How should ＂fast food＂ be ＂broken＂？ Can you lose weight？

Summer is the season to lose weight, and all kinds of "body PK" are constantly staged in the streets and alleys. Summer is also a good time for exercise. The metabolism of the human body is vigorous, and the calorie intake is relatively easy to be consumed, which reduces the conversion rate of fat. At this time, weight loss can get twice the result with half the effort.

Weight loss mainly depends on diet management and physical exercise, plus behavioral intervention. It is said that "three points exercise, seven points diet", which shows that diet is more important than exercise. However, whether it is a high-protein diet or a low-fat and low-carbon diet, there are very few people who can persist in losing weight.

Today, I will introduce you to a "fast food" method that most people can stick to.

Emphasize rhythmic attention to when to eat.

"Guidelines for Medical Nutrition Treatment of Overweight/Obesity in China (2021)" points out that "light fasting", also called intermittent energy restriction diet, is a dietary pattern of fasting or giving limited energy intake within a specified period according to certain rules. "Fast food" originated from religious Ramadan, such as Muslim Ramadan, China Taoism and so on.

Modern "fast food" is different from long-term dieting, which emphasizes rhythm, not only what to eat, but also when to eat. "Fast food" can be regarded as a way of eating, a time arrangement that cycles between fasting (or reducing calorie intake) and non-fasting.

What are the eating patterns of "light fasting"? According to the different intermittent time, there are several popular and clinically verified ones:

Is to eat food one day and only drink water the other. Of course, it is not a simple "eat and drink a day, and eat nothing for a day". What to eat on fasting day and opening day is also particular. Generally speaking, you can relax the restrictions and eat delicious and comfortable on the opening day, but you should not eat high-calorie foods at will. It is best to eat foods with high nutritional density, including coarse grains, protein, high-quality fat and fresh fruits and vegetables. Fasting days can be carried out in two ways: one is strictly fasting, without any calories, only drinking water and tea or black coffee without additives; A food that is allowed to consume about 25% energy, that is, about 500 kilocalories, and is mainly composed of high-quality protein and fruits and vegetables.

Out of seven days in a week, two consecutive days are randomly selected, and only 25% of the normal energy is consumed, about 600 kilocalories for men and 500 kilocalories for women, and the rest five days are relatively normal. This diet-controlled diet is a reliable diet that is internationally recognized at present. China’s latest authoritative weight loss guide "Blue Book of Obesity Prevention and Control in China" also recommends this method. It is pointed out in the book that "5+2 fasting" can improve weight and metabolism without serious adverse reactions. Scientific "fast food" is not only to control the total calorie intake, but also to ensure nutrition as much as possible, to ensure that staple food, meat, vegetables, eggs, milk and other foods are ingested, so as to effectively avoid nutritional imbalance. Of course, we must choose "three low and one high" foods, that is, foods with low fat, low calorie, low GI (glycemic index) and high protein, and at the same time ensure enough drinking water. Eat normally on non-fasting days, because eating too little will reduce the basal metabolic rate, but it will affect the weight loss.

In a day, you only eat at will at certain times, such as the very popular "16+8 fast food", which means you only eat within 8 hours and don’t eat at other times. For example, have brunch in the morning (around 10 o’clock), eat normally at noon, and finish dinner in advance (before 6 o’clock). Food selection should also pay attention to choosing more healthy foods, avoiding fried and high-sugar foods, reducing the intake of salt and monosodium glutamate, drinking less soup and not eating snacks, otherwise it will be difficult to get results.

There is no obvious difference between these methods, but exercise is essential to achieve weight loss. Fasting days can reduce exercise, and non-fasting days should be combined with exercise, especially resistance exercise, to reduce muscle loss and achieve the goal of "losing weight faster and healthier".

Dialectical treatment is carried out under the guidance of doctors.

It is important to lose weight, and so is "fast food". Due to the existence of individual differences, it is necessary to treat it dialectically whether it is good or not. Please pay attention to the possible negative effects before starting "fast food", and it is recommended to do it under the guidance of a doctor.

① Long-term fasting and low dietary calories of gastrointestinal diseases will lead to atrophy or even disappearance of villi of gastrointestinal mucosa, which will cause a series of gastrointestinal discomfort.

(2) People who are weak in malnutrition or who have a partial eclipse rashly stop eating, which may lead to malnutrition, make the body weaker, and even have symptoms such as fatigue, dizziness, palpitation and sallow complexion.

③ Pay attention to the adverse reactions in spirit. Hunger will affect people’s mood, leading to inattention, bad temper, irritability, insomnia, etc., affecting normal life. (Healthy Beijing)