A fat man who is lazy and loves to eat, to share his experience of intermittent fasting!

The following is the experience of netizens, for your reference.

Over thirty, metabolism deteriorates.

Obviously the taste is lighter than before, and the food is less than before, and the weight does not drop but rises. (Sleep is a big factor in my metabolism. As long as I have a full sleep, my weight will not soar and will stay flat!)

In March, I started to arrange my own class and study, and I was locked in a small room for 7 hours a day. The work and rest are also forced to be the same as normal office workers (but I am very busy at night, so I go to bed very late and wake up very early. I only sleep about 4 hours a day), and I eat whenever I want to sleep. I have been in class for only a week, and my weight has soared to an unprecedented height in my life, which broke me

When I was looking for a weight loss app, I found the fasting tracker. I remembered the documentaries I watched before, so I decided to try it!

Although there is not a lot of information in the app, it has everything to express! Anyway, it means that fasting is to repair the body, and stop the body from digesting.

The point is: He didn't stipulate what I must or forbidden to eat!

This is very important to me! ! ! Because there are so many inexplicable ways to lose weight, we have to follow various dietary principles all the time... If I have a way to maintain health like this, I won't get so fat, okay? Wash the supply and marketing prestige!

(I love vegetables, but I hate being prescribed!)

So when I started (I implemented the simplest 14-hour fast at the beginning), I was overfull, and then I started fasting! Go to bed when you are hungry!

If you wake up, you can extend the fasting time as much as possible. Eat baby! This weight loss method has been constantly emphasizing that not everyone is suitable. Ask your doctor like this

For me, there is no mental burden!

It is a very positive one: "Wow! You successfully fasted for 14 hours! Great!" Such encouragement!  People like us who are hungry and in a bad mood eat this set!

In case the goal is not reached for 14 hours, the app still encourages you to tell you: "Wow! You finished the 12-hour fast!" (Clap yourself!)

Then there is a small note during his fast:

Avoid high-intensity exercise during fasting

Replenish water, drink water, sugar-free herbal tea, sugar-free black coffee

Focus on places other than food

Avoid high-intensity exercise? It's okay I don't exercise!

Drink water and herbal tea? Damn, I used to drink tea and coffee every day!

After implementing this weight loss method, there are no sudden changes in body shape and weight, but I know that my appetite is slowly getting smaller. There is no need to exercise, no need to change my eating habits, as long as I try to extend the time without eating, my weight will slowly drop! ? It is really a relatively easy thing for me!

Even if one day’s mood explodes, and ran to eat a salty crispy chicken and milk tea, the weight would not rise too exaggerated! (I think it is to help me get stuck at the top. The top of the current body size is on the other side. As long as I eat the most, I just stand at that height.) It’s the one you think you can slow down by working hard for a few days. The degree of slowing down.

Of course, as a person who does not exercise and can eat salty and crispy chicken, it is natural to stop at a certain weight plateau!

When I have been stuck on the plateau for too long and I have spare energy, I will count my calories throughout the day and keep it around the basic calories. If you eat low-calorie food a little fiercely, your weight will lose 0.5 kg and 0.3 kg a day... (It looks like a lot of weight, doesn’t it? Because I’m fat so the number looks so good, kid)

For me, this is a weight loss method that is not difficult, stress-free, and easy to continue to form a habit. (I am currently fasting at most 17 or 18 hours, and then I feel like I'm going to beat the teacher who talks dry.)

I usually do 16/8 (no food for 16 hours, free eating for 8 hours), and I don’t think about fasting at 20/4 or 24-48-72 one day. (Food is a part of my life)

Because I gradually got used to it, my appetite decreased. When I actually used calorie calculations to control my diet, my emotions were relatively calm, there was no sense of frustration, and I would not blame myself for disgust. (But when I eat, people who say that I am fat will still be choked by me! The kind that sets him on fire!)

I have lost 3.5 kg so far, and I am not upset, I think I can continue! (This is the most important!)

Postscript:

One day, after I fasted for 16 hours, my classmate (at least 50 years old, right?) stood behind me and yelled at me: "Sister You didn’t mean you are losing weight? Why are you here? Eat starch? Why are you drinking this?” (pointing to my sugar-free black tea)

I turned my head and said, "People have to eat a basic amount of starch every day, or they will become stupid. Then even my mother didn't dare to tell me like this. How dare you talk to me like this?"

Aunt scared away.

Conclusion: If someone next to you is losing weight, you'd better shut up while he is eating!

Four modes that fasting office workers can easily get started

 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.

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.

5:2 Light fasting purification metabolism method

For healthy people, the popular 5:2 light fasting purification metabolism method (normal diet for 5 days in a week and calorie intake for 2 days) prolongs the period of hypoglycemia to a certain extent, which means that Extends the time of high cell autophagy rate, clears more senescent proteins, and delays cell senescence.

5:2 Light fasting purification metabolism method:

5:2 The light fasting purification metabolism method is an important method for autophagy to clean up aging proteins in the body and keep the cells young and vigorous.

With the increase of age, the autophagy ability of cells gradually declines. The higher the free amino acid and insulin levels after a meal, the lower the autophagy ability. The 5:2 light fasting purification metabolism method reduces postprandial free amino acid concentration and insulin levels through light fasting, which has a positive effect on improving autophagy and delaying aging.

The 5:2 light fasting purification metabolism method can achieve miraculous weight loss. Each fasting day can reduce half a kilogram, and easily lose 10 kilograms in 3 months without rebound. Within a few weeks of light fasting, body weight, body fat, waist circumference decreased significantly, and muscle mass increased.

5:2 Light fasting purification metabolism method through light fasting can reduce the risk of diabetes, heart disease, cancer, "three highs" and other metabolic syndromes

5:2 The light fasting purification metabolism method can not only make you thin, but also make you happy and healthy!

5:2 The light fasting purification metabolism method allows us to return to natural diet, develop a good lifestyle, and completely change our lives