Light fasting can make people lose weight easily. You may have tried 3-day light fasting, 21-day fasting plan, etc. But are these really effective?

People who have been working hard to lose weight for a long time have heard of "fasting, weight loss". This is a very tortured method of losing weight, and the effect varies from person to person. The intermittent fasting method mentioned today is better than inedia, but

You still need to know more before using it. Can the light fasting method really make people lose weight easily? What is the light fasting method? The full name of the once popular 5:2 light fasting method is a weight loss method developed by British professional doctors.

The main method proposed by Dr. Michelle Harvey is to maintain a normal diet for 5 days a week and fast for the remaining two days. However, the fasting days cannot be two consecutive days and must be carried out separately. For example, you can choose Monday and Sunday.

Four fasts. Note that on fasting days it is not necessary to eat at all, but to consume a quarter of the daily calories. Do not eat or drink heavily during the 5 days other than fasting days. Instead, you must consume appropriate amounts of calories.

Such as brown rice, oats, high-protein foods, fruits and vegetables, and drinking more water. Is fasting really good? Although the benefits of intermittent fasting have been confirmed by authoritative institutions, there are still few clinical studies with a small sample size.

, The observation time is short and the long-term effects are unclear (such as longevity, which requires a long period of observation). As a new eating method, many scientific research institutions are still not sure about its effects, safety and side effects.

There is a lot of controversy. In addition, eating too little on fasting days may also lead to a large increase in appetite on non-fasting days, leading to a serious excess of caloric intake, which will have a negative impact on fat loss. Who is fasting suitable for? Fasting is still a problem for some people.

It works. People who have a large appetite, a large body weight, and a strong metabolism can refer to weight loss. Fasting can help control appetite. In layman's terms, it makes the stomach smaller. It is not suitable for people with low blood sugar and low metabolism.

, people with normal BMI and high physical activity. Finally, even if fasting is effective in losing weight, it will only be temporary, and the weight will rebound slightly after stopping fasting. In the long run, eat less and eat more, exercise healthily, and keep exercising.

It is still the best choice for losing weight. Appendix: 7 ways to stop craving for food. Pay more attention to the texture and taste of food. For example, try to be hungry if it is too oily, too salty, too greasy, or too sweet.

Don't eat any food for 4 hours, including snacks. People who eat too much always eat. Try to be hungry for a while, and then be hungry for a while to minimize the body's signal of hunger, so that it will be over slowly.

Control your appetite. Develop a habit of eating regularly and regularly for 10 days. Then you will feel hungry before eating, and your body will be able to eat slowly and extend the meal time.

At least 30 minutes. Whether the food is delicious or not, savor it like a gourmet. If you want, you can eat a big meal every now and then until you feel full.

You can adjust yourself in the days to come. Practice taking regular breaks while eating without being disturbed. Stop for a while to talk and listen, and then continue eating. Gradually, the two will naturally alternate.

Learn moderation There are 3 ways to eat in a measured and conscious manner.

Slow down your eating speed, focus on the taste of the food, and leave excess food on the plate; reduce the portions of dishes on the plate and ask yourself if you are full while eating; reduce the number of dishes in a meal,

Or just eat a small portion of each dish.