16+8 diet
Eat all the food within 8 hours a day, and then stop eating 16 hours.
Fasting time suggestion:
08: 00 to 16: 00
12 to 20: 00
A striking person [something]
It can significantly control blood sugar, insulin resistance and leptin sensitivity, and even reverse the "three highs".
skill
The principle of this method is that when the body consumes energy, it mainly consumes sugar, and after fasting for a long time, it begins to consume fat. So, if you are hungry on an empty stomach, try not to add sugar and eat some protein.
Not suitable for people who are underweight (body mass index < 18.5) or malnourished.
You can stop eating 12 hours first, that is, the interval between the last meal in the evening and breakfast the next day is 12 hours, and then advance to 16 hours after adaptation.
5+2 fast food
way
Within a week, eat normally for five days, and don't eat for two consecutive days (such as Monday and Thursday).
During fasting, eat 65438+ 0/3 of the normal diet.
A striking person [something]
Theoretically, you can lose at least 4.5kg of fat in 10 week.
Simple and easy to stick to, and most of the time don't care about heat.
Reducing fat can also make eating habits healthy and not easy to rebound.
skill
Fasting time is recommended from 2 pm to 2 pm the next day, and use sleep time to reduce fat.
Try to choose low GI food, just eat enough, and don't eat too much.
It is not suitable for people with hypoglycemia or eating disorders, and it is easy to induce overeating or overeating on an empty stomach.
When you especially want to eat on the fast day, you can change it to 6+ 1 mode first, and then go to 5.
2 1 1 diet
way
Breakfast: 1 boxing protein+1 boxing staple food.
Lunch and dinner: 2 boxing vegetables+1 boxing protein+1 boxing staple food.
Order: vegetables > protein > staple food.
A striking person [something]
Easy to learn and persistent.
Can eat, not hungry.
skill
Vegetables: refers to all kinds of fresh vegetables with bright colors. Avoid using pickled vegetables as processed vegetables.
Protein: It refers to five categories: fish, eggs and milk beans.
Staple food: refers to coarse grains, miscellaneous beans and tuberous potatoes.
Taste: avoid high salt and high sweetness, and season with less oil and salt.
Cooking method: mainly boil, steam and stew, and avoid frying and cooking for too long.
Eat slowly, chew slowly.
Energy balanced diet?
way
On the basis of target energy, reduce 1/3 calories of basal metabolism (generally 300 ~ 500 calories).
Nutrition ratio: protein 10 ~ 20% fat 25 ~ 30% carbohydrate 55 ~ 60%.
A striking person [something]
The most suitable diet for China people.
Can significantly alleviate the anxiety caused by fat loss.
skill
Try to choose low GI food, just eat enough at every meal, and don't eat too much.
Do not reduce calories by more than 500 calories, which will destroy basal metabolism.