Complete strategy of intermittent fasting
Everyone sees that the intermittent fasting method may be scared, because the first time I saw it, I was scared to get up.
Because we have been instilled three days a day, or a small number of meals. He also said that he was terrible on the Internet. It seems that if you eat less, you will lose muscle. It seems that if you don’t eat three meals regularly, you will be confused.
Actually, it’s not that three meals a day is not good, but that two meals a day are also very ok.
I believe that I still have a lot of people who think that skipping a meal and not eating it will hurt the body.
I personally will use intermittent fasting during the fat loss period, because this method is especially suitable for me.
The only difficulty is that I have to lie, because every time I will lie to my grandfather and say that I have dinner, in fact, I have not eaten.
Today, I will help you to answer these most common myths, as well as the common problems in performing intermittent fasting, then we will show him
Intermittent Fasting
A lot of nutrition research goes back to our ancestors, the original people. They were all hunting and collecting food at the time.
Sometimes the day is very bad, there is no hunting for animals, no instant noodles to eat, you can only hungry
This kind of diet was probably started 20 years ago. After research, it found that it has a lot of benefits for the body, so it has become more and more popular in recent years.
Ordinary people can use this diet to make the body healthier and maintain their body. Fitness also uses indirect fasting to reduce fat.
Principle of intermittent fasting
Here only talk about weight loss
Generally, after eating a meal, the body needs 7-10 hours to consume the stored liver candy.
It’s equal to saying that after 7-10 hours, the body will use a lot of fat in the body, so if you have three meals a day, you will only have the opportunity to burn fat when you sleep.
Indirect fasting is the use of food for a long time to increase the body's time to burn fat.
Advantages of intermittent fasting
I generally divide the advantages into seven kinds.
First, blood: lower insulin, reduce leptin,
Second, the liver: improve insulin sensitivity, reduce insulin-like growth factors, assist ketogenic
Third, the gastrointestinal: reduce inflammation, reduce energy absorption, reduce cell proliferation
Fourth, the mind: reduce inflammation, improve the ability to operate, improve the nervous system, improve resistance to stress
Fifth, the heart: slow down the heartbeat at rest, lower blood pressure, improve resistance to stress
Sixth. Fat: promotes fat breakdown, reduces inflammation, reduces leptin, and enhances adiponectin
Seven, muscle: improve insulin sensitivity, improve efficiency, reduce inflammation
Basically it is to reduce inflammation, cell repair, anti-oxidation, and then the most important thing is to raise growth hormone, adrenaline and reduce insulin, so it can make the body use fat more effectively as the main energy source.
Disadvantages of intermittent fasting
Sometimes the stomach is sometimes hungry (Taiwanese breakfast is too delicious to resist). But to understand whether it is really hungry or just a mouthful
In the early stage, there was no strength, but after the habit, it would be helpful for heavy training (you can see the film that I am fasting and retraining)
Sometimes I don't want to have dinner, but I meet my family and friends for dinner. (I don't have to worry about this if I don't have friends.)
Choose the most suitable intermittent fasting method
Everyone has different meal times and schedules, so choose the one that suits you best.
Daily fasting method (Leangains)
Eat only one time of the day (you can eat a few meals), fasting at other times (including sleeping time)
8/16 fasting method
Eat eight hours a day, fast for 16 hours (for example, eat from 10 am to 5 pm)
6/18 fasting method, 4/20 fasting method
Eat six hours a day, or four hours. (For example, from 12 noon to 6 pm)
Personal comment
The easiest to get started, and it's easy
6/18 effect is better than 8/16, basically it is late for breakfast, eat early for dinner.
I can eat a full meal two meals a day, so I would recommend everyone to try this first.
I spend most of my time on the 4/20 fasting method because I feel that it is convenient to cook a meal a day.
Fasting method
Eat normally for five days in a week. Also do not eat for two days, or just eat a small meal (small serving size)
In fact, it won’t be too difficult. I personally choose not to eat on the busiest days.
Some people will choose a 5/2 fasting fasting day to eat a small meal, but I think it will be more appetizing but will be more hungry.
Small meal = 500 cards or so, probably an ordinary dinner
Every other day
Eat normally one day, do not eat the next day.
It may be difficult for novices
Of course there are many other ways, but the main thing is to let the body rest for a little longer.
What can I eat during the fasting period?
Sugar-free, black coffee, tea, and boiling water, basically no calories, but zero-calorie drinks or sugar-containing things should be careful, because some people will take insulin reaction when they eat the body.
Then high protein powder, soy milk, milk, nothing!
People with very low body fat can drink BCAA around exercise time, not at other times.
What can I eat during the eating period?
It is fat to eat indiscriminately. It is recommended that you can use other dietary methods during fat loss.
What should I do when I am hungry during fasting?
Everyone may feel that they are very hungry and uncomfortable when they are fasting. They will feel that they are very weak. It seems that they will live a few years if they eat less, so they dare not try to feel that they can't do it.
But in fact, it is really not so exaggerated. I can easily perform it so easily. You just need to eat the food and then slowly extend the fasting time. It will be very accustomed to be busy.
Then we must first understand that hunger is a wave of waves, so you can drink some tea when you are hungry. If you are really hungry after 30 minutes, start eating slowly.
Do you need to calculate calories for fasting?
it is usually necessary to calculate the insurance.
If the length of fasting is usually not used, it is to eat slowly and eat 8-9 minutes.
Everyone sees that the intermittent fasting method may be scared, because the first time I saw it, I was scared to get up.
Because we have been instilled three days a day, or a small number of meals. He also said that he was terrible on the Internet. It seems that if you eat less, you will lose muscle. It seems that if you don’t eat three meals regularly, you will be confused.
Actually, it’s not that three meals a day is not good, but that two meals a day are also very ok.
I believe that I still have a lot of people who think that skipping a meal and not eating it will hurt the body.
" skipping a meal and not eating it is actually giving the body time to fix it."
I personally will use intermittent fasting during the fat loss period, because this method is especially suitable for me.
The only difficulty is that I have to lie, because every time I will lie to my grandfather and say that I have dinner, in fact, I have not eaten.
Today, I will help you to answer these most common myths, as well as the common problems in performing intermittent fasting, then we will show him
Intermittent Fasting
A lot of nutrition research goes back to our ancestors, the original people. They were all hunting and collecting food at the time.
Sometimes the day is very bad, there is no hunting for animals, no instant noodles to eat, you can only hungry
This kind of diet was probably started 20 years ago. After research, it found that it has a lot of benefits for the body, so it has become more and more popular in recent years.
Ordinary people can use this diet to make the body healthier and maintain their body. Fitness also uses indirect fasting to reduce fat.
Principle of intermittent fasting
Here only talk about weight loss
Generally, after eating a meal, the body needs 7-10 hours to consume the stored liver candy.
It’s equal to saying that after 7-10 hours, the body will use a lot of fat in the body, so if you have three meals a day, you will only have the opportunity to burn fat when you sleep.
Indirect fasting is the use of food for a long time to increase the body's time to burn fat.
Advantages of intermittent fasting
I generally divide the advantages into seven kinds.
First, blood: lower insulin, reduce leptin,
Second, the liver: improve insulin sensitivity, reduce insulin-like growth factors, assist ketogenic
Third, the gastrointestinal: reduce inflammation, reduce energy absorption, reduce cell proliferation
Fourth, the mind: reduce inflammation, improve the ability to operate, improve the nervous system, improve resistance to stress
Fifth, the heart: slow down the heartbeat at rest, lower blood pressure, improve resistance to stress
Sixth. Fat: promotes fat breakdown, reduces inflammation, reduces leptin, and enhances adiponectin
Seven, muscle: improve insulin sensitivity, improve efficiency, reduce inflammation
Basically it is to reduce inflammation, cell repair, anti-oxidation, and then the most important thing is to raise growth hormone, adrenaline and reduce insulin, so it can make the body use fat more effectively as the main energy source.
Disadvantages of intermittent fasting
Sometimes the stomach is sometimes hungry (Taiwanese breakfast is too delicious to resist). But to understand whether it is really hungry or just a mouthful
In the early stage, there was no strength, but after the habit, it would be helpful for heavy training (you can see the film that I am fasting and retraining)
Sometimes I don't want to have dinner, but I meet my family and friends for dinner. (I don't have to worry about this if I don't have friends.)
Choose the most suitable intermittent fasting method
Everyone has different meal times and schedules, so choose the one that suits you best.
Daily fasting method (Leangains)
Eat only one time of the day (you can eat a few meals), fasting at other times (including sleeping time)
8/16 fasting method
Eat eight hours a day, fast for 16 hours (for example, eat from 10 am to 5 pm)
6/18 fasting method, 4/20 fasting method
Eat six hours a day, or four hours. (For example, from 12 noon to 6 pm)
You can also fasten 7/17, 5/19 fasting, but everyone usually talks about even numbers.
Personal comment
The easiest to get started, and it's easy
6/18 effect is better than 8/16, basically it is late for breakfast, eat early for dinner.
I can eat a full meal two meals a day, so I would recommend everyone to try this first.
I spend most of my time on the 4/20 fasting method because I feel that it is convenient to cook a meal a day.
Fasting method
Eat normally for five days in a week. Also do not eat for two days, or just eat a small meal (small serving size)
In fact, it won’t be too difficult. I personally choose not to eat on the busiest days.
Some people will choose a 5/2 fasting fasting day to eat a small meal, but I think it will be more appetizing but will be more hungry.
Small meal = 500 cards or so, probably an ordinary dinner
Every other day
Eat normally one day, do not eat the next day.
It may be difficult for novices
Of course there are many other ways, but the main thing is to let the body rest for a little longer.
What can I eat during the fasting period?
Sugar-free, black coffee, tea, and boiling water, basically no calories, but zero-calorie drinks or sugar-containing things should be careful, because some people will take insulin reaction when they eat the body.
Then high protein powder, soy milk, milk, nothing!
People with very low body fat can drink BCAA around exercise time, not at other times.
What can I eat during the eating period?
It is fat to eat indiscriminately. It is recommended that you can use other dietary methods during fat loss.
What should I do when I am hungry during fasting?
Everyone may feel that they are very hungry and uncomfortable when they are fasting. They will feel that they are very weak. It seems that they will live a few years if they eat less, so they dare not try to feel that they can't do it.
But in fact, it is really not so exaggerated. I can easily perform it so easily. You just need to eat the food and then slowly extend the fasting time. It will be very accustomed to be busy.
Then we must first understand that hunger is a wave of waves, so you can drink some tea when you are hungry. If you are really hungry after 30 minutes, start eating slowly.
Do you need to calculate calories for fasting?
it is usually necessary to calculate the insurance.
If the length of fasting is usually not used, it is to eat slowly and eat 8-9 minutes.
ConversionConversion EmoticonEmoticon