Losing weight not only makes you look good, but also brings your body closer to a healthy state. After all, being overweight can bring many chronic diseases. In recent years, fasting has become popular to lose weight. The most famous one is the "168 fasting method". The principle is that out of 24 hours a day, there are 16 hours of "fasting" and 8 hours of "eating". Many people wonder if this actually works? The nutritionist said that the "168 fasting method" is effective when used correctly!
Schematic／
Song Minghua, a nutritionist, explained that in the 168 fasting method, there are 16 hours a day in a "fasting" state. The strictest implementation of these 16 hours is to not eat anything at all and only drink water. When individuals first start fasting, the body's acceptance is different. Some people have fasted for 16 hours, and their hunger is not obvious and can bear, but some people can't. Therefore, according to their different degrees, choose the following when fasting for 16 hours. 1 way:
, such as unsweetened soy milk, low-fat milk, or low-sweetened fruit, for phased adaptation.
, such as: low-sugar fruit. It is recommended to choose tomato, guava, apple, dragon fruit, kiwi fruit and other fruits that are more satiety in the season.
Song Minghua, a nutritionist, reminded that because the ultimate goal of the 168 fasting method is not to make the blood sugar fluctuate too much; after eating fruit at one time, the blood sugar fluctuation is relatively small. Song Minghua added that the 16-hour "fasting period" is to reduce insulin. On the contrary, it makes glucagon start to work, consuming the originally stored energy and fat to achieve the effect of weight loss!
In the 168 fasting method, you can eat in the happiest 8 hours! However, you can eat whatever you want in these "precious 8 hours"? Song Minghua said: "Of course not!" A previous study found that for the 168 fasting method, there is a significant weight loss effect in the initial stage, but if the calorie control is not controlled for 8 hours after eating, after a long time, the effect of the 168 fasting method That is, "insignificant"!
Song Minghua said that this involves the issue of "total calories". If the total calorie intake in 8 hours is far more than the body needs, the unused calories will still be reflected in the body weight. So
Song Minghua pointed out,
For example, meat, fish, beans, eggs, try to eat original foods, such as chicken, fish, eggs, tofu; do not eat processed meats such as fried chicken, sausages, and crispy chicken.
Mainly whole grains, such as brown rice, five-grain rice, quinoa, oatmeal or sweet potatoes, will make you feel fuller and avoid eating too much.
In order to control calories, the amount of vegetables should not be too low, and all kinds of seasonal vegetables can be consumed in large quantities.
Cooking options can reduce the use of fat, less frying, more steaming, boiling, and blanching.
Song Minghua said frankly that as long as the 168 fasting method is used correctly, it must be effective! She also concluded and added the following key points:
＊Design your own 8 hours according to your personal schedule.
*May start from 10 hours at the beginning, gradually shrinkingAs short as 8 hours, for example: eating between 9:00 am and 7:00 pm.
*Pay attention to hydration when eating. Sometimes you feel hungry, which may be a warning sign of thirst.
*The closer it is to the evening break from get off work, the calories should be gradually reduced even during meal time, and more vegetables should be used instead.
*Eating and drinking for 8 hours should also pay attention to the balanced ratio of nutrients. With the concept of "My Plate", divide a meal into 4 equal parts, 1/2 is vegetables and fruits, the remaining 1/4 is protein, and the other 1/4 is carbohydrates.
*It is still necessary to combine suitable exercise and correct sleep habits.
◎ Image source/Provided by Dazhi Image/shutterstock
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