Seven days a week, we can eat normally for five days (just eat enough, don't eat fried high sugar) and then skip food for two consecutive days! (Try to choose Monday+Friday/Tuesday+Saturday) Fast food day: You can only eat 500 calories a day! What can I eat without eating?
Low-glycemic index foods: vegetables: low-glycemic index foods such as spinach, lettuce, eggplant and Chinese cabbage. Fruits: tomatoes, guava, apples, strawberries, oranges, etc.
Staple food: choose coarse cereals such as black rice, corn, millet and buckwheat, and eat less polished rice and flour.
Nuts: Nuts are low glycemic index foods, but they are high in fat and energy, so eat less.
High-quality protein: Choose low-fat white meat, low-fat or skim milk, eggs and beans.
Cooking method: mainly steaming, boiling and frying, less frying. 5+2 points for attention of fast food.
(1) during fasting, step by step. If you feel unwell, you should eat in time and replenish energy.
② Return to normal diet on non-fasting days, but don't overeat, keep 8 points full, slow down eating, and stay away from fried and deep-processed foods.
③ Fasting days try to avoid weekends or days with more social activities. If there is a necessary party, you can eat some nutritional supplements before eating seaweed to prevent the food you eat from becoming fat.
④ At the beginning of fasting, exercise should be arranged in the non-fasting period as far as possible.
⑤ If hypoglycemia symptoms such as dizziness, sweating and limb tremor appear on an empty stomach, sugar should be supplemented in time to stop fasting.
What is light for 5+2? Fast food day menu
Fast food day menu:
Breakfast: a bowl of miscellaneous grains porridge 250g.
Lunch: whole wheat bread 1 slice+beef fried plum blossom dinner: cucumber 200g+ sugar-free yogurt 150g fast food one-day menu.
Breakfast: a slice of whole wheat bread +200ml skim milk; lunch: non-fried chicken breast 100g+ hot dishes 200 g; dinner: sweet potato 100g+ an egg.
Fast food day menu:
Breakfast: tomato 1+ skim milk 200ml.
Lunch: chicken breast with green pepper 100g+ stir-fry 200g Dinner: whole wheat bread 1 slice+tomato and egg soup 1 serving.
How to insist on fasting?
1. Hunger is the most difficult part of a fasting day, so it is necessary to match foods with high satiety and low calories.
2. adjust your mentality. When you can't stick to the fasting day, tell yourself that you can eat normally the next day, which makes it easier to stick to it.
3. Reduce exercise, do not exercise vigorously on normal eating days, and suspend exercise on fasting days.
4. If you don't have time to cook, you can eat meal replacement powder on fasting day and squeeze more juice when you have time.
5. Distract: Stay away from food, be invisible and not hungry.