Today I will talk about the three types of fasting for office workers. In theory, office workers are the most difficult group to fast. Mainly because they usually don’t have time to prepare lunches, the rest time is fixed, and there may not be suitable food nearby the company. of. Because this article is for novices, I will try to keep it simple.
I personally divide fasting into 168, one meal a day, and 52 fasting. However, people who usually fast will also be combined with a reduced sugar diet or a ketogenic diet. The reason is simple. The benefit of tracking fasting by the New England Journal of Medicine NEJM is based on the human body’s ketone concentration index, so many fasting people will follow Time to implement a reduced sugar diet.
For novice workers, I think it’s better to focus on fasting at 168, and then gradually evolve to one meal a day. The so-called 168 fasting refers to not eating for 16 hours out of 24 hours a day. The food for a day is mainly controlled at lunch and dinner within 8 hours. Some people have been accustomed to skipping breakfast since they were young, and they are essentially performing a 168 fast without knowing it.
The first stage, super novice period (getting started 168 fasting):
And if you are accustomed to eating breakfast, and worry that you will be hungry if you don’t eat breakfast, and you can’t concentrate at work, you can drink bulletproof coffee, because drinking bulletproof coffee can make people less hungry, and usually can Maintain the autophagy effect during fasting. It has become the first choice for many people to start fasting.
At this stage, for office workers who were used to breakfast, their three meals may become bulletproof coffee for breakfast, lunch and dinner as before, but they will finish eating within eight hours.
The second stage, the transition period (168 fasting with hands-on food control):
I'm used to using bulletproof coffee for breakfast. If you finish eating lunch and dinner within eight hours, basically you have executed a 168 fast now. If you want to go further, I would recommend starting to control your food. Under the premise that the eating time is the same, Reduce the refined carbohydrate of lunch and dinner and increase the intake of other nutrients. If you eat right at this time, you will find yourself less and less afraid of hunger. But be aware that you may make a mistake at this time. In addition to eating less refined carbohydrates, you must also increase your intake of other nutrients. At this stage, as long as you eat the right content, you should basically not feel hungry.
At this stage, people who are familiar with 168 fasting, its three meals may become bulletproof coffee for breakfast, no refined carbohydrate for lunch and dinner, but other protein or fat will be added, and it will be eaten within eight hours. Some people It may be found that the food and beverage expenses have increased by 1.5 times or even twice during this period, which is normal. It’s not that it’s too expensive to eat, but the things we ate in the past were too bad. After all, refined carbohydrates and high blood sugar are the guarantee of satiety, excitement and low cost. Most restaurants are good at providing such food to most people. In the later stage, when breakfast is not hungry, you can also drink black coffee instead of bulletproof.
The third stage, advanced stage (one meal a day)
If the second stage is executed well, about three weeks, usually the body will become very afraid of being hungry. At this time, it can evolve into the original bulletproof coffee for breakfast. Instead, drink it at lunch time. Drink only black coffee for breakfast and eat only for one day. One meal for dinner. At the beginning, you can eat some nuts in the afternoon. It will become one meal a day or 204 fast. As long as you control your food well, you can basically cut into one meal a day without pain.
At this stage, people who are familiar with 168 plus food control, its three meals may become, breakfast black coffee, lunch bulletproof coffee, dinner does not eat refined carbohydrates, but will supplement other protein or fat, and eat full, to the later stage When you are not hungry for lunch, you can also skip BTS.
The fourth stage, the bursting period (52 fasting)
If the third stage is done well and there is a progress goal and you want to try the May 2 fast, it will become two days a week, and the calorie intake is controlled within 500 calories. I personally recommend a cup of bulletproof coffee for lunch. , A cup of bulletproof cocoa for dinner, or a cup of bulletproof coffee for lunch and three eggs for dinner.
If you fast for more than 52 hours and want to challenge 48 hours, I will not introduce it. You should know how to eat.
Summary of fasting for office workers:
Don't be confused by a bunch of numbers, fasting has only one important point. Keep the eating window as short as possible.
From three meals a day to two meals a day (168 fasting)
From two meals a day to 1.5 meals a day (204 fasting)
From two meals a day to one meal a day (231 fasting)
From one meal a day to one meal two days (52 fasting)
And if you are hungry during the transition period, bulletproof coffee will be a good helper to help overdoing, but you must remember a few key points. Fasting and control are completely different from dieting. Fasting only limits the eating time window and does not limit calories. Usually, during the whole process, as long as you start to control your food, it is best to have a full meal at every meal. After control and fasting, you will usually feel full for more time than hungry a day.
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