Is there any way to make dieting less painful?
"5+2" fast food may give you a new idea, and it only takes 2 days to eat less every week to work. This is not only an opportunity to change lifestyle, but also a way to communicate with the body.
Life Times teaches you how to lose weight scientifically, combined with the light diet recipes prescribed by the doctors of Xiehe Weight Loss Clinic.
Interviewed experts
Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, China Agricultural University
Chang Hui, Associate Professor of Nutrition and Food Research Center of the Third Military Medical University
5+2 fast food recipes from Concord.
Intermittent fasting is also called "light fasting". This fasting method is not a full meal.
The most common "5+2" fast food, that is, five days of normal diet and two days of (discontinuous) fast food within a week (500 kcal/day for women and 600 kcal/day for men). This way of fasting reduces the average energy intake in a week. At present, many research reports support that it can lose weight and help improve blood sugar level. Choosing two consecutive days can also alleviate hunger.
The following "5+2" light diet recipe comes from the authoritative "slimming clinic"-Chen Wei, deputy director of the Clinical Nutrition Department of Peking Union Medical College Hospital, as a dietary reference for healthy people who want to lose weight.
Fasting brings multiple benefits to the body.
The health benefits of fasting are not subjective feelings, but are confirmed by more and more studies.
1 lose weight
Fasting for 2 days a week can reduce the weight, body fat rate and waist-hip ratio of obese people. After a scientific and reasonable diet restriction for a period of time, both men and women can lose weight.
2 Promote blood circulation
The research published in the journal of Shanghai Traditional Chinese Medicine points out that fasting can promote blood circulation, which is beneficial to enhance the blood oxygen supply of the whole body.
3 Help control blood sugar
The research published in the World Journal of Diabetes pointed out that fasting is a safe dietary intervention, which is beneficial to improve fasting blood glucose and postprandial blood glucose levels. A study by the University of South Australia in Australia found that fasting can effectively reduce the blood sugar level of patients with type 2 diabetes while reducing the dosage of hypoglycemic agents.
Fasting can not effectively reduce blood sugar in a short time, but it can improve insulin sensitivity and help prevent and treat diabetes.
4 Reduce "bad cholesterol"
Studies published in the American Journal of Clinical Nutrition show that fasting can reduce the levels of "bad cholesterol" and triglycerides, but it does not affect the level of "good cholesterol".
5 Prevention of Alzheimer's disease
A study by Johns Hopkins Medical College in the United States found that skipping food for two days a week and controlling calorie intake will have a positive impact on the brain and prevent Alzheimer's disease (commonly known as "Alzheimer's disease") and Parkinson's disease.
6 reduce the risk of cancer
The study of skidmore College in the United States found that fasting is beneficial to reduce the level of oxidative stress, which is closely related to the occurrence and development of chronic diseases such as diabetes, heart disease and cancer. A study by the Cancer Prevention Center in South Manchester, UK, found that skipping food for two days a week can reduce the risk of breast cancer.
Don't want to rebound, remember 5 ways to eat.
"Rebound" is the biggest enemy of all dieters. The fat that I finally got rid of, why did I find you again in an instant?
Xu Gugen, Director of Endocrinology Department of the Second People's Hospital of Guangdong Province: Why is dieting easy to rebound?
Then, how should I eat during weight loss in order to "burn" excess body fat? The following kinds of nutrients are essential to lose weight.
1 necessary sugars
It is wrong and dangerous not to eat staple food in order to lose weight. Without the necessary glucose, fat can't be completely "burned" and can only be decomposed into ketone bodies, which are toxic and harmful to health.
It is recommended to consume at least100g of carbohydrates every day, which is equivalent to about150g of rice or wheat (raw weight).
2 B vitamins
Most B vitamins are closely related to energy metabolism. They are coenzymes of energy metabolism enzymes. In order to improve the weight loss effect of exercise, it is necessary to enhance the energy metabolism of the body, which requires increasing the intake of B vitamins.
3 vitamin c
Losing weight is inseparable from exercise, which produces a lot of active oxygen free radicals. Vitamin C can effectively remove active oxygen free radicals and reduce the harm of free radicals to the body.
4 key mineral elements
5 Quality protein
High-quality protein is the material basis for promoting muscle growth. Adequate intake of high-quality protein can enhance the burning efficiency of muscle to fat and improve the weight-loss effect of exercise.
At the same time, the proportion of muscle in body tissue increases, which makes the proportion of fat tissue decrease, so as to truly achieve the effect of fitness and body shaping.
If you don't eat anything indiscriminately, not only will you not lose weight, but the effect of losing weight will be greatly reduced. Paying attention to diet balance and nutrition and health is the weapon to lose weight.
Editor of this issue: Jason
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