Is the 5:2 fasting method popular for weight loss? How to eat it correctly? Eat like this for 2 days of light fasting every week

Among the hundreds of weight loss methods, "fasting" is always mentioned. The most common fruit and vegetable fasting (eating only apples or fruits and vegetables) can supplement dietary fiber and give a feeling of fullness, but the disadvantage is that the nutrition is unbalanced, lacking protein and fat. Although weight will drop rapidly in the short term, it is difficult for ordinary people to eat only fruits and vegetables for a long time. Once stopped, subsequent problems such as endocrine disorders and rapid weight regain will come one after another.

The 5:2 intermittent fasting method was once quite popular abroad. This weight loss method was proposed by British doctor Mosley. After visiting nutrition and disease experts in Britain and the United States, he found that intermittent fasting is the most suitable eating habit for the healthy development of the human body. The 5:2 fasting method advocates a normal diet for five days and intermittent fasting for two days (boys consume 600 calories and girls consume 500 calories). Dr. Mosley, who is in his 50s, used this method and lost 9 kilograms in 3 months, and his body fat dropped from 28% to below 20%. At the same time, science has proven that such a diet pattern can greatly improve the incidence of cardiovascular disease, diabetes and cancer, and even generally show a better spirit and a happier physical and mental state.

1. Choose two days of fasting each week (not not eating at all, but reducing the amount to 1/4 of the usual amount, 600 calories for boys and 500 calories for girls).

2. Eat normally for the other five days.

3.On fasting days, only eat good food (high-quality protein, low sugar, vegetables and fruits).

4. Over time, your eating habits for the other five days will naturally change, tending towards healthier eating (even if they don’t change, it will not affect the results).

Zhao Hanying, director of Taiwan's Morning Light Health and Nutrition Specialty Consultation Center, also believes that moderate intermittent fasting is highly recommended. It not only allows the body to rest and not have to digest food all the time, but also provides time to repair damaged cells and detoxify. Moreover, intermittent fasting is only performed for two days a week, which is not easy to affect the quality of life. After working hard for one day, you can eat the food you want the next day, which is easier to form a habit.

As for how to set the intermittent fasting dates, nutritionist Han Ying recommends Mondays and Thursdays. Mondays are the busiest days at work, so there is less time to eat. Thursday has a mini weekend on Wednesday or Friday, when you can relax, which is the best time to start an intermittent fasting diet.

breakfast:

●Half bowl of low GI staple food (brown rice, oats, corn, sweet potato with skin, about 140 calories).

●One serving of egg, beans, fish and meat (1 egg, one cup of unsweetened soy milk 240c.c., chicken breast, about 70 calories).

●One serving of low GI fruit (1 small apple, 1 small bowl of seeded and sliced ​​guava, half a banana, about 60 calories).

●Eat more vegetables (without cooking with oil).

dinner:

●2-3 servings of egg, bean, fish or meat (palm-sized fish or meat slices, cooked by blanching, baking, steaming, etc., about 140 calories for a girl's palm and about 210 calories for a boy's palm).

●A small handful of nuts (cashews, almonds, walnuts, hazelnuts, about 90 calories).

●Eat more vegetables (without cooking with oil).

Since you only eat two meals a day, your food intake is reduced. If you are worried about being hungry, nutritionist Han Ying recommends going to bed early during these two days to avoid eating too much. If you are really hungry and can't sleep, you can have a bowl of miso and tofu soup, or drink soy milk and a boiled egg. Protein can synthesize tryptophan to help you fall asleep, and a good sleep will double the weight loss effect.

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