Affected by the epidemic, many people are unable to go out to restaurants to "eat and drink", and friends who are not good at cooking cannot have a full meal. However, while eating at home every day, some people gained weight on their stomachs, while some friends said they even lost five pounds! April is here, and weight loss plans should also be put on the agenda. Do you want to know about the most suitable weight loss method to try at home during the epidemic - "light fasting"?

"Light fasting" is easy to adhere to

Light fasting: a weight loss method that is easy to adhere to and can be implemented in the long term

Dieting is a weight loss method that many people are very familiar with. , but as we all know, fighting hunger is so difficult! Although you can immediately see visible weight loss if you stick to a diet for a period of time, such a diet is harmful to your health.

Dr. Liu Jia from the Clinical Nutrition Department of the Third Affiliated Hospital of Guangzhou Medical University introduced that "light fasting" is a very popular weight loss method in recent years, but "light fasting" is not a long-term diet, but a regular diet. In this way, replace three normal meals with low-calorie foods. Effectively prevents the growth of fat, thereby reducing fat content. Combined with appropriate exercise, it can also reshape muscle lines.

Take "5:2" light fasting as an example. During the 7 days a week, 5 days of normal eating and 2 days of "light fasting" (the daily dietary calories for men should not exceed 600 calories, and the daily dietary calories for women should not exceed 600 calories). (not exceeding 500 calories), through a low-calorie diet, the body can be restored to its most natural state to achieve the goal of losing weight. This weight loss method is easy to adhere to and can be implemented for a long time.

Liu Jia introduced that before starting "light fasting", it is recommended to record weight (fasting in the morning), BMI index (weight/height squared), target weight and other information to facilitate future practice. Data for comparison. On "light fasting" days, weight loss is generally 0.5-1kg, and the weight will rebound slightly after returning to normal diet, which is related to the human body's physiological cycle. Long-term observation shows an overall downward trend in body weight. Liu Jia suggested that it is best to implement "light fasting" for a long time and regard it as a daily habit.

"Light fasting" does not mean not eating meat

Fasting day: only eat food that meets basic physiological needs

"When everyone loses weight through light fasting, If you follow a scientific diet, you will not feel physically exhausted, but you will also be energetic the next day after fasting," Dr. Liu Jia said. Light fasting does not mean "hunger strike" and eat nothing. On light fasting days, the principle of diet is to only consume food that can meet basic physiological needs. The diet is mainly high-protein, which can not only meet the body's need for protein, but also indirectly Extend the time you feel full.

"Light fasting" allows you to choose which day to fast according to your own situation. Many friends have more activities on weekends and eat more than usual, so they can arrange light fasting on Monday and Tuesday. There are many recipes to choose from on fasting days. You should choose the one that suits you best according to your own situation.

It is not recommended to completely abstain from eating carbohydrates on "light fasting" days, nor is it recommended to rely entirely on high-protein foods. The general principle is that protein should be about 20%, fat should be about 30%, and carbohydrates should be about 50%. Distribute these energy to three meals in a ratio of 3:4:3.

It is not recommended to completely ban carbohydrates

Four "light fasting" methods to help you lose weight easily

Dr. Liu Jia recommends the following four "light fasting" methods The "fasting" method can be chosen by people who want to lose weight according to their own circumstances.

1.5:2 fasting method

The most well-known "light fasting" method is to eat normally for 5 days in a week, and choose two non-consecutive days as fasting days. Food intake dropped to normal 25-30.

2. Fruit and vegetable juice fasting method

Choose non-consecutive 2-5 days of fasting within a month, drink only boiled water, fruit and vegetable juice and vegetable soup, and control your daily caloric intake. 300-500 kcal.

3. Alternate-day fasting method

Eat normally one day, and reduce your food intake to the normal 25-50 the next day.

4. Day fasting method

Do not eat for 16 hours a day, and eat normally for the remaining 8 hours.

Try the fruit and vegetable juice fasting method

Although "light fasting" is good, you need to pay attention to these three points

Dr. Liu Jia reminds that "light fasting" Although good, it is not suitable for everyone. This dietary control method is more suitable for people with strong muscles, overweight bodies, excessive waist circumference, elevated blood lipids, decreased insulin sensitivity, and poor ability to control food intake. At the same time, when carrying out "light fasting", you should pay attention to the following points:

1. Light fasting does not mean not eating. During the fasting period, low-calorie nutritional intake must also be ensured.

2. Fasting should be combined with exercise. You can engage in less intense exercise such as walking and avoid strenuous exercise.

3. When fasting, you cannot only consider calories without considering nutrition. The same is 500 kcal. Eating fruits and vegetables is more nutritious than drinking sugar water.

Liu Jia specially reminded that not everyone is suitable for light fasting, those with a thin body and BMI ≦ 18.5, special groups such as anemia, hypotension, hypoglycemia and other weak people, pregnant women, children, surgery It is not suitable for people after surgery and those with eating disorders.