How to eat intermittent fasting to lose weight What are the benefits of intermittent fasting to lose weight

Intermittent fasting for weight loss is completely different from exercise for weight loss. For people who don’t like exercise, they prefer intermittent fasting for weight loss. So how should you eat for intermittent fasting for weight loss? What are the benefits of intermittent fasting for weight loss?

1. Eat a light meal in the evening. Eating dinner too late will prolong the fasting time and make the body slightly hungry. If you continue to be hungry, once you eat, your body will absorb twice as much. It is better to drink some soup first to fill your stomach. Alternatively, eating some carbohydrates such as rice balls in the evening and only eating vegetables at dinner is also a good method.

2. Try to control the amount of staple food. Eating carbohydrates too late will easily accumulate as fat. It is recommended to eat only vegetables, or to eat a small amount of easy-to-digest meals such as porridge and congee. In addition, it is recommended to replace staple food with oatmeal and natto. They are low in fat, low in calories, and rich in nutrition. The "nattokinase" enzyme in natto has the amazing effect of clearing blood and accelerating metabolism.

3. Choose dishes with low-fat vegetables as the body is most likely to store fat when BMAL1 (a type of protein in the body) is secreted vigorously, so it is better to choose low-fat foods. If you have dinner at a convenience store, instead of choosing a bento with hamburgers and fried food, it is better to eat a Japanese bento or soba noodles with grilled fish and stew as the main ingredients.

4. Pay attention to the order of eating. Eating in the order of vegetables, main meals, and carbohydrates can inhibit fat absorption. Eating vegetables and other dietary fibers first can prevent blood sugar from rising rapidly, making it difficult to absorb fat. The key is to eat vegetables first and carbohydrates last.

1. Supplement sufficient protein. The diet during weight loss is still centered on vegetables, but you must have sufficient protein foods every day, such as beef, chicken, fish, shrimp, etc. The daily diet should be rich and varied to reduce the strong appetite caused by food restrictions.

2. Eat as much as you can Although you should eat the right amount of protein, you must ensure that vegetables are of a wide variety and in sufficient quantities. You can eat as much vegetables as you can at every meal. A full stomach can eliminate hunger and prevent overeating.

3. Eat restricted foods regularly. You don’t need to control your diet when you are on a light diet, but don’t eat high-calorie foods frequently. You can eat once a week or every half a month. It can relieve your appetite and prevent a lot of fat from accumulating. The light diet method is easy to continue, so the weight loss effect is very obvious.

1. Lose weight

Studies have shown that fasting for two days a week can reduce the weight, body fat percentage, and waist-to-hip ratio of obese people. Most men will lose 5 to 7 kilograms and women will lose 3 to 5 kilograms after a week of scientific and reasonable dietary restriction.

2. Promote blood circulation

Intermittent fasting can promote blood circulation and help increase blood oxygen supply to tissues throughout the body.

3. Helps control blood sugar

Intermittent fasting can promote blood circulation and help increase blood oxygen supply to tissues throughout the body.

4. Lowers Cholesterol

Intermittent fasting can lower "bad cholesterol" and triglyceride levels without affecting "good cholesterol" levels.

1. Intermittent fasting is not fasting. Intermittent fasting does not mean not eating. Low-calorie nutritional intake must be ensured during the fasting period.

2. Create a healthy living environment When doing intermittent fasting, you should not only create a healthy and peaceful living environment, stay away from unhealthy food, adjust your mood and sleep, but also adjust your interpersonal environment and give yourself more positive energy.

3. Fasting should be combined with exercise. You can do low-intensity exercises such as walking and avoid strenuous exercise.

4. Nutritional fasting should not only consider calories but also nutrition. For the same 500 kcal, eating fruits and vegetables is more nutritious than drinking sugar water.