“Light fasting” can really lose weight? Success of light fasting, the key to master these 4 points

No matter if you lose weight by yourself or have friends around you, I believe you have heard of “light fasting” more or less.

This is a slimming detox therapy currently popular all over the world. As the name implies, it is to achieve weight loss by not eating food for a period of time, allowing the overloaded internal organs to rest, and allowing the body’s garbage and toxins to be discharged from the body.

Is it really so good?

Light fasting has a long history

As early as in ancient China, Zhang Liang devoted himself to “breaking the valley” in his later years, Bai Juyi “rested and cleared the intestines”, and Su Dongpo dieted to keep in good health … After reading the domestic and then looking abroad-Russian literary writer Tolstoy said: “Fast food is not just health And the joy of the soul. “

In addition to being respected by celebrities at home and abroad from ancient times to today, light fasting is also reflected in religion.

Lenten, the day of Atonement of Judaism, and the month of fasting in Islam are typical examples. The Greek Orthodox Church encourages fasting for 180 days a year, while Buddhist monks fast on the first and fifteenth days of the lunar calendar.

Can you lose weight with fast food?

The answer is yes, provided you follow the correct fasting approach.

What is correct is to say one thing first. The focus of light fasting should be on grasping the light, not just seeing fasting.

Fasting or dieting is extremely undesirable. The main source of calories when the human body is hungry is the protein and fat that are usually stored, of which fat accounts for more than 85% of the calorie source. When people are hungry, their fat mobilization increases, ketone bodies increase, and ketone bodies in the blood increase, which can easily lead to ketosis and endanger physical health.

Without eating for a long time, the body will lack calories, subcutaneous fat and skeletal muscle are gradually consumed, and even the kidneys, gastrointestinal tract and other organs may have different degrees of atrophy. Therefore, light fasting is not about eating nothing, but about what to eat and how much to eat.

An adult’s daily caloric intake of more than 1,200 kcal is necessary to maintain weight. From a nutritional point of view, the calorie intake is greater than the consumption, which will cause the storage of fat and cause the body to gain weight. Conversely, the intake of calories is less than the consumption, which can promote the use of fat and help lose weight.

Therefore, women are usually allowed to consume food with 500 kcal and men with 600 kcal. Following a 500-600 kcal low-calorie diet not only makes fasting people less hungry, feels more comfortable, and most importantly it is easy to perform for a long time, and this low-calorie diet is good for health.

Dietary choices on fasting day

What should i eat

The foods most suitable for light fasting are those with high protein content but low glycemic index.

First, high-protein foods can lengthen the time to feel full. Second, low-glycemic foods will not cause blood sugar to surge, because blood sugar will slump after it soars, and once it falls, you will feel very hungry.

Foods high in protein

1. Aquatic products: such as tuna, salmon, salmon, whitewater fish, Wuchang fish, catfish, belt fish, yellow croaker, herring, shrimp and so on.
2. Poultry eggs: chicken (peeled), duck (peeled), pigeon meat, eggs, duck eggs, etc.
3. Tofu and soy products: tofu, dried tofu, soybean milk, tofu skin, tofu, vegetarian ham, etc.
4. Low-fat dairy products: low-fat milk, yogurt, etc.

Foods with a low glycemic index (Gl)

Foods with a low glycemic index (0-55), including beans (such as soybeans, mung beans, lentils, green beans), wheat bran cereals, brown rice, milk, nuts, etc. Although the calories of the nuts are high, most of the GI values are very low, and at the same time, they are full.

“Light fasting” can really lose weight? Nutrition experts remind that the success of light fasting is the key to master these 4 points
What to eat

On fasting days, try to avoid foods with high calories and high glycemic index. High-calorie foods include chocolate, cakes, pizza, churros, churros, burgers, fries, fried chicken nuggets, and popcorn.

High GI foods include refined white rice, white bread, potatoes, corn flakes, biscuits, donuts, grapes, dates, sweetened juices and beverages.

Tips for a successful fast

1.Overcome hunger

Distract yourself and keep yourself busy.

A busy day can make fasting days fly away, and lazy days often allow time to move forward at a speed of turtles. Listening to music and singing, calling and chatting with friends, shopping with your parents, watching TV, and taking a walk can all make you forget about hunger, and one day passes unconsciously.

In addition, adjusting our diet can also reduce our hunger. Low-energy, high-volume vegetables and soy products such as cucumber, Chinese cabbage, bean sprouts, spinach, leek, pumpkin, winter melon, green pepper, lettuce, eggplant, cauliflower, mushrooms, tofu, etc. Feeling helpful.

In terms of fruits, oranges have a high satiety, and apples are also good. In terms of meat, fish is more plump than beef.

In general, some high-protein foods, because of their slow digestion speed, such as eggs and cheese, can provide better satiety. High-fiber foods can delay gastric emptying, alter bowel movement time, and increase hunger tolerance. High-fiber foods include corn husks, pectin (mostly peeled fruits contain pectin), beans, and algae plants.

1. Prepare food for fasting day in advance

In order to avoid tempting food when looking for food in the refrigerator, prepare food for fasting day in advance. Buy food and cook in the days when you are constantly eating, so as not to be too tempted. Keep your dishes simple, and choose a fast meal without any hassle.

1. Find a suitable time for light fasting

It is best to avoid holidays or entertaining time (because high-calorie foods cannot be avoided in these days), and at the same time try to take some deep breathing and exercise when you lose weight and detox, the effect will be better. You can choose to fast fast while you are at home on the weekend, simple and comfortable.

“Light fasting” can really lose weight? Nutrition experts remind that the success of light fasting is the key to master these 4 points

1. Get plenty of sleep

Adequate sleep can promote metabolism, which is one of the reasons why people sleep overnight and weigh in after morning defecation. Because people do n’t have much calories during light fasting, they must also sleep 7 hours a day (must sleep before 23:00) to ensure that they are energetic the next day.

Fast food is not suitable for everyone

In addition to weight loss, light fasting also protects the brain against aging, improves depression, and controls chronic diseases. But not everyone can try.

1. Patients with certain chronic diseases and severe illness, such as patients with severe sphygmomanometer

In general, proper fasting for patients with mild hypotension will help remove cholesterol and other toxins deposited in the blood, help expand and soften blood vessels, make blood circulation smooth, and have a good conditioning and improvement effect on hypertension;

However, if you have a history of hypertension for more than 10 years and patients with complications such as kidney disease and diabetes, it should not be easy to try fasting. Otherwise during the fasting period, in case of some unexpected situation, if it is not handled properly, it will be very dangerous.

“Light fasting” can really lose weight? Nutrition experts remind that the success of light fasting is the key to master these 4 points
2.People with gastric ulcer and duodenal ulcer should not fast.

Because fasting is easy to cause mental stress, which is one of the reasons that cause the human body to suffer from gastric and duodenal ulcers. Therefore, such patients are prone to vomiting blood or blood in the stool during fasting, which may make symptoms worse.

Finally, I hope that you can fully understand it before trying any weight loss method. Don’t start blindly, don’t blindly go fast, especially without the professional guidance.