Super fasting ~ lose 3 kg in 1 month

To maintain a slim body, take a look at what’s popular to eat nowadays? Intermittent fasting is a newly popular diet. Emphasis: To adopt "500-calorie delicious and healthy light fasting!" You don't need to eat very little every day, you only need to fast on certain days, the so-called "fasting days". You should fast for at least two days a week, so it is called "5/2 fasting", which means you should eat in moderation for two days and eat normally for the other five "relaxation days".

Intermittent fasting is a newly popular diet. Emphasis: Adopt "500 calories delicious and healthy light fasting!"

Advantages of intermittent fasting: Very flexible!

This intermittent fasting method originated in the United Kingdom and later became popular in other European countries and the United States. What makes this approach different from many other popular diets is that it is based on scientific research. The first principle of the "5/2 intermittent fasting" method is to eat less, which can help you lose weight, and its advantage is that it is very flexible! People who have experienced it can lose at least 3 kg of weight by practicing intermittent fasting for one month, with only 9 days requiring calorie restriction.

According to Delphine, a famous French food stylist and cookbook writer. Germany. Based on the contents recorded in Mondarière's new book "French Women's 5/2 Healthy Fasting Diet to Eat Delicious Food and Lose Weight", the following 4 common Q&As about "5/2 Fasting" are specially compiled for readers to further understand.

Q1: What is the principle of "5/2 intermittent fasting"? What are the characteristics?

A: "5/2 light fasting" means that in a week, you can choose any 2 days as fasting days: the calorie intake should not exceed 500 calories for women and 600 calories for men, and it does not have to be consecutive; the remaining 5 days are "relaxation days" and you can eat normally. It not only helps to lose weight, but also improves health in all aspects, including blood sugar, blood pressure, cholesterol and other health indicators, and helps to maintain youth and fight aging.

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1. Simple and easy to achieve: You only need to restrict calories for 2 days a week, and you can relax and enjoy rich, healthy and balanced meals for the other 5 days.

2. Flexible and elastic: Choose and plan a fasting time that suits you based on your personal work and time.

3. You can eat: You don’t need to avoid any specific type of food, rely on strict diets or expensive nutritional supplements. Over time, your dietary fat intake on relaxing days will naturally decrease, and you will eat more vegetables and protein.

Q2: How many calories should be controlled on fasting days? When to eat?

A: On fasting days, the upper limit of daily calorie intake is 500 calories for women and 600 calories for men! It is recommended that fasting days should be based on two meals a day, lunch and dinner, for the following reasons:

• Breakfast can easily whet your appetite.

• Breakfast is undoubtedly the easiest meal to skip.

• This can naturally extend the fasting time and take the opportunity to maximize fat burning.

Q3: Should the two fasting days be consecutive?

A: There is no mandatory requirement to fast for two consecutive days. It is recommended that you do not fast consecutively for the first two weeks of intermittent fasting, and try fasting for two consecutive days in the last two weeks. The difference may not show up in your weight, but it may allow you to end your fasting day more quickly. Once you start fasting, it is easier to continue. Your body must adapt to fasting. This is difficult for some people, but after 3 or 4 days, your body will get used to the feeling of hunger without going hungry. After a few weeks of practice, it will become a healthy habit and will no longer be a problem.

"5/2 light fasting" means that you can choose any 2 days as fasting days in a week: the calorie intake should not exceed 500 calories for women and 600 calories for men.

Q4: What should I eat on intermittent fasting days?

A: On fasting days, every calorie is important and you must have a clear understanding of the amount of food you eat. It is recommended that you should eat good quality food on fasting days. It is recommended to try to eat healthy, nutritious, pleasant food, and high nutritional value food that can make you feel satisfied. A nutritionally balanced meal includes protein, unrefined fats and plenty of vegetables.

protein

It is very important to consume adequate amounts of protein on fasting days. Foods that are rich in protein and low in calories include white fish, crustaceans, eggs and poultry. Small amounts of root vegetables are also a good source of low-fat protein.

starch

As for starch as a source of sustained energy, it is recommended to eat whole grains, which contain more fiber than refined grains and have a lower glycemic index.

Fruits and vegetables

Vegetables are low in calories and can be eaten in large quantities. In addition to various minerals and vitamins, vegetables also provide fiber, which can slow down the digestion process and make the release of energy more regular. Fruits are relatively high in calories and can be eaten on relaxing days, but you still need to be careful about the amount you consume.

grease

In addition, you should consume more omega-3 fatty acids (fish oil, nuts and seeds) and monounsaturated fatty acids (olive oil and avocado oil). You can consume these fats freely during the 5 non-fasting days, but you must pay attention to the amount on fasting days.

Moisture

It is very important to maintain adequate water intake. In fact, when you limit your food intake on fasting days, the amount of water you consume along with the food also decreases. The body may confuse the feelings of hunger and thirst. Drink a glass of water after every meal and whenever you feel hungry.