The thin belly is super impressive! How to eat "intermittent fasting" weight loss method? 168 fasting, Monday fasting method and 52 fasting method to understand at once

 The thin belly is super impressive! How to eat "intermittent fasting" weight loss method? 168 fasting, Monday fasting method and 52 fasting method to understand at once

"Intermittent fasting weight loss method" has become a recent trend of healthy living because it can lose weight without complete dieting! The "186 Diet Weight Loss Method" is a type of intermittent fasting. "18" means not eating for 18 consecutive hours a day, and "6" means eating within 6 consecutive hours, and you can freely eat within 6 hours. Choose the food you want to eat. In addition, there is also the "168 Fasting and Weight Loss Method", which has the same meaning, but the time becomes 16 hours without eating and eating within 8 hours. It has the opposite effect! We specially interviewed nutritionist Mellissa Cheung to tell you the effect of fasting and weight loss, the details to pay attention to, Monday fasting and the previously popular 5:2 fasting, to see the difference.

What is "18:6 Diet Weight Loss Method"?

The "18:6 diet" is a type of intermittent fasting . "18" means not eating for 18 consecutive hours a day, "6" means eating within 6 consecutive hours, and you can freely choose the food you want to eat within 6 hours, for example, only between 13:00-19: 00 to eat, the rest of the time do not eat.

What should I eat in 6 hours?

Although you can choose food freely within 6 hours, nutritionist Mellissa Cheung said: "You can't take in too much calories. It is recommended to eat nutritious foods, such as grains, vegetables, lean meat rich in protein, eggs, and healthy fats. olive oil, coconut oil, avocado , etc.”

A small amount of frequent meals is the best policy

We know we should choose healthy food, but how many meals should we eat right? Nutritionist Mellissa Cheung suggests: "Small and frequent meals should be taken within 6 hours to avoid unstable blood sugar control. At the same time, small and frequent meals can also reduce hunger."

Never overeat!

Many people will eat more than usual because they only have 6 hours to eat. This will not only make intermittent fasting ineffective, but also increase the chance of weight rebound!

Three meals a day = obesity?

We have grown up with the idea that three meals a day are healthy, but there are countless examples of successful weight loss through intermittent fasting. Does that mean that "three meals a day" is the cause of obesity?

Mellissa said: " The concept of three meals a day is not the cause of obesity. Eating three meals on a regular basis can stabilize blood sugar, reduce hunger, and reduce the chance of eating snacks. The real cause of obesity is mainly due to eating too much in three meals a day. Choose high-fat, high-salt, high-sugar and high-calorie foods.”

"Intermittent fasting" golden time ratio?

The time for intermittent fasting is suggested to skip breakfast and eat between 13:00-17:00; or skip dinner and eat between 8:00-14:00.

Who is not suitable for "intermittent fasting"?

Nutritionist Mellissa said: "If the stomach is not healthy , this method of eating in a short period of time will increase the possibility of stomach pain, bloating, acid reflux and indigestion! In addition, girls who are planning to become pregnant, during pregnancy and breastfeeding, and Intermittent fasting is not recommended for people with diabetes, hypotension, endocrine disorders, anorexia, or bulimia .”

"168 fasting" emulated by actresses

Recently, the 168 fasting method is also very popular. Hollywood actress Jennifer Aniston implements the 168 fasting method to maintain a slim figure. It is the same as the 18:6 eating method, and the three meals are concentrated within 8 hours . No eating for the other 16 hours , which is more relaxed than the 186 fasting, which is limited to eating within 6 hours, and it is also the method most often tried by actresses.

If you feel hungry within 16 hours of not eating, you can drink sugar-free and milk-free black coffee, tea, and boiled water, and it is recommended that you eat no less than 1,200 calories a day, otherwise you will be prone to weakness, lack of energy, and the chance of gaining weight is also high will get high.

Mild version of "168 fasting"

If you feel that 168 fasting is too difficult to practice, you can try the mild version, that is, the interval between dinner and breakfast the next day is 12 hours. The doctor believes that it can also significantly reduce calorie intake, that is, eat midnight snacks without cravings, and can achieve weight loss.

Let the body rest "5:2 fasting method"

British doctor Mike Mosley relied on the 5:2 fasting method to lose 9 kilograms within 3 months, and his body fat dropped from 28% to below 20%. The implementation takes 1 week as a unit and 5 days of normal diet. Choose 2 days (not 2 consecutive days) as "eat less days". The standard for eating less is no more than 500 calories a day (take about 300 calories at noon and about 200 calories for dinner), and choose low-sugar, Vegetables and fruits, protein-based, so that the body can get proper rest and repair.

"Monday fasting method" lose 15 kg in ten weeks

Japanese weight loss physician Sekiguchi proposed the Monday fasting method, which takes 7 days as a unit and follows the order of "fasting, re-eating, sugar-reducing food, and gourmet food" to thoroughly build a healthy body that is easy to lose weight and not gain weight.

Do not eat breakfast, lunch, or dinner, drink only water throughout the day, and go to bed before twelve o'clock in the evening, in order to let the stomach and intestines have a good rest, and improve the body's repair function through sleep. On the second day after fasting, please start with vegetables in the morning. You can eat leafy vegetables such as cabbage and broccoli, soups and miso soups made with easy-to-digest white radish.

It is very important to measure whether the weight loss method is suitable for you

During intermittent fasting, if you feel dizziness, headache, stomach pain, gastrointestinal or physical discomfort, it is recommended to suspend fasting! Girls who want to lose weight must do their homework before trying each method, and measure whether these methods are suitable for them. Don't try blindly!