1. Fasting doesn't mean not eating at all, but reducing calorie intake in one or two days a week. Fasting time should be gradually increased, and when fasting, the calorie intake will gradually decrease, and the body will feel uncomfortable. Eat in time to replenish energy.
2, fast food is a balanced diet, there is no need to deify it, it does not have magical effects such as detoxification and beauty.
3. During non-fasting and normal diet, choose foods with high nutritional value and diversity, including a large number of vegetables, fresh fruits, whole grains, lean protein, low-fat dairy products, etc.
4. Exercise should be arranged in the non-fasting period as far as possible to ensure that there is enough physical strength to maintain the exercise time and intensity; People with low body fat should pay more attention to supplement protein to prevent the body from breaking down muscles and protein to provide energy.
5. If you have hypoglycemia symptoms such as dizziness, sweating, limb tremor and even syncope, you should immediately add sugar (sugary drinks, candy, etc.). ) and stop fasting.
6. Ask the nutritionist if he needs to take multivitamins, which can avoid malnutrition to some extent.
7. If you feel unwell, please seek medical advice immediately.
Start fasting
It is suggested that two days a week, Monday and Thursday are better for clinical medical examination.
Of course, if Monday and Thursday are too busy, you can also choose to practice at leisure on weekends, no problem.
Fasting recipe: breakfast: a cup of yogurt with two eggs.
Lunch: It is best not to consume too many calories, but a cup of fruit and vegetable juice.
Dinner: You can have carbohydrate intake, preferably potatoes with vegetables and chicken breast.
It is best to control the calorie intake in 500~600 calories, 500 calories for women and 600k for men. You'd better not go without food for two days, otherwise … you will be too hungry.
These people are not suitable for eating light food.
1. Pregnant women, nursing mothers and diabetics should never try.
Because fasting days easily lead to hypoglycemia.
2. Patients with eating disorders should never try.
We should follow the principle of a normal and balanced diet.
3. Fitness enthusiasts are not recommended.
Because in the hunger state on the fasting day, the desire and ability to exercise will be reduced, which means that the calorie expenditure will be reduced, and the result may be counterproductive.