Mike. Michael Mosley, MD, in "The Miracle 5:2 Fasting" points out that fasting 2 days a week can reduce body fat, insulin resistance and other chronic diseases. Based on the latest scientific findings, Dr. Mike slightly modified the original 5:2 fasting method, and brought together all the knowledge he had learned about weight loss, and proposed a new "800-calorie fasting method"-- By increasing your total calorie intake from 500 to 800 calories, you can not only get the nutrients your body needs to function, but also achieve rapid weight loss and the health benefits that come with it.
In order to understand whether the 800-calorie fasting method is feasible, British healthy eating recipe writer Justin. Pattison conducts the test himself. He shared that he ate starchy carbohydrate-rich foods for the first few weeks, followed by an 800-calorie fast for 4 consecutive weeks, consuming about 800 calories a day.
He said, soon,
One of the main benefits of this fast is fat loss, but not necessarily fast weight gain. . It not only provides a new option for weight loss, but also brings a glimmer of light to patients suffering from type 2 diabetes.
As for how to regulate the intake of 800 kcal, it is entirely up to you.
Most people will choose to sprint all out and eat only 800 calories per day for at least 2 consecutive weeks; then switch to the new 5:2 fasting method, reduce calorie intake 2 days a week, and enjoy the healthy Mediterranean the rest of the time. diet, smallTake carbohydrates and control portion sizes. However, you can adjust to your needs, and if you're intimidated by a sprint plan, you might as well use the new 5:2 fast from start to finish, and you'll still lose weight, but you won't see immediate results.
You can also pair it with a fairly novel intermittent fasting method called "time-restricted eating": shortening the period of calorie intake each day, usually within 8-12 hours. This extends the duration of overnight fasts (ie, sleep and not eating), giving the body a chance to burn fat and make necessary repairs.
As with any diet,
If you have the following conditions, please consult your family doctor first: currently taking medication; suffering from diabetes, low blood pressure, high blood pressure, retinopathy, epilepsy, etc. It is also not suitable for people who are weak and uncomfortable, or who are engaged in endurance exercise.
The Mediterranean diet is "very low" in carbohydrates, but not all carb-containing foods are strictly forbidden. However, it is true that you have to eat less sugary foods, and it is best to avoid them. Also reduce your intake of carbohydrate-containing starchy foods, such as white bread, white pasta, rice, potatoes, and most breakfast cereals, which are easily converted into sugars in the body.
The general rule of the Mediterranean diet is to stay away from processed foods in favor of foods that are traditionally cooked—however, in modern times, we're keeping our recipes as simple as possible.
Multiple studies have fully demonstrated that the use of low-carbonThe sea diet maintains a normal body weight and has long-lasting health benefits. There are several broad categories of reasons why people follow an 800-calorie fast:
One of the great benefits of the 800-calorie fast and the 5:2 fast is that you lose weight quickly and lastingly, without gaining weight as quickly as we often hear.
Helps to promote health and strength. A recent study compared subjects who used a 5:2 intermittent fasting method with a standard diet and found that after eating a large greasy meal, subjects who followed the intermittent fasting method were much more efficient at removing blood lipids. Being overweight or obese also increases the risk of common cancers such as breast or colorectal cancer. Excessive fat, especially around the gut, sends signals to the rest of the body to speed up cell division, and removing belly fat is a good way to deal with this.
Such as improving blood sugar, preventing and reversing diabetes, lowering blood pressure, improving cholesterol and lipid profile, reversing non-alcoholic fatty liver disease (NAFLD), reducing the risk of coronary heart disease and stroke, reducing dementia (also known as "the first" Type 3 diabetes”) risk, reverse polycystic ovary syndrome (PCOS), increase the chance of pregnancy in obese patients, and reduce the risk of gestational diabetes.
People who follow the 800-calorie fast report that cutting back on sugar and starchy foods and entering mild ketosis not only improves their physical strength, but also has a clearer mind. A growing number of studies confirm that this fasting method can help slow cognitive decline and even increase brain cell production.
Improve arthritis, asthma,Psoriasis symptoms and reduced cancer risk.
Not only is the Mediterranean diet good for the heart and waistline, it's also a great way to reduce depression and anxiety. In fact, studies have long confirmed that people who follow a traditional Mediterranean diet have a 33% lower risk of depression than those who do not. Conversely, people with a diet high in junk and processed foods are more likely to suffer from depression.
◎ This article is excerpted from / "800-calorie intermittent fasting x low-carb Mediterranean diet: calorie-cutting away from fat and chronic diseases, natural and rapid weight loss method, 130 low-calorie dishes for free" Claire. Bailey, Justin. By Pattison ◎ Image source/Provided by Dazhi Image/shutterstock
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