Recently, the 168 fasting and weight loss method has become a trend, but for many people, the rule of "no food for 16 hours" is really difficult to achieve; therefore, nutritionists recommend the "5:2 diet", 2 days a week Strictly implement dietary control, and you can eat normally the rest of the time. It is not only suitable for weight loss people, but almost everyone who wants to improve their health is suitable for a try.
The nutritionist Song Minghua shared on Facebook that the "5:2 Diet" is planned on a daily basis. You can choose 2 days a week to strictly implement dietary control, and the remaining 5 days maintain a normal diet. For example, if it is an office worker who has two days off on weekends, Song Minghua suggested to choose Monday and Thursday as "strict days", because there are often gatherings on weekends, and it is easier to indulge in eating. People are more motivated and can be used as a balance.
According to the difference in personal life and rest, you can choose the least disturbed day, and it is best not to have 2 consecutive days. Song Minghua suggested that if the body gradually gets used to this eating pattern and hunger becomes less obvious, consider increasing the "strict days" to 3 to 5 days, such as the pattern of strict diet from Monday to Friday and rest assured on weekends.
Song Minghua pointed out that the focus of the 5:2 diet is on balanced nutrition and control of calorie intake; each person's height, weight, gender, and amount of exercise are different, and the daily calorie needs are also different, but there are several dietary principles in common. of:
Mainly starch and protein, the best source of starch is whole grains. protein does not change,But add vegetables (at least 2 servings) and cut the starch content to half of the breakfast. Eat some fruit! The amount of vegetables is increased by 2 times that of lunch. If you do not feel full, you can increase the intake of protein.
In addition, Song Minghua also recommends drinking more water during 2 periods. First, drink at least 300cc of boiled water before meals, which can occupy the capacity of the stomach and increase satiety; on the other hand, water can dilute the digestive juices of the gastrointestinal tract and reduce digestion and absorption, especially for people who grow meat after eating. Drink water before to help with weight control.
Second, drink plenty of water between meals, 200 to 300cc each time. Song Minghua said that it is often easy to be thirsty between lunch and dinner. Drinking water can help curb the desire to eat, and prevent the hard-to-control diet from falling short! Not only that, but by drinking plenty of water between meals during the day, it’s easy to reach the recommended daily water intake.
The "5:2 diet" is a gentle way to lose weight. Song Minghua believes that it is not only a weight loss family, no matter if you have a red letter in your health examination report, or you start to pay attention to your health as you grow older and your metabolism declines. Anyone can try this diet. She also reminded that the most important thing about weight loss diet is persistence. Find a way that is not difficult for you, so that you can implement it for a long time and avoid the weight ups and downs like a yo-yo.
◎ Image source/Provided by Dazhi Image/shutterstock
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