How to match the right food during a light fast

Light fasting has become a very popular new way of healthy living. The most common and easy way to do is to follow a normal diet 5 days a week and light fasting 2 days (ie 500 calories for women and 600 calories for men).

But what does 500 or 600 calories look like?

Knowing that making the best food choices is the key to a successful 5:2 fasting diet.

Here are some helpful suggestions:

On fasting days, the daily calorie intake should be within the range of 500 or 600 calories, and many people will feel hungry. Under normal circumstances, eating 500 or 600 calories will lead to hunger, especially at the beginning of the implementation of this plan, often entangled in considering how much to eat in a day, what to eat, hunger is particularly obvious.

Foods with high protein content and low gastrointestinal index should be selected. Choosing foods with a low gastrointestinal index and/or high protein content can ensure that you will not experience any sharp fluctuations in blood sugar, subsequent food cravings, or uncomfortable empty feelings in the stomach. But doing so does not mean that you must always live on a high-protein, low-carbohydrate diet.

Fasting days are not an absolute limit on fat intake, but low-fat foods are recommended. Choose healthy fats such as extra virgin olive oil, coconut oil, walnut oil, avocado oil, ghee, or organic butter from grass-fed cattle. To limit the amount of fat, for example, add a teaspoon of olive oil to a mixed green salad, rather than just as much.

If you need the feeling of fullness, choosing a salad is a good choice. It is difficult to limit calories from excessive consumption of dark green leafy vegetables, so you can eat more spring mixed vegetables or spinach.

Pay attention to taste. The more flavors, the higher the satisfaction. The more delicious a food, the more satisfying it is to eat. Adding some lemon juice or orange juice or some citrus flavor to your meals can increase the flavor of the food you eat and make them more delicious.

Use a kitchen scale. In order to get the most accurate calorie count, the food needs to be weighed and measured after it is prepared.

Avoid white starch carbohydrates on fasting days. These white carbohydrates include white bread, white rice, pasta and white potatoes.

Drink more water. Thirst often manifests as hunger. More than 70% of the human body is liquid, so drink at least 8 glasses of liquid every day, especially water. On fast days, drink more liquids (within 10 to 12 8-ounce glasses). Therefore, when you feel hungry, drinking a cup of herbal tea, green tea or unsweetened black tea, a cup of black coffee, or a large cup of water will not only help fill your stomach, but also keep your mind away from hunger. You can try adding cucumber, mint or strawberry to the filtered water, or adding ice cubes.

If you are fasting, do not eat fruit.

Do not drink alcoholic beverages when fasting.

A 2012 study found that many people consume more than 300 calories per day from alcohol.