The reason why I am so determined to lose weight is because gaining weight is suspected of being pregnant; On March 2, she sent a message to tease: "My sister's belly is real: rice tofu, snail powder, hamburger hot pot, French fries, sour soup, fish, sausage, noodles, tofu, fruit, hot pot, glutinous rice ..." And she showed a real protruding belly with pictures and recorded her weight that day 129.4kg. Please supervise her to eat online and punch in.
A month later, my figure did improve significantly, but as soon as the four-stage diet was released yesterday, netizens were awake:
Netizen "I am also happy today": "It is better not to learn after such a long time of fasting. We are not stars, but we must lose weight slowly. "
Netizen "AshlynHyx": "Please don't come out to mislead people."
Netizen "muscular macho man is a bit difficult": "Sisters must not learn. Fasting is not a trivial matter. If you don't eat staple food for a few days, it will affect the holiday next month. If you don't come to the festival, your ovaries will shrink! Never learn! ! It is healthy to lose weight by controlling diet through gradual exercise! "
Netizen "has lunch": "Be careful not to have a period, and be careful not to lose your hair one by one, which makes you feel very sad. After a normal diet, it will rebound and suffer physically and mentally. "
Nutrition big V Gu Zhongyi:
Too extreme, don't learn.
"This weight loss plan is obviously extreme. If you really eat strictly according to this recipe within 36 days and exercise every day, you can really lose 25 pounds, but a large part of it is water; In addition, I can do 12 days of pure drinking and fasting. I can only believe that her basic physical fitness is very good and her willpower is particularly tenacious, which is difficult for ordinary people to copy. "
Gu Zhongyi said, at first glance, the recipes for the first six days were ok, but the calorie gap was large and the nutrients were not balanced. But I didn't expect that this was only the first adaptation period, followed by three days of fasting, 15 natural ketosis period, and 12 simple drinking water fasting period, during which dancing and shaping were needed.
"Too extreme, this is not a thermal gap, but a thermal fault. It is not recommended that everyone study. "
Don't eat, just drink water
What did you lose during the fasting period?
Some people may ask after reading it-they don't eat when fasting, but they only drink water, but they also lose water. How can you lose water when drinking water? Is it not contradictory?
"After fasting for 24 hours, the glycogen stored in the human body will be completely decomposed. In the next 48 hours, a lot of protein in the body will be broken down for energy supply, while protein will be combined with water (for example, in our muscles, about 20% is protein and 70% is water). Protein is converted into sugar under the action of deamination, and at the same time produces water and urea, which leads to an increase in urine output, so a large amount of water will naturally be lost when muscle is lost. "
Gu Zhongyi said that in the case of complete fasting, the electrolyte intake is insufficient, and the human body will also excrete some water in order to maintain the balance between intracellular crystal osmotic pressure and extracellular colloid osmotic pressure, thus causing weight loss.
In other words, losing 25 pounds is not only fat, but also water and muscle.
"I think the ideal weight loss process should be that the percentage of fat and body fat is significantly reduced, and the body moisture, protein, inorganic salts and muscles have not changed significantly, which requires the accurate matching of calorie supply and exercise program."
Regardless of the feasibility, the fasting diet in Zhou Weitong still has a high rebound probability and the risk of pathological changes caused by nutritional deficiency.
How long can people insist on not eating?
Fasting and fasting
Fasting 12 days is challenging the limit of human energy supply.
"The lack of energy felt by the human body is a very broad concept. For people who need to exercise and keep their judgment for a long time, if they can't eat in time for three or four hours, they will have' energy failure'. The limit of energy deficiency caused by fasting is generally above 10 days. Some military or disaster relief materials show that people can persist in not eating for more than 10 days by willpower in extreme environments, which will be very painful and may also cause symptoms of trace element deficiency. "
The limit of fasting is 10 days or more, just to lose weight. By optimizing eating habits and controlling the total amount, the calorie gap will be narrowed, and there is no need to push yourself to this extent.
What if you don't eat? Is short-term or intermittent fasting feasible? Here are four common fast food methods:
"16 8 fast food": the daily eating time is limited to 8 hours, and the rest 16 hours only drink water or drinks without calories;
"5+2 fast food": eat according to normal living habits five days a week, and limit the calorie of diet to 500-600 calories on the other two days, which can be carried out continuously or separately;
"Fasting every other day": limit or fast every other day, and eat normally on non-fasting days. For example: eat every week 1, 3, 5 and Sunday, and restrict diet on 2, 4 and 6;
"Soldiers' Fasting Method": It was first used in military camps to help soldiers maintain their combat effectiveness, and later it was applied by bodybuilders-that is, they don't eat vegetables most of the day, and then have a big meal at night, with balanced nutrition, including vegetables, fruits, protein and healthy fat.
"I personally have reservations about the above fasting methods because the relevant clinical research samples are not enough and there may be unknown side effects; However, it has been applied in clinic. For example, the Clinical Nutrition Department of Peking Union Medical College Hospital opened a 5+2 light fasting diet. Of course, the hospital will conduct a physical examination before opening a light fasting diet to confirm that there is no underlying disease. "
Gu Zhongyi reminded that even fasting will affect hormone secretion, especially for women, which may lead to hair loss and delayed menstruation. People who are not overweight (body mass index index is lower than 18.5) are not recommended to try; In addition, pregnant or planned pregnancy, eating disorders, severe hypoglycemia, 1 diabetes, and minors should not try fast food.
"I know that a balanced meal with moderate nutrition and comprehensiveness is not very popular with dieters. If you are really overweight and have a good physical foundation, you can try it in a short time. I have a friend who keeps fit all the year round. Recently, I only ate one meal a day in the' Warrior Fasting', and I have lost weight 10 kg. In fact, he doesn't have much fat, and the fat rate is about 12%. He just wants to further reduce fat and gain muscle, just like his muscular body function is good, and the short-term hunger problem is not big. "
Why do stars like to lose weight by making ketones?
In Zhou Weitong, the third stage is the ketogenic stage, which is the longest time to lose weight. Breakfast consists of collagen+anti-sugar powder, and lunch and dinner contain hamburgers and ketogenic bread, which is very different from the traditional ketogenic diet.
Stars like ketogenic diet. Chen Qiaoen diet (also called grapefruit diet) popular in Little Red Books belongs to ketogenic diet. It is an improved ketogenic meal with eggs and bacon for breakfast, chicken and salad for lunch, fish and salad for dinner, and half a grapefruit for each meal.
20 19, Dapeng made the film "Suspect No.8". He lost 30 pounds in more than a month and 50 pounds in more than three months. He also used the ketogenic+carbon water cycle, and changed the menu according to fat day, protein day and carbohydrate day. The main sources of fat are scrambled eggs, fried steak and salmon.
Comparatively speaking, Zhou Weitong diet meal has too low calories and insufficient fat intake during ketogenic period.
"The weight loss principle of ketogenic diet is not mainly the calorie gap, but the regulation of hormones-it is a formula diet with high fat ratio, extremely low carbon water, protein and other nutrients; Due to the extremely low carbohydrate intake, the metabolic energy of the body changes from glucose to fat, thus improving the efficiency of fat reduction. "
Gu Zhongyi explained that because the intake of fat and protein is guaranteed, the energy supply of the human body is sufficient when taking ketogenic diet, but the fuel of the human body is fat, so if you cooperate with exercise, you can not only lose fat, but also try your best to preserve muscle, which may be the reason why many stars choose this diet.
"Ketogenic diet can suppress appetite, which is effective in the short term, but it will also have side effects after a long time, because changes in hormones in the body will trigger a series of effects. Clinically known sleep disorders, blood sugar fluctuation, headache, bad temper and cross-cardiopulmonary function may have other effects; If you want to try, you need to be supervised by a doctor. "
Nutritionists' concept of losing weight—
You can lose weight by restoring a healthy diet.
Finally, Gu Zhongyi expressed his views on diet: from ketogenic diet to intermittent fasting, people seem to want to rely more and more on simple diet mode to achieve the purpose of losing weight, but in fact, for many people who are not overweight and have eating habits problems, they can lose weight as long as they return to a healthy diet.
What is a healthy diet?
Last year, the best diet list published by US News Network was "Mediterranean Diet" and "DASH Diet", while the ketogenic diet, which was highly praised by dieters, ranked only 34th.
"Mediterranean diet" topped the list this time, surpassing the "DASH diet", which has dominated for eight consecutive years, because it has the characteristics of "not excluding any kind of food". The structure of "Mediterranean diet" emphasizes eating more vegetables, fruits, fish, seafood, beans and nuts, followed by cereals, and advocates using vegetable oil instead of animal oil in cooking.
Comprehensive, balanced and easy to follow-this is not only a menu for human nutrition needs, but also ensures that there are no side effects during weight loss and no rebound after weight loss.