6 key points of intermittent fasting weight loss method

The weight loss method of "fasting with 500 calories for only 2 days" has countless successful cases around the world. Based on my personal experience and the opinions of students who have implemented it, I have summarized 6 key points to help you who are still hesitant!

Tip 1: Don’t think too much, just do it!

People who want to lose weight generally fall into two categories: one is positive but gives up halfway. They make up their minds to exercise today, but don’t have the right clothes and shoes, or it rains... so they just say "I’ll do it next time!" The other type of people are those who say they want to lose weight, but the next second say there is still food left at home; or they have a dinner party tomorrow, etc....! If you give yourself excuses or find it troublesome, your weight will continue to rise and your weight loss efforts will seem far away.

However, you don’t need to think about “intermittent fasting” and you don’t need to be mentally prepared. You can do it right away. Just select 2 days a week to eat the designed light meal menu. Then, you can have dinner with friends the next day and eat whatever you want. It won’t be painful at all.

Tip 2: Eat 500 calories on Monday and Thursday!

I mentioned earlier that I would choose 2 days a week for intermittent fasting. After trying it, I found that Monday and Thursday are the best days for fasting. Usually Fridays, Saturdays and Sundays are the times when people get together and eat out, so feel free to eat and drink! But on Monday, I put the brakes on a little, using the opportunity of fasting to clean out my stomach. Then, on Tuesday and Wednesday, I resume my normal diet, and on Thursday, I control my diet again. Do this repeatedly and you will gradually find that it is so easy and your pants waist size will be smaller.

Eat 500 calories on fasting days, with breakfast and dinner as the main intake

Starch & high protein + vegetables & protein = 500 calories

Tip 3/Eat 500 calories on fasting days, divided into two meals a day!

For the 500 calories on fasting days, I suggest eating them in breakfast and dinner. Breakfast is the most important meal for the human body, and one should consume a moderate amount of starch and high-protein foods to make the stomach feel full and get through lunch smoothly. In fact, according to a study by the Institute of Food Sciences (IFT), people who skip breakfast are generally heavier because skipping breakfast triggers the brain's craving for high calories, making it easier to overeat at the next meal. On the other hand, skipping breakfast can easily cause indigestion and accumulate fat under the skin.

Dinner is the key to the success of weight loss, so when I design the dinner menu, I mostly focus on vegetables and protein. Sufficient protein intake at dinner can increase the secretion of pituitary growth hormone while people sleep, which helps to improve metabolism and enhance weight loss results.

Tip 4/Choose high-quality protein and low-GI foods on fasting days!

The key to maintaining a full day of activity while eating only 500 calories lies in food choice. 500 calories is roughly equivalent to a grilled fish bento, or it could be a sun-baked pancake. Just think about it, which one is more filling and nutritious?

Whether it is a weight loss recipe or eating out suggestion, it must be low in calories and balanced at the same time; therefore, I specially select a combination of "high-quality protein" and "low glycemic index" foods. "High-quality protein" is related to fat burning and carbohydrate metabolism, so people who want to lose weight must supplement enough protein to increase satiety and allow people to eat relatively less starch. For example: eggs, chicken breast, tofu, soy milk, etc.

As for staple foods, I recommend choosing ingredients with a "low glycemic index", such as whole wheat toast, buckwheat noodles, sweet potatoes, etc. Although these foods all seem to be starchy, they are digested slowly after entering the body, which can prevent blood sugar from rising too quickly and make it less likely to feel hungry. They slowly release calories throughout the day without accumulating fat, which helps with weight loss.

Tip 5/Choose low-fat and low-oil cooking methods!

A while ago, the whole of Taiwan was caught in a "cooking oil crisis". A student in a weight loss class used "lard" to cook without permission. As a result, when she went back for a checkup, she didn't lose any weight. She told me that she definitely didn't eat it secretly, and the reason was that she used the wrong oil. Lard contains more saturated fatty acids and lacks the essential fatty acids needed by the human body. It is an unnecessary fat. If you accidentally consume too much, it can easily cause your weight to stagnate or even make you fat.

I often say that the human body is like a car. In addition to having good performance, it also needs good fuel to go far. Just like if you want to lose weight, even if you eat less, but use too much fat in cooking, your efforts will be in vain. Therefore, the dishes I designed are all cooked with vegetable oil containing "monounsaturated fatty acids", which not only lowers cholesterol but also reduces the amount of oil by half, making the body healthy and making it easier to lose weight naturally.

The key is to eat normally for 6/5 days and control the calorie content within 1800 calories!

I mentioned before that you should fast for 2 days and eat normally for 5 days. The so-called "normal eating" definitely does not mean that you should overeat or have a "food relay race". Otherwise, the time it takes to lose weight will inevitably be extended!

Generally speaking, girls should limit their daily calorie intake to less than 1,800 calories, which is about the same as the calories in a pork chop bento for three meals. It’s actually a lot! A more accurate and efficient approach is to calculate the calories you need in a day based on the four major factors of your "height, weight, age, and activity index". Then, you don't have to worry about eating too much and prolonging your weight loss time!

The following is a "calorie calculator" designed by the weight loss nutrition class. Just fill in the numbers to calculate the correct basal metabolic rate (BMR), and then multiply it by the "activity coefficient" to know the optimal calorie range for normal eating in the next 5 days.

Skinny Lecture Hall

Daily calorie calculator

Basal metabolic rate × activity coefficient = daily calorie requirement ≒ normal calorie intake

Female: Basal metabolic rate (BMR) = 655 + [9.6 × weight (kg)] + [1.8 × height (cm)] - (4.7 × age)

Male: Basal metabolic rate (BMR) = 66 + [13.7 × weight (kg)] + [5 × height (cm)] - (6.8 × age)

Activity coefficient 1 → basal metabolic rate (lying still all day)

Activity coefficient 1.2 → Sitting in the office all day (little or no exercise)

Activity coefficient 1.375 → Mildly active (exercise 1-2 times a week)

Activity index 1.55 → Moderately active (exercise 3 to 5 times a week)

Activity coefficient 1.725 → Heavy exercise (exercise 6-7 times a week)

Activity coefficient 1.9 → Physical labor type (heavy exercise every day or heavy labor)

Take me for example, I am 175 cm tall, weigh 58 kg, and am 35 years old. My basal metabolic rate is 1362 calories, which, multiplied by the light activity coefficient of 1.375, is approximately equal to 1873 calories. So in the other 5 days, I can eat about 1800 calories of food.

This article is from Apple House Publishing House's "2-day intermittent fasting per week, lose 8 kg in 2 months"