat and how to start.
Eat 500-600 calories a day: two days a week, it takes determination to reduce calories to a quarter of one day's diet. Once you get used to it, fasting will become your second nature, and the feeling of being deprived of your appetite at first will disappear. In particular, remember that tomorrow is a new beginning-in fact, tomorrow is a full day. It is certainly helpful to find an empty stomach meal that suits you. Remember to change your diet more: different textures, colors, smells and crunchy tastes. As long as you please your mouth, you won't frown at the hard work of fasting.
2. Timing of fasting: The longest-term implementation is to choose two discontinuous fasting days every week, and the fasting days consume 600 calories, which are divided into breakfast and dinner. 5:2 diet, 5 days normal, 2 days fast food.
3. What to eat: Two principles, your goal is to eat food that can satisfy you, but never exceed the limit. The food that best conforms to this principle is the food with high glycemic index but low glycemic index in protein. Can prolong satiety time, not super high protein. Fasting is not recommended to completely ban carbohydrates, nor is it recommended to permanently rely on a high-protein diet.
4. How does protein eat? We can't just take protein and protein to maintain muscle health, protect cell function, regulate endocrine, promote immunity and enhance physical strength. 50g per day. Please choose high-quality protein, such as steamed white water fish, which is low in saturated fat and rich in minerals. Choose skinless chicken instead of red meat. Try low-fat dairy products. Add shrimp, tuna, tofu or other plant proteins to the menu. Nut seed beans (soybeans, peas and lentils) are rich in cellulose and can be used to fill the stomach on fasting days. Nuts are high in calories, but their gi values are mostly low and full. Eggs are low in saturated fat and rich in nutrition, and eggs are the main breakfast on fasting days. Two eggs and 50 grams of smoked salmon are equivalent to 250 calories. People who eat eggs for breakfast in protein are less likely to get hungry than those who only eat wheat and protein for breakfast. Choose to wave eggs or boil eggs to avoid unnecessary calories. Give up toast and steam asparagus instead.
Therefore, we should integrate light food into our daily life. As long as they are not pregnant women, children and some patients, others can start a light diet now. Please ask yourself, not now, but when. Please start fasting on the day when you feel strong, purposeful, calm and determined. A busy day can make an empty stomach go by quickly, and a lazy day often makes the time tortoise move forward quickly. Before fasting, write down your weight, BIM and target weight in your diary and wait to see your progress.
? The reward of fast food is worth your persistence. It will get easier and easier when you get used to it. How to overcome hunger: you can comfort yourself and stick to it for one day. There is no need to panic about hunger. Hunger will subside. Take a growling stomach as a good omen, a healthy angel. As long as you wait carefully, you are absolutely capable of overcoming hunger. As long as you have firm willpower and control that feeling, you choose to do something different, go for a walk, call your friends, have tea, run and take a shower. After a few weeks of implementation, most people who tried fast food said that their hunger had diminished. In the first few weeks, both body and mind have to adapt to new habits, and most of them can adapt well. Courage, on fasting day, restrain yourself and find something to distract yourself. Before long, the brain can be reset and hunger will be cancelled.
Flexibility is the key to success: your body is not mine, so it will be really effective to make your light food plan according to your needs, daily life, family, determination and preferences. Everyone's life is unique. As long as the principle is strictly observed, only 500-600 calories are consumed every day, and the longer the fasting time, the better, twice a week.
6. The effect of light fasting: some weeks are fast, some weeks are slow, and some weeks are stagnant. Generally speaking, every day of fasting can be reduced by about half a kilogram. This is not complete fat, some is water, and some is food digested in your body. Ten weeks can reduce about four and a half kilograms of fat, which is better than a typical low-calorie diet. The point is, you can't bounce back for a long time. But more important than reducing tonnage, you will get huge health returns. Now, when you look in the mirror, it becomes lighter and lighter. Soon, you will inadvertently choose healthy food. You will begin to understand hunger, control hunger and know what real hunger is. You will also realize what is called comfortable satisfaction. I'm full, but I'm not full. The point is not to overeat and get drunk. Your digestive function will be better, and the whole person will be more energetic. After fasting for six months, you may eat half less meat and more vegetables than before. Many people who don't eat instinctively don't want to eat bread. Indigestible junk food and snacks no longer seem to attract you, and exquisite desserts are not as attractive as before. The fundamental power of fast food: encourage you to re-examine your diet, which is your long-term return on the road to health. Self-improvement of mind: start to get rid of the bad habit of eating. After a long time, you will find that you eat too much. You have changed your mind, and occasionally fasting can exercise the way to control your diet, which is the ultimate goal. After a period of time, you will develop new eating habits, think carefully, think rationally, act responsibly, and get better energy, just like pressing the restart button all over your body. Embrace life.
4. Women eat so fast.
It is recommended to chew slowly, chew slowly and concentrate on eating. Pay attention to the taste of food. Breakfast may be a low-sugar mixed fruit and wheat, as well as some fresh strawberries and almonds and low-fat milk. Eating an apple at lunch time, eating a rich salad at dinner, eating a whole pile of vegetable leaves and some lean protein, maybe smoked salmon, tuna and chickpeas, and drinking a lot of black coffee on fasting days can all help to get through the day.
Men's fast food is like this: breakfast, scrambled eggs, dinner with a little meat or fish and a lot of vegetables.
6. 12 The secret of successfully implementing fast food;
1. Weigh before starting, and count as BIM. You can weigh yourself once a week. From eating to fasting, your weight varies greatly. This difference may come from the extra weight of food in your body, rather than the change of fat content in a day. You might as well weigh yourself for a few more days and work out the average. Set a goal, be reasonable, lose weight without impatience, give yourself time, make a plan and write it down. It is recommended to keep a diary to lose weight. In addition to all kinds of data, I also recorded your experience. The messenger wrote down three good things that happened that day.
2. Fasting with friends,
3. Prepare food for fasting day in advance. Before fasting, clean up the junk food at home and don't be attracted.
4. Check the weight of the food calorimeter.
5. Wait until you eat, and resist your appetite for at least ten minutes, that is, 15 minutes. If you eat snacks, choose foods that don't increase insulin concentration. You can eat carrot sticks, an apple and some strawberries. Don't eat like a hen from time to time. On fasting day, you should concentrate on eating and make yourself fully aware of the fact that you are eating. Similarly, in the days when there is no restriction on diet, we should also be vigilant. Eat until you are full, not until you are full. After a few weeks of practice, you can do it naturally.
6. Keep busy: We humans always find something to do between meals. Fill your days, not your stomach. Any activity that appeals to you will do.
7. Try the fast food mode from two o'clock to two o'clock: change the fast food mode of sleeping the next day to two o'clock in the afternoon, and limit your diet indefinitely after lunch on the first day until lunch on the next afternoon. So you can sleep during this time and feel that your diet is seriously exploited every day.
8. Don't be afraid to think of your favorite food: the habitual psychological mechanism, the more often a person touches something, the less he will value it. Therefore, if you do the opposite and keep suppressing the idea of dieting, the key is to treat food as a friend, not an enemy. Food itself has no magic, is not supernatural, and is treated with a normal heart.
9. Keep enough water, find out your favorite 0-calorie drink, and drink it in large quantities. Drink water before your body complains. Drinking water is a quick-acting method to soothe an empty stomach, at least temporarily.
10. Don't assume that your weight will drop every day: remind yourself that even if you don't lose weight, you can still get health benefits.
1 1. Be pragmatic and cautious, and stop when you feel something is wrong. The plan of fast food must be flexible and inclusive, and it doesn't matter if you break the rules when necessary.
12. Congratulations. Every day of fasting means that you may lose weight and gain measurable health benefits.
In addition, headaches may be caused by dehydration, not lack of calories. You may have mild sugar withdrawal symptoms. Be sure to drink more water. If fasting today makes you particularly comfortable, then stop fasting. It's up to you. Fasting for a short time is unlikely to cause a low calorie reaction. If you are hungry, divert your attention, take a bubble bath, read a good book, stretch your muscles and have a cup of herbal tea. Encourage yourself and congratulate yourself on coming to the end of fasting day again.
Light food menu for women
First one? Breakfast (142 calories) is about half a cup of low-fat white cheese (78 calories), a piece of pear (40 calories) and a fresh fig (24 calories).
Dinner (352 kcal), 3-5 slices of salmon (100g, 180g), 3-5 slices of tuna (100g, 136g), two teaspoons of soy sauce (2 kcal) and mustard sauce (0 kcal).
The second type
Breakfast (190 calories) oatmeal, 40 grams of boiled oatmeal (160 calories), and about half a cup of fresh blueberries (30 calories).
Dinner (306 calories)
Fried chicken fillet (28 1 calorie)
Chicken breast 140g cut into chicken fillet (148 kcal). Add a spoonful of olive oil (27 kcal), a spoonful of Jiang Mo (2 kcal), a spoonful of chopped coriander (3 kcal), a clove of minced garlic (3 kcal), two spoonfuls of soy sauce (3 kcal) and half a lemon juice (1 kcal) to a non-stick pan, and stir-fry the chicken fillet until it is slightly crisp. If the ingredients stick to the pan, add water
Add half a cup of shredded peas (12 kcal), one cup of shredded cabbage (26 kcal) and two peeled and sliced carrots (36 kcal) and fry for 5 ~ 10 min until the chicken fillet is fully cooked. Add water if necessary.
An orange (25 calories)
Total for one day: 496 kcal
Men's light food menu
First kind
Breakfast (283 calories)
Roasted chicken eggs with mushrooms and spinach (245 calories)
Slice half a medium-sized onion (27 calories) and stir-fry with a spoonful of olive oil (27 calories) in a non-stick pan until the onion becomes transparent. Add two chopped white mushrooms or a large white mushroom (3 calories) and stir-fry until Microsoft. Add a cup of tender spinach (8 calories) and fry for 2 minutes.
Pour in two beaten eggs (180 calories), cook for 5 minutes without turning over, then put in the oven and bake over high heat until the egg liquid is solidified. Slightly less than a cup of pedicled strawberries (38 calories)
Dinner (3 12 kcal) with grilled tuna and vegetables (3 12 kcal)
Cut a small red bell pepper (38 kcal) with pedicles and seeds, and a small comb melon with pedicles into pieces about half a centimeter wide (18 kcal). Put it in a bowl, add a spoonful of olive oil (27 calories), stir well, and add some seasonings. In a baking tray, roast the cut vegetables on medium-high heat for 5 minutes, turn them upside down for 5 minutes, put them on a plate and sprinkle with a little lemon juice. Grill a 200g tuna steak (229 calories) in the same baking pan, turn it over once, roast it to your liking, put it on the same plate with vegetables, and sprinkle with a little lemon juice.
Total for one day: 595 kcal
The second type
Breakfast (288 kcal), two small boiled eggs (180 kcal), a slice of whole wheat toast (78 kcal) and thirty fresh raspberries (30 kcal dinner (304 kcal), and grilled salmon with tomatoes (279 kcal).
Preheat the oven or oven to 200℃, spray a thin layer of oil on the small baking tray, and put one 142g peeled salmon steak (252 kcal) and ten small tomatoes (27 kcal). Roast 15 ~ 20 minutes until the salmon is cooked. Half a cup of green beans
The third kind:
Breakfast contains 308 calories of skim milk and small apples.
Dinner 290 salad
Four kinds: half a cup of nonfat plain yogurt, one banana, five big strawberries, one third of blueberries and six almonds? 320 calories for dinner?
? This is a new way of life, you can try it. I was hungry at noon for the first time, then I drank more water and found something else to do, and the hunger passed. As it turns out, everything is not as difficult as I thought. Maybe you can have a try.