168 Intermittent fasting is currently the most effective way to lose weight. Yan Zuohua, deputy director of Lianqing Clinic, pointed out that each diet has its own principles, and everyone has different health conditions. News. He sorted out 168 common 7 questions to help people know if they are eating right! .
The health benefits of 168: lowering blood pressure and improving the three highs
Yan Zuohua said that the 168 fasting method is actually 24 hours a day, fasting for 16 hours and only eating for 8 hours. The 16-hour "fasting period" does not eat any calorie food. The principle is to prolong the time of not ingesting food, change the body's metabolism, reduce insulin, and make glucagon start to work, so as to increase the time for the body to burn fat. .
Intermittent fasting is one of the effective ways to help us achieve an ideal body shape, and many studies have found that it is also helpful for lowering blood pressure, preventing or improving obesity, and the three high. However, Yan Zuohua reminded that the principle of each weight loss method is different, and each person's health status is different, so don't try casually, or your health will be alarmed. If you have weight loss or obesity problems, you should consult a doctor or a nutritionist for evaluation, and provide complete consultation and personalized dietary advice. Only in this way can weight loss be more lasting and effective.
Yan Zuohua is also a lecturer in clinical nutrition at Tzu Chi University. The following are 7 common questions he has compiled about 168. Come and take a look, are you really eating right??
Yan Zuohua said that if you want to lose weight, you need to control your calories a little, but heavierWhat is important is to pay attention to whether the nutrition is balanced and eat enough! Insufficient calorie intake will cause the problem of poor metabolism, which is not good for the body.
It is recommended to prioritize the intake of high-quality protein, choose original foods, eat more fruits and vegetables, and good oil; avoid processed foods, delicate desserts, etc.
Yan Zuohua believes that food without calories can be eaten during fasting, such as water, lemonade, sparkling water, sugar-free tea, black coffee, sugar-free chewing gum (no sugar substitutes).
, it is not good for weight and blood sugar, it is recommended to avoid it as much as possible.
Yan Zuohua pointed out that it is necessary to confirm whether the medicines and health care products themselves need to be taken with meals (for example, some fat-soluble health care products are not suitable for fasting), if not, they can be taken at any time.
Health products are mainly to supplement the nutrients that the body lacks. It is recommended to supplement B group (help metabolism) and vitamin D (anti-inflammatory reaction).
168 emphasizes the calorie distribution of the day, if the calorie of the past three meals should be concentrated to two meals. Or even finish it in one meal, of course, it is difficult for the body to load. The recommended practice is to add some soy milk, milk, nuts or fruits as snacks between meals, so that the calories are not too concentrated in a certain meal.
Because the insulin concentration is usually low when we first wake up and the ghrelin is also low, it will gradually rise in the afternoon or evening, so it is much easier to skip breakfast when fasting than skipping dinner.This is why many people usually choose to start eating around noon when they perform 168.
In general, without breakfast, you may eat more at noon than you would otherwise, but that's just because we focus it on these 8 hours.
Q5: Who is not suitable for fasting?
Yan Zuohua thinks:
If in doubt, please consult a physician and a nutritionist for evaluation.
If there is a real need, it should also be evaluated by a doctor and a nutritionist. It is necessary to pay attention to the consideration of the use of drugs and whether the blood sugar is too low.
Afraid of not getting enough nutrients and calories.
Subject to physician and nutritionist evaluation.
It has been pointed out that the 168 fasting method was implemented for 28 consecutive days, and the weight gradually decreased every week, especially in the fourth week (28 days), the effect was the most clear and the effect was more durable. However, each person's physique is different, and the results are not the same. You will lose a little weight in the first few weeks. It usually takes about 8 to 12 weeks to see the obvious fat loss effect. After the implementation, the overall body fat ratio should be observed, rather than the amount of body fat alone.
Yan Zuohua mentioned that if muscle mass and body fat mass decrease together, it is a normal situation and there is no need to worry; but if body fat does not decrease, but muscle mass is lost more and more, it is necessary to pay attention to whether protein intake and exercise are sufficient. But
Q7: Why do people become more tired than usual after starting fasting?
Yan Zuohua said that when you suddenly start fasting, your body will automatically activate the protection machineIt is normal for you to feel more tired because you feel that you have less energy to use. But at the same time, it is also recommended to check whether your total calorie intake during the 168 period is sufficient. If you eat too little, your body will not have enough energy, and it will be easier to get tired.
People who are not so sensitive to insulin will feel tired when they are not used to using non-sugar as fuel when they first start fasting. Increase it to 16 hours to allow time for the body to adapt. If you want to know the status of your own insulin, you can do the test of insulin resistance to understand.
◎ This article is excerpted from / Lianan Medical Weekly
◎ Image source/Provided by Dazhi Image/shutterstock
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