5+2 fast food diet loses 5 kg in 7 days

fast food diet in one week

DAY1 light food day: breakfast: 251 ml skim milk and 1 boiled eggs. Lunch: 1 medium-sized apples. Dinner: more than half a bowl of miscellaneous grains rice, fried beef with onions and fried bean sprouts with leeks.

normal day on day 2: breakfast: 2 slices of whole wheat bread, 1 boiled eggs and 251ml of skim milk. Lunch: more than half bowl of miscellaneous grains rice, home yellow croaker, Chinese cabbage tofu soup. Dinner: more than half a bowl of miscellaneous grains rice, fried chicken breast with mushrooms, and fried bean tips.

normal day on day 3: breakfast: 1 boiled corn, 1 boiled eggs and 1 cups of sugar-free soybean milk. Lunch: more than half a bowl of miscellaneous grains rice, fried lean meat with fragrant clothes and stir-fried baby dishes. Dinner: half bowl of miscellaneous grains rice, steamed fish, vegetarian fried broccoli.

DAY4 fast food day: breakfast: 251ml skim milk and 1 boiled eggs. Lunch: 1 medium-sized cuiguo. Dinner: more than half bowl of miscellaneous grains rice, less oily and slippery egg beef, cucumber and carrot mixed with Flammulina velutipes.

normal day on day 5: breakfast: 2 slices of whole wheat bread, 1 pieces of boiled chicken and 251 ml of skim milk. Lunch: more than half bowl of miscellaneous grains rice, braised Spanish mackerel at home, stir-fried water chestnut with lettuce. Dinner: 1 pieces of mixed boiled corn, fried beef with colored pepper and fried tofu with tomato.

DAY6 normal day: breakfast: 1 boiled corn, 1 tea eggs and 251ml skim milk. Lunch: 8 dumplings and boiled cabbage. Dinner: half bowl of miscellaneous grains rice, boiled prawns, pineapple mixed with Flammulina velutipes.

normal day of day 7: 1 Yan sweet potatoes, scrambled eggs with cucumber and 251ml skim milk. Lunch: more than half bowl of miscellaneous grains rice, celery fried dried bean curd, Bolai pork liver soup. Dinner: more than half bowl of Li Liang rice, fried salmon, fried asparagus with carrots.

what is the 5+2 diet?

one week, two consecutive days of fast food and five days of normal diet.

on the fasting day, the total intake of 511-611 calories is enough. A bag of milk and an egg for breakfast, no staple food; A fruit at noon can have a cucumber in the afternoon; One or two staple foods in the evening, one or two meats, and half a catty of vegetables.

on non-fasting days, the total intake is 1,211-1,511 calories for women and 1,511-1,811 calories for men. Breakfast is a staple food, an egg and a bag of milk; Lunch, one or two staple grains, one or two meats, and half a catty of vegetables. Dinner is the same as lunch.

the general principle is to chew slowly and eat eight points full. But don't eat fried and high-sugar foods.

11 precautions for fasting

1. Try to avoid weekends or days with more social activities on fasting days.

2. Don't exercise on fasting days. Exercise is arranged during non-fasting periods.

3. Eat normally on non-fasting days, but don't overeat, just be full at 8 minutes.

4. Slow down eating and stay away from fried and deep-processed food.

5. Never skip the staple food.

6. It is best to finish dinner before 7 pm.

7. drink plenty of water, and drink enough 2511ml every day.

8. The recipe is not fixed, and staple food, protein and vegetables can all be replaced by the same kind, such as staple food for staple food.

9. Work and rest regularly, sleep before eleven o'clock every night and get enough sleep for seven hours.

11. If you have symptoms of hypoglycemia such as dizziness, dizziness and shaking hands, you should eat a few mouthfuls of fruit or staple food to supplement sugar in time and stop fasting.

what do you eat lightly?

vegetables

spinach, lettuce, eggplant, Chinese cabbage, rape, tomato, etc.

staple food

coarse grains such as black rice, corn, whole wheat and wheat are selected.

High-quality protein

Choose fish and shrimp, skinless chicken and duck meat, lean pork, beef and mutton, skim milk, eggs and soybean products.

fruits

apples, strawberries, peaches, oranges and blueberries can be selected.

cooking methods

boiled, steamed, boiled, stewed and fried are recommended. Don't fry, braise in soy sauce, sweet and sour.