The "intermittent fasting" weight loss method is very popular, how to eat effectively? Protein is essential, experts teach you how to eat it more

If you want to lose weight, you can eat like this two days a week

Eating protein while losing weight is a good way to "squander" the body's energy.

Dieting is necessary to lose weight, but it doesn’t have to be painful. The best way is to set aside 2 days a week to restrict your diet, and eat and drink as usual for the remaining 5 days. If you stick to it for a month, you can lose noticeable weight! More importantly, this intermittent fasting can also help prevent disease and aging!

How to do intermittent fasting?

During the two days of intermittent fasting, you don’t have to starve yourself completely. Instead, your calorie intake should be controlled at 500 calories, which is half of the normal food intake of an adult woman. As long as you find a food combination that is low in calories, balanced in nutrition, and has a strong sense of fullness, you will achieve the effect of losing weight without feeling it. The specific combination is as follows:

First, you need two eggs and a bottle of milk. The total calories of the two together are 250 calories. This is only half of the total calories for the day, but it ensures the protein supply for the day.

Protein is necessary in the process of losing weight, and you absolutely cannot eat a completely vegetarian diet (all plant-based foods). Firstly, it is the structural foundation of the body and the steel and cement of the human body. Once it is lacking, it is easy to collapse, and the muscles, bones, and skin will all be affected. Many people are so thin that they are just skin and bones. In fact, it is not the fat that is missing, but the protein structure that is damaged.

At the same time, if there is protein in the food, you will feel hungry later because it is digested more slowly than carbohydrates and fats. In other words, food with protein is more filling.

Another very important point is that the process of food digestion, the gastric mucosa, intestinal peristalsis and the secretion of digestive enzymes all consume energy. Among them, digesting protein consumes the most energy. If the protein eaten is eventually converted into 100 calories, 30 calories of it are used for digestion. Therefore, eating protein while losing weight is a good way to "squander" the body's energy.

Next, you can use multi-grain porridge as your staple food, because 100 grams of multi-grain porridge has 47 calories, and two bowls have less than 100 calories. It is rich in fiber, provides a strong sense of fullness, and is rich in various minerals and vitamins, which can ensure nutritional balance during dieting.

Next are the vegetables. If you eat 500 grams of stir-fried vegetables, the calories are about 100 calories. Vegetables are one of the foods with the lowest calories. As long as they are not fried with too much oil or boiled in water, eating more of them can not only satisfy your hunger but also provide a lot of vitamins. Its vitamin content is much higher than that of fruit.

The remaining calories should be given to fruits. If it is summer, you can eat watermelon, which is the best food for weight loss because it is high in water and relatively low in calories. 500 grams has only 100 calories, which is lower in calories than other dense fruits.

Intermittent fasting diet

To sum up, two eggs, a bottle of milk, two bowls of whole-grain porridge, 500 grams each of fried vegetables and watermelon, if eaten in one day, the calorie content of these foods is about 500 to 600 calories. This amount of food will not make you feel extremely hungry, and it just meets the calorie standard for the two days of intermittent fasting.

For the remaining 5 days, you can indulge yourself a little, as long as you don't eat too much oil, too sweet, or too much. Your daily calorie intake is about double that of these two days. This 5:2 dieting rhythm will not only help you lose weight, but also prevent disease and fight aging, and activate the "cellular autophagy" we mentioned earlier.

This article is excerpted from the book "Wet Fat: Get Rid of Wetness First to Lose Weight" by Happiness Culture