Breakfast: half a bowl of low glycemic index staple food. (such as brown rice, oats, pasta, sweet potato with skin, about 140 calories)
One order of beans, fish and eggs. (For example, an egg, a cup of 240 ml sugar-free soybean milk, a slice of ham, about 70 calories)
Eat more vegetables. (Oil-free cooking)
Dinner: 2-3 servings of beans, fish and eggs. (Palm-sized fish fillets or meat slices, such as scalding, roasting and steaming, are about 140 calories for girls and 2 10 calories for boys)
Fruit with low glycemic index. (For example, a small apple, a small bowl of seedless sliced guava, half a banana, about 60 calories)
A handful of nuts. (cashew nuts, almonds, walnuts and hazelnuts, about 90 calories)
Eat more vegetables. (Oil-free cooking)
The key to the success of fasting: don't worry about occasional short-term hunger, which is completely harmless to the body. The study found that modern people mistake emotions for hunger, but in fact they are just bored, thirsty and in a bad mood.
Hunger may be threatening, but it is more resilient than you think. As long as you divert your attention properly, you can easily overcome it. After a few weeks of fasting, I found that my hunger was obviously weakened.
Precautions:
Fasting is more suitable for people with strong muscles, overweight body, large waist circumference, high blood lipids, decreased insulin sensitivity, poor ability to control food intake, busy work and no time to adjust their diet.
Experts remind that light fasting should pay attention to:
1, fast food is not to be eaten, but also to ensure low-calorie nutrition intake during fast food.
2. Fasting should be combined with exercise, and less intense exercise such as walking can be carried out to avoid strenuous exercise.
3, fasting can not only consider calories without considering nutrition, the same is 500 calories, eating fruits and vegetables is more nutritious than drinking sugar water.
For the above contents, please refer to People's Daily Online-"Escape from Grain" to talk about science, proper starvation and good health II.
For the above contents, please refer to People's Daily Online-Happy Fat Reduction 5: 2 Fast Food Diet.