During these two days of fasting, it is very important to replenish enough water. Your goal is to choose items from the list below and drink 2 liters of water to avoid dehydration, constipation and headache, and to suppress the pain of hunger.
Water (non-bubble water or bubble water).
Tea and coffee (tea or black coffee, milk can be added if necessary, but it should be included in the consumption of dairy products, and artificial sweeteners can be added if necessary).
Sugar-free soda with seasoning, please read the label and avoid buying brands with added sugar.
Sugar-free or unsweetened fruit juice soda is made of water without steam or water with steam. Don't buy products advertised as "high fruit juice content" because they will contain natural fructose; Instead, you can choose products without sugar but with artificial sweeteners.
Fruit tea, vanilla tea or green tea.
Low-calorie, sugar-free or sugar-free sparkling drinks.
Add lemon or lemon slices to boiling water.
If necessary, you can sweeten these drinks with artificial sweeteners, but without sugar. Please read the special chapter on 5∶2 light diet to find out what refreshing drinks you can make yourself.
How should vegetarians maintain a balanced diet?
If you are a vegetarian, it is easy to follow a light diet of 5: 2. The vegetarian version is similar, but because some vegetarian protein sources contain carbohydrates, you need to eat less dairy products to balance them, because both foods contain carbohydrates. Your protein choices will be limited, less than those who eat meat and fish, but it is important that you add enough protein and low-fat dairy products to your diet to ensure that you are not hungry. There are many interesting meals in the relevant chapters of the menu. You can make it with eggs, tofu, soybeans and vegetarian meat.
Protein food
For women, you can choose at least 4 copies and at most 12 copies from the table below every day.
Men can choose at least 4 copies and at most 14 copies from the table below every day.
When the 5∶2 fast food law is implemented, you can eat eggs and tofu within the daily limit on the two days of your fast food.
Protein's share.
Eggs 1
50 grams of tofu
protein
The quantity of a portion
1
tofu
50 grams
You can also choose up to 6 protein copies per day from the list below. Please make sure that the total carbohydrate content you choose every day does not exceed 15g.
Protein's share.
Half a vegetarian sausage and hamburger with less than 5 grams of carbohydrates.
Vegetarian meat, 2 teaspoons raw, or10g.
2 teaspoons of soybeans (frozen or cooked), or 30 grams.
Low-fat chickpea sauce 1 tablespoon, or 15g.
30g sliced vegetarian meat or steak.
2 tablespoons edamame (frozen or cooked), or 30 grams.
protein
The quantity of a portion
Vegetarian sausages and hamburgers with carbohydrates below 5g.
one half
Vegetarian meat, undercooked
2 teaspoons, or10g
Soybeans (frozen or cooked)
2 teaspoons, or 30 grams
Low fat chickpea sauce
1 spoon, or 15g.
Vegetarian slices or steak
30 grams
Soybeans (frozen or cooked)
2 tablespoons, or 30 grams
* Please avoid eating vegetarian hamburgers or steaks with bread crumbs as the intake of carbohydrates will be too high.
dairy produce
You can eat 60 grams of low-fat cheese every day at most, but women can't exceed 120 grams a week and men can't exceed 150 grams a week. All the parts that are not fasted for two days and five days are counted.
Optional, for example:
Low-fat cheese goat milk cheese
Mozzarella cheese Bavarian smoked cheese
Kang men Bei er cheese Aidan cheese
Italian whey cheese low-fat harumi goat cheese
You can also choose two copies from the following list every day:
A dairy product
Milk (semi-skimmed or skimmed) 200ml
200ml bean paste (high calcium)
Yogurt: low-calorie soy sauce yogurt with fruit flavor and original flavor; Greek yogurt and plain yogurt (both low in fat) 1 vial 120 ~ 150g, or 3 tablespoons full.
80 ~ 90g of plain yogurt made of fresh milk, or 2 tablespoons full.
75 grams or 2 tablespoons of country cheese.
Quark cheese 1/3 bottles or 3 tablespoons
Light cream cheese, or ultra-light cream cheese 1 tablespoon, or 30 grams.
dairy produce
The quantity of a portion
Milk (semi-skimmed or skimmed)
200 ml
Soybean paste (high calcium)
200 ml
Yogurt: low-calorie soy sauce yogurt with fruit flavor and original flavor;
Greek yogurt, plain yogurt (all low-fat)
1 vial 120 ~ 150g, or 3 tablespoons full.
Original yogurt made of fresh milk
80 ~ 90g, or 2 tablespoons full.
Country cheese
75 grams or 2 tablespoons
Quark cheese
1/3 bottles or 3 tablespoons
Light cream cheese, or super light cream cheese.
1 tablespoon, or 30 grams
* Do not try to replace dairy products or soybean milk with rice or oat milk. Rice and oat milk are not suitable for light consumption because of their low quality and high carbohydrate content in protein. However, you can eat on those days when you don't have to eat lightly.
On the two days when you don't eat food, be sure to eat enough fat, vegetables and fruits.
Question and answer set
Q: Do I need to take vitamin supplements during the two days when I fast with the 5∶2 fast food method?
A: A light diet of 5: 2 is implemented, and no other nutrients need to be supplemented. When you eat less because of any diet plan, you usually reduce your intake of vitamins and minerals. Getting the necessary nutrition from the daily diet can ensure that the nutrition is provided in a step-by-step manner and is more easily absorbed by the body. Eating nutrients directly is not good for your health, and a large number of nutrients flow in abnormally at one time. For example, recently, some people have questioned that high-dose calcium supplementation will lead to an increase in blood calcium, which in turn will lead to calcification, arterial injury and possibly heart disease. The fast food method of 5∶2 is to ensure that you can get the necessary nutrition.
In the 5∶2 fast food method, the nutrients that may be lacking in those two days are calcium, iron, zinc and magnesium. We also found that some people, including those who participated in the study, have low intake of selenium, folic acid and vitamin A in their general diet. In these two days of light diet, some foods will become the source of these important elements:
Calcium: low-fat dairy products, high-calcium soybean milk, canned oil fish (if bones are eaten together), high-calcium tofu, almonds, eggs and vegetables.
Iron: from lean meat, eggs, nuts and green leafy vegetables.
Zinc: from lean meat, milk, eggs, nuts and cheese.
Magnesium: from lean meat, poultry, fish, prepared vegetarian food, nuts, soybeans and green vegetables.
Selenium: from meat, fish, nuts and eggs.
Folic acid: from asparagus and green leafy vegetables.
Vitamin A: From eggs, cheese and vegetable cream.
In the days when you don't have to eat lightly, it is very important to include these foods that can provide beneficial nutrition.
Q: Should I eat more nuts? Aren't nuts high in calories?
A: Many people who participate in 5∶2 fast food are worried about eating nuts. Nuts are high in fat, so they are high in calories. But nuts contain healthy monounsaturated fat and W3, and nuts are rich in protein, so they are full. Nuts even help to reduce the risk of heart disease, because there is arginine in nuts, which can make the arterial wall more elastic, so that blood circulation will be smooth. Eating salt-free nuts can reduce salt intake; But if you eat nuts as a salty food in those two days, that's another matter.
Q: How simple is it to follow the 5∶2 fast food method?
A: Many people who participated in 5: 2 fast food were very surprised because they found the method of 5: 2 fast food very simple. Because it is simple, you can get used to it quickly and integrate it into your daily habits.
The longer it takes many 5∶2 light eaters to give feedback, the easier it will become. As one woman said, "Other diet plans are good at first, but they will become more and more difficult as time goes on. However, I find that the 5: 2 fast food method is more difficult to start, but when your body and mind get used to this method, it will become easier. " Among the light dieters we studied, only 3% said it was difficult for them to integrate this method into their daily life and family cooking.
Q: Will I starve to death in those days?
A: With the implementation of the 5∶2 fast food law, you should not feel hungrier than usual in those two days. We evaluated the light eaters who participated in the study, and measured their "hunger" before and during the implementation of the 5∶2 light food law with the Hunger Scale. We found that their hunger scores on fasting days and non-fasting days were exactly the same as before the implementation of the 5∶2 fasting method. It's easy for people to mistake thirst for hunger, so when you feel hungry, try drinking something to see if it helps. Please eat more protein food, nuts, dairy products and vegetables in those two days, which will make you feel full. When implementing this diet, if you really feel hungry in the first few times, please stick to it, just like most of us who eat lightly. As we get used to it, it will become easier and easier to overcome hunger.
Q: Will a 5∶2 light diet help me change my eating habits forever?
A: In the 5∶2 fast food law, fast food in those two days will help people who eat fast food recognize the facts and see clearly their accustomed "unhealthy" eating habits and behaviors. These two days of fasting help them practice and form habits, and eat healthier food and smaller portions every week. Most importantly, they begin to realize what "real" hunger or thirst is, rather than eating and drinking for the sake of eating and drinking. They learn to really enjoy and taste food, whether on fasting day or non-fasting day.
Q: Why do I urinate a lot?
A: One thing you will notice these two days is that you will go to the toilet more frequently. There are two reasons: first, you break down glycogen (glycogen is a carbohydrate stored in muscles and liver) and release more water into your body, which must be excreted by your body. Secondly, burning fat will lead to the increase of ketone bodies in the blood, which is a diuretic (just like tea and coffee) and will make you excrete more urine.
Ketone is a natural by-product of human body burning fat. Ketones are generally considered harmless unless they accumulate in a certain amount. In the 5∶2 fast food method, ketone bodies will not accumulate in harmful quantities. Ketones are bad things in the impression of ordinary people, because some diets with extremely low carbohydrate content will lead to a large accumulation of ketone bodies, resulting in side effects such as headache, nausea or bad breath. The ketone bodies in our light eaters will be twice as high as usual. Relatively speaking, light eaters with low carbohydrate for a long time can increase the ketone body level by 5 times.
Q: Will I feel tired during the two days when I fast?
A: On the contrary! Many light eaters who participated in the study felt very positive in the process of losing weight. Many subjects feel lively, clean and fresh after fasting for two days a week, and their stomachs are no longer flatulent, sleepy and more energetic after eating. This makes them more engaged and active, and on other days, they also begin to pay attention to healthy eating. When we evaluate their mood and emotions, we find that their indexes of tension, depression, anger, fatigue and confusion are all halved, and almost everyone can maintain a happy mood.
Interestingly, the subjects of our 5∶2 fast food method said that the positive feelings brought by fast food in those two days can also be felt in the normal diet in the next few days, as well as the accompanying vitality and sense of accomplishment. They can experience these feelings again every week, which greatly encourages them and strengthens their motivation to succeed.
Q: Are there any side effects?
A: People who participated in the 5: 2 fast food didn't report any serious problems, but some people said they would have a headache. If this happens, please be sure to replenish enough water (generally 2 liters a day is enough). You can drink this amount more, but you must supplement enough electrolytes [that is, potassium, sodium (salt) and magnesium]. These nutrients can be obtained by eating recommended vegetables, fruits, dairy products and protein food.
You may find that you should also include foods or drinks with high salt content in those two days' fast food. Although there is no need to reduce the amount of tea and coffee when implementing the 5∶2 fast food law, if you find that you drink less coffee and tea than usual after starting fast food, your headache may be related to the reduction of caffeine. The decrease in carbohydrate intake these two days may also cause headaches, but when the body gets used to it, it should be fine.
Some 5: 2 light eaters find themselves constipated. If this happens, please be sure to drink enough water and eat the most fruits and vegetables in those two days. In the days when there is no need for a light diet, you should also eat a lot of fiber-containing foods, that is, eat all fruits and vegetables, choose high-fiber carbohydrates, and supplement a lot of water to achieve the recommended amount of exercise.