168 Intermittent fasting is becoming more and more popular, and many people are eager to try it, but find it difficult to survive 16 hours without eating. If you want to start trying, dietitian Xia Ziwen suggested that you can start with the gentle and light fasting "1410 fasting", which is easier to implement than the 168 fasting.
Xia Ziwen pointed out that the 1410 fasting means not eating for 14 hours and eating within 10 hours.
Choose the execution time according to your daily routine.
Choose prototype starches, such as sweet potatoes, potatoes, pumpkins, corn, yam, etc., eat more vegetables, protein and moderate fruits.
Have 10 hours to eat, just enough to not eat too much.
Drink 30~40ml of body weight, or drink about 2000~2500ml of water every day.
Xia Ziwen explained that the 1410 fasting method has 4 advantages:
❶Easy to implement, no need to learn how to calculate calories from food. ❷As long as there is no abnormality or discomfort in the body, it can be continued. The longer the time, the more obvious the effect will be. ❸Increase the rate of fat burning, help lose weight and lose fat. ❹Increase insulin sensitivity and help blood sugar control.
Xia Ziwen also released the 1410 fasting method menu:
In addition, Xia Ziwen will also mix enough water, or tea, coffee, the total amount of water every day is about 2500~3000 ml, "As long as you follow the above time points and don't eat late night, you can easily reach 1410 intermittent fasting."
◎ This article is from / Xia Ziwen - a nutritionist close to your life ◎ Image source/Provided by Dazhi Image/shutterstock
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