Cultivate A Physique That Is Not Fat, Try "5:2" Light Fasting

In order to control their weight, many people use the 168 fasting method, but they only limit eating within 8 hours throughout the day, which may not suit them. Dietitian Gao Minmin suggested that you might try the "5:2 light fasting method". Moderate light fasting can allow the body to rest, reduce the burden on the gastrointestinal tract, and allow the body time to repair itself. If the method is used correctly, there will be a chance to create a healthy diet. Fat physique.

Gao Minmin believes that, in fact, for modern people, fasting can reduce the burden on the body and stomach. 168, 1212 and other digital fasting methods, if you feel that it is not suitable for your own schedule, you may try 5 to 2!

5:2 light fasting refers to 7 days a week, 2 discrete days of light fasting, and the other 5 days of normal and balanced eating. She specially made a table to teach everyone how to implement it.

5 days of healthy and normal eating of beans, fish, eggs and meat

Such as: beans, soy milk, salmon, milk, fish, meat, clams, eggs; fish can choose seawater or small fish; 1 to 2 eggs per day; meat is Chicken, pigs, cattle, sheep; but a reminder to avoid processed meats.

There are as many rice as vegetables

such as: mung beans, red beans, steamed buns, corn, pumpkin, toast, sweet potatoes, rice, noodles, and cereals; less processed and refined food, more fiber, and more types. But it should be noted that the rhizomes are also starchy.

Vegetables are a little more than fruits

such as: spinach, tomatoes, green beans, carrots,Cauliflower, onions, peppers, cabbage, mushrooms, gherkins; need vegetables at every meal, and eat more of each color and cut back on raw food.

Every meal has a fistful of fruits

such as: bananas, cherries, small tomatoes, apples, kiwi, guava, grapes. Gao Minmin reminded to eat more fruits of various colors and types, but to control the amount.

A teaspoon of nut seeds

such as: walnuts, sesame seeds, etc.

2-day light fasting

Gao Minmin said that the following foods can be cooked in a steamed way, try to eat prototypes and avoid overcooked foods, in order to relax the stomach:

▪️ Calories for boys <600 calories/day; calories for girls <500 calories/day.

Breakfast suggestion:

1 egg, 1 apple, 2 vegetables, 1 sweet potato.

Dinner suggestion

1 small handful of nuts, 2 vegetables, and 1 salmon big in the palm of your hand.

Gao Minmin reminds that in addition to a balanced diet, it is also important to have adequate fluids and proper exercise. Drink more water, drink less sugar-sweetened beverages, add at least 1500 to 2000cc of water a day, and exercise at least 30 minutes a day. As long as the fasting method is used, there is a chance to build a physique that does not eat fat.

◎ Image source / Gao Minmin nutritionist

◎ This article is from / Gao Minmin nutritionist