Recently, the 168 intermittent fasting method is very popular. Dietitian Li Peiyi pointed out that the fasting method not only has the effect of losing weight and fat, but also studies have shown that it can improve the fluctuation of blood sugar, but if the concept is not correct, it will become fat instead. If the expected effect is not obtained, it is recommended that you start with the relatively simple 1410 fasting method, which has a relatively high success rate.
168 fasting for half a year, but he is fatter and more tired
Li Peiyi, a nutritionist at Lianqing Clinic of Lian An Preventive Medicine Institute, recently received a question from the public why he has taken the 168 fasting method for more than half a year, and pays great attention to calories and starch. But the weight has not changed, and you still feel more and more tired every day? !
Li Peiyi said that the 168 fasting method is actually the most common type of intermittent fasting method. If you want to lose weight correctly with intermittent fasting method, you must first understand the principle behind it.
When the human body is on an empty stomach, it will first use the glucose and liver sugar in the body to generate energy. After an average of 12 hours, these energy stores are used up, allowing the body to enter a "fat-burning" phase. Therefore, if you prolong the fasting time through the fasting method, you can consume the fat in the body and achieve the effect of losing weight.
On the other hand, if the human body eats, the blood sugar will be in a high state, and the body needs to release insulin to promote the blood sugar into the cells. If insulin is in a state of high fluctuation for a long time, blood sugar is easily stored in fat cells, resulting in fat accumulation.
Therefore, fasting prolongs fasting time, reduces insulin fluctuations, and gives the body more opportunities to stimulate fat breakdown,Reduce the chance of fat synthesis. Studies have confirmed that it may improve blood sugar fluctuations in people at high risk of diabetes, preventing these people from reaching the stage of diagnosis of diabetes.
Schematic／
There are four common intermittent fasting methods, sorted from easiest to hardest:
This method is the easiest to fast for 14 hours, of which sleeping takes up 6 to 8 hours, so it is relatively easy to implement.
The next step is familiar to everyone, which is to limit the meal time of the day to 8 hours.
There is also a more difficult 52 fasting, which is to eat normally for 5 days in a week, and choose 2 days for a very low-calorie diet (500-600 kcal/day).
This method is the most intense. Some people eat normally one day, don't eat one day at all, or go on a very low-calorie diet the next day.
Li Peiyi especially reminds people who want to start fasting, remember not to use the more difficult fasting method at once, it is easy to fail and give up halfway.
Pay attention to your body shape, prepare to solve
Before fasting, be sure to think clearly about your expected eating schedule and goals, and be prepared
Healthy adults before fastingFor 2 days, pay special attention to your physical condition. Do you have symptoms such as low blood sugar, gastrointestinal discomfort, dizziness, etc.? If there are no symptoms of discomfort, intermittent fasting may be an acceptable diet.
Schematic／
It should be emphasized that intermittent fasting is not a one-off diet. It is necessary to eat enough nutrients during the time you can eat. The daily calorie must be in line with each person's basal metabolic rate, (about body weight x 30 kcal, for example, a 60 kg person is 60 x 30 = 1800 kcal), otherwise the side effect is that the body will become weaker and weaker. Even the body will feel the food alarm, automatically reduce the basal metabolic rate, and give priority to converting calories into fat "preparation", not only did not lose weight, but also became fat and weak.
Li Peiyi shared her personal experience of practicing 168. During her health check six months ago, her fasting blood sugar was as high as 106mg/dL (the standard value is below 100mg/dL). Considering the convenience of her work, she chose to give up breakfast and eat meals every day. Control it from 12:00 noon to 8:00 pm, because there are things to be busy during work, and it is easier to distract.
At that time, she didn't exercise very much, and she didn't have many taboos in her dietary choices, and she still ate fried food occasionally. But after half a year, the value of fasting blood sugar has dropped from 100 to 80 mg/dL, and the weight has also lost 4 kg.
She said that if you want to lose weight, because the calorie intake of dinner is usually more, it is recommended to useIf you eat early, don't take calories at night, and combine it with exercise, the effect of weight loss will be more significant.
They are not suitable for intermittent fasting
Li Peiyi mentioned that basically, adults without chronic diseases can perform intermittent fasting. Pregnant women with chronic diseases, abnormal blood pressure, diabetes, poor stomach and intestines, or breastfeeding, are not recommended to practice it; especially elders over 65 years old often suffer from chronic diseases, so they need to consult a doctor or nutritionist to measure the feasibility.
In addition, it is common clinically that adolescent boys and girls want to maintain their posture through fasting, and they must be reminded that nutritional balance and sufficient intake during development are very important. If they blindly pursue posture, they will lose their health.
◎ This article is from / Medical Security Weekly
◎ Image source/Provided by Dazhi Image/shutterstock
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