Turning into a bird's stomach, 1410 mild fasting is popular! Nutritionist: Don't step on these three super mines

Many people pursue rapid weight loss and believe that fasting is the most effective way to lose weight in a short period of time. Therefore, various fasting methods have become very popular in recent years! Whether it is the commonly heard 168 intermittent fasting method, 52 fasting, or 1410 fasting method, they all use eating within a certain time range and fasting at other times to achieve the effect of rapid metabolism and fat loss. Nutritionists say that in order to naturally develop a "bird stomach", it is not necessary to go as drastic as not eating or drinking. The 1410 fasting method is a gentle and comfortable way to lose weight.

If you decide to lose weight by fasting, what are the landmines you should be careful of? Nutritionist Cheng Hanyu said that the "1410 mild fasting method" that has become popular recently is easier to implement and gentler than the strict 168 intermittent fasting method, and is a comfortable way to lose weight.

1410 mild fasting method: 14 hours fasting, 10 hours eating

The "1410 mild fasting method" is to fast for 14 hours (not eating anything with calories) and eat for 10 hours (it's okay to eat some delicious food) out of 24 hours a day, so that the body can correct the balance and reset it, turn on the metabolic switch, and let the body burn fat and consume calories within 10 hours, thereby reducing weight.

Nutritionist Cheng Hanyu recommends eating from 10 am to 8 pm every day, starting with the first bite of caloric food. You can eat 2 to 4 meals, but maintain 80% to 90% full and do not overeat; protein intake should be sufficient and evenly distributed. Eat natural, balanced food and eat more vegetables to help the growth of good bacteria and promote metabolism. Drink less sugary drinks, snacks and desserts. During the fasting period from 8 pm to 10 am the next day, you can turn on your body and shut down your metabolism; you can burn fat and consume calories; fasting after 8 pm will be more effective.

Adopting the "1410 mild fasting method", you can conservatively lose 0.5 kg in a week.

Fasting for more than 12 hours can start burning fat, improve insulin sensitivity and reduce inflammation.

Adopt the "1410 mild fasting method" and you can lose 0.5 cm in a week.

Circadian rhythm is a regulatory mechanism that maintains metabolic homeostasis and coordinates nutrition, physical activity, and sleep processes so that anabolic and catabolic pathways are active at different times of the 24-hour day. Adopting the "1410 mild fasting method", you can lose 0.5 kg in a week conservatively, and easily reach 2 kg in a month. In summary, there are 8 major advantages:

[8 major advantages of the 1410 mild fasting method]

1. Change to a bird stomach:

A big eater or a small stomach is not innate, it is acquired! By restricting your eating time, you can automatically reduce your calorie intake by 20%, and it can also help stabilize hormones and reduce hunger. At this time, the hormones that make you feel full increase and the hormones that make you feel hungry decrease, which helps you regain the feeling of fullness.

2. Antioxidant

Studies have found that lowering 8-isoprostane levels (prostaglandin isomers, the main product of arachidonic acid oxidation) and reducing oxidation reactions may be related to the improvement of insulin resistance.

3. Increase DNA Repair

Cells go from building mode to rest and repair mode, cleaning up and repairing defective mitochondria (the energy-generating furnaces of the cell) and reducing oxidative damage (the cellular damage that ages tissues).

4. Improve insulin resistance

Fasting for more than 12 hours can start burning fat, improve insulin sensitivity and reduce inflammation.

By restricting your eating time, you can automatically reduce your calorie intake by 20%, and it can also help stabilize hormones and reduce hunger.

5. Improve diabetes

Fasting periods may improve blood sugar control via a metabolic switch, which occurs when going from a fed to a fasted state. The metabolic switch induces liver cells to produce ketone bodies, increases insulin sensitivity, and reduces fat accumulation.

6. Helps stabilize blood pressure

The study found that in patients with metabolic syndrome, systolic and diastolic blood pressure were reduced by approximately 4% and 8%, respectively, possibly due to adjustments in insulin resistance and increased urinary sodium excretion.

7. Improve goldfish brain and enhance cognitive function

Levels of a compound called brain-derived neurotrophic factor (BDNF), a protein necessary for maintaining healthy neurons, increase.

8. Does not affect athletic performance

The results of multiple comprehensive research analyses found that it does not affect muscle strength and anaerobic exercise performance.

Nutritionist Cheng Hanyu reminds us that when implementing the "1410 Mild Fasting Method", we should avoid the following three major pitfalls to avoid wasting our efforts:

Nutritionist Cheng Hanyu reminds us that when implementing the "1410 Mild Fasting Method", we should avoid the following three major pitfalls to avoid wasting our efforts:

1. Eating While Fasting

Fasting means not eating caloric foods. At this time, please put the spirit of cherishing food in the deepest part of your heart. If you eat fruits, vegetables, drink soy milk, protein powder, food that your children cannot finish, other people's leftovers (the spirit of cherishing food), drink alcohol, or eat snacks that others are eating during the fasting period because you are greedy, not only will your weight loss effect be greatly ruined, but it will also stimulate blood sugar and insulin, making the weight loss process long and difficult, so make up your mind to do it again.

2. Revenge eating

Revenge eating, as the name suggests, is the same as revenge traveling. In your heart, you feel that you must cherish the time and make use of the golden 10 hours when you can eat. Therefore, you may eat twice as much food as usual, or even eat until you are 120% full. This will greatly increase the chance of failure, so be careful.

Basal metabolic rate not reached

The more you eat, the less you eat, and eventually you won’t be able to reach your basal metabolic rate! The basal metabolic rate for boys is about 1500 calories, and for girls it is about 1200 calories. It is recommended to eat this amount every day to avoid weight rebound.

If you have special diseases or diabetes, it is recommended to consult a nutritionist before proceeding.

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