5 2 book excerpts from fasting, what is the recipe for fasting 5 10 2

The recipe is as follows:

Breakfast: 1/2 bowl of staple food with a low glycemic index. (e.g. brown rice and side, oats, pasta, sweet potato with skin, about 140 calories).

One serving of beans, fish, meat and eggs. (e.g. an egg, a cup of sugar-free soy milk 240ml, a slice of ham, about 70 calories).

Eat plenty of vegetables. (Cook without oil).

Dinner: 2 3 servings of beans, fish, meat and eggs. (palm-sized fish fillets or meat slices, blanching, grilling, steaming and other cooking methods, the size of the girl's palm is about 140 calories, and the size of the boy's palm is about 210 calories).

One serving of fruit with a low glycemic index. (e.g. a small apple, a small bowl of guava seeded and sliced, half a banana, about 60 calories).

A small handful of nuts. (Cashews, almonds, walnuts, hazelnuts, about 90 calories).

Eat plenty of vegetables. (Cook without oil).

The key to successful fasting: Don't worry about the occasional short-term hunger, Duan Qi is completely harmless to the body. Studies have found that modern people mistake emotions for hunger, when in fact they are just bored, thirsty, and in a bad mood.

Hunger pangs can be menacing, but it's more resilient than you think, and with the right amount of distraction, it's easy to overcome. After a few weeks of fasting, I found that my hunger for burning oak had significantly decreased.

Precautions: Intermittent fasting is more suitable for people with strong muscles, overweight, large waist circumference, elevated blood lipids, decreased insulin sensitivity, poor ability to control food intake, and busy work and no time to adjust diet.

1. Intermittent fasting is not about not eating, and low-calorie nutrient intake should also be ensured during fasting.

2. Fasting should be combined with exercise, and you can do low-intensity exercise such as walking, and avoid strenuous exercise.

3. Fasting can not only consider calories and not nutrition, the same is 500 kcal, eating fruits and vegetables is more nutritious than drinking sugar water.

The above content refers to People's Daily Online - "light fasting" should also be scientific, and proper starvation is good for health.

Specific recipes for fasting 5 out of 2:Breakfast 7:30: 1 egg, 100 grams of 100 grams of 100 grams of 100 grams of vegetables.

Lunch 12:00: 50 grams of chicken breast or beef or lean meat, 100 grams of fruits and vegetables.

Dinner 6:30: 25 grams of 100 grains, 100 grams of vegetables, 50 grams of egg whites.

The specific practice of the 5+2 fasting method:5+2 fasting method refers to fasting from 7 days a week in 2 consecutive days, eating light meals is not not not eating, but these two days to minimize the intake of refined carbohydrates, while controlling the total amount of calories intake, the daily intake is controlled at about 600 800 kcal, mainly complex carbohydrate vegetables and protein foods, such as Zhoushan ate a 600 kcal light meal, and on Friday again 600 kcal light meal.

Eat normally on Monday, Tuesday, Thursday, Saturday and Sunday, but also pay attention to avoid high-oil, high-sugar, high-calorie foods, if you stick to it for 3 or 4 weeks, there will be unexpected effects, I recommend you can try it.

Fasting: Breakfast: a slice of black bread + a boiled egg + an orange; Lunch: An apple dinner: half a pound of boiled celery + half a pound of cucumber fried carrots.

During the fasting period, it is not to eat nothing at all, but to reduce the amount to 1 4 on weekdays, which is very simple to implement and more conducive to long-term implementation. During the two days of fasting, you must consume more water than usual, and drinking water is also a quick-acting way to calm your empty belly, remember to be sure to recover your diet slowly and lightly, and it is best to stick to coconut oil on an empty stomach every morning, it is very good for detoxification and prevention of constipation, and the body will thank you.

Cold vegetables are more recommended, such as cold cucumbers, bean sprouts, green vegetables, chicken breast, nothing to check the calories of vegetables, some vegetables will be low in calories to surprise you, such as oil and wheat vegetables, only 8 calories per 100 grams.

Precautions for fasting.

Be careful not to assume that fasting will make you lose weight every day. Most of the best ways to lose weight every day are harmful to the body and mind. Normal** is a process, please be patient and wait for the changes in your body.

Remember, fasting is not only for the sake of slimming down, but most importantly, it is for the health promotion function and the purification of the mind.

Between meals, one should find something to do. Fill the day, don't fill your belly, do what you want to do, divert your attention from the food, and you'll soon be enjoying the wonderful pleasure of fasting.

1.The medical experts we interviewed for this book said it well: "The most powerful way to modify your body is through fasting." ”

2.Visceral fat is the most dangerous fat, which coats internal organs and increases the risk of heart disease and diabetes.

3.A big focus is to see a decrease in body fat percentage.

A man's body fat is considered too heavy if he has more than 25% body fat. 30% for women.

4.On fasting days, do not exceed the limit of 500 or 600 kcal.

Foods that best meet this principle are those that are high in protein but low in glycemic index (GI). Many studies have shown that eating a high-protein diet can increase the amount of time you feel full.

On fasting days, it is necessary to abstain from foods that can cause blood sugar spikes

Blood sugar will inevitably be spike after the spithing**, and you will feel very hungry when the hail is closed.

One way to find out which carbohydrates cause blood sugar spikes and which ones don't is to look up the glycemic index (GI) of a food. With 100 as the highest, each food has an index, and low values usually do not cause a blood sugar surge. So, we have to choose foods with a low glycemic index.

GI over 50 or GL over 20 is not appropriate, the lower the value of both, the better.

5.I was afraid that I would feel like I was on the verge of fainting all the time, but it turned out that the body was very adaptable, and many of the athletes I interviewed were proponents of exercising while fasting.

6.You can choose 2 days of the week to consume 500 kcal or 600 kcal, and the other 5 days of diet should not be seriously overdosed, so that you can lose weight steadily.

7.Walking not only burns calories and boosts your mood, but it also helps you preserve your memory.

8.Regular short fasting triggers long-term changes in the body that help protect against aging and disease. Let a person go fasting, and after 24 hours, the whole person will be different.

There is no danger in fasting for less than a few hours, but there are risks associated with fasting for long periods of time.