Is it really possible to lose weight by dieting two days a week?

Intermittent fasting is a newly popular way of eating. This fasting method originated in the United Kingdom and has only since spread to other European countries and the United States. Unlike many other popular dieting methods, it is based on solid scientific research and has been scientifically proven to work. The primary principle of this fasting method is to eat less, which not only reduces weight, but also has numerous health benefits.

Planning for fasting days

A fast day is a day to restrict your caloric intake, not a day to make you feel bad and scared! Learning about food and what it has to offer you can make your fasting day easier!

What does calorie mean?

Calories are the amount of energy contained in food and drink. These calories are used to provide our bodies with energy or stored for later use. The calorie count for each type of food and alcohol is as follows.

1 gram of fat = 9 calories

1 gram of protein = 4 calories

1 gram of carbohydrate = 4 calories

1 gram of alcohol = 7 calories

The foods with the highest calorie content are fats and oils, followed by alcohol!

When should I eat?

On fasting days, the daily caloric intake limit is 500 calories for women and 600 calories for men. The advantage of intermittent fasting is that you can plan your own eating schedule for the fasting day. You can choose to eat breakfast and then eat lighter meals at noon and night, or you can skip a meal and divide the calories between lunch and dinner or breakfast and dinner. You can also try to eat only one meal a day, but if you're used to intermittent fasting, we don't recommend it.

Our recommendation is that fasting days should be based on two meals per day, lunch and dinner, for the following reasons.

Breakfast is an easy way to work up an appetite (at least we do ourselves!)

Breakfast is undoubtedly the easiest meal to skip.

So you can naturally extend the fasting time and take advantage of the opportunity to maximize fat burning. I think you end your dinner at 9:00 the night before and don't eat again until 1:00 p.m. the next day, which brings the fasting time to 16 hours.

Is it really healthy to skip breakfast?

Studies have found that people who eat breakfast have healthier eating habits than those who skip breakfast, which is why it is generally recommended to "never" skip breakfast. From this we know that the so-called eating breakfast is guaranteed to be healthier, not the absolute truth.

Should the two fasting days be consecutive?

It is not mandatory that the two fasting days be consecutive. We (boldly) recommend that the first two weeks of intermittent fasting not be consecutive, and the second two weeks try two consecutive fasting days. The difference won't necessarily show up in your weight, but it will allow you to end your fasting days more quickly. Also, for some people, once you start fasting it's easier to continue, and your body has to adjust to the fasting - it's hard for some people, but after three or four days, your body will get used to the hunger of not being hungry. It really doesn't affect life in any way, and after a few weeks of doing it, it becomes a healthy habit that is no longer difficult.

What to eat

Quality and Quantity?

On a fasting day, every calorie counts and it is important that you have a clear idea of the amount of food you are eating. We also recommend that you eat good quality food on your fasting day. You can certainly spend the recommended amount of calories on chocolate, but it won't provide you with the necessary nutrients you need to cope with hunger. To get through your fasting day, we recommend that you have a balanced meal that includes protein, unrefined fats and plenty of vegetables.

Protein

Protein is a low glycemic index food that takes longer to digest and therefore helps you feel full. Foods rich in protein and low in calories include white meat fish, crustaceans, eggs and poultry. A small amount of root vegetables is also a good source of low-fat protein.

Starch

Starchy foods (cereals, potatoes, rice, pasta ......) are rich in carbohydrates. We especially recommend whole grains, which contain more fiber and have a lower glycemic index than refined grains. Starch is a source of sustained sexual energy.

Fruits and Vegetables

Vegetables are generally lower in calories and can be eaten in large quantities to enrich meals. In addition to various minerals and vitamins, vegetables provide fiber, which slows down the digestive process and allows for a more regular release of energy. Fruits are a bit higher in calories and can be eaten on relaxation days, but it is important to be careful about the amount you eat.

Oils and Fats

We are not at all averse to "good" fats, which are essential for the body to function and function well. According to research, we should consume more omega-3 fatty acids (fish oil, nuts and seeds) and monounsaturated fatty acids (olive oil and avocado oil). These fats can be consumed freely during the five days of non-fasting, but it is important to watch the amount on fasting days. For example, one teaspoon of vegetable oil contains 45 calories, while 15 grams of nuts contains 100 calories!

Drinks

Our advice is to avoid any alcohol on fasting days in order to give your liver a good rest. Alcohol can be considered purely caloric, but the goal of a fasting day is to get as much good nutrition as possible. A 120 ml glass of wine has about 90 calories and a small bottle of beer has about 155 calories. Save these calories for a relaxation day, when you can drink water, tea, herbal tea, any beverage you like, as long as it is sugar and milk free. We recommend moderating your caffeine intake to no more than four cups of coffee a day. People often drink more coffee on fasting days to reduce hunger and compensate for low energy, but the problem is that the effects of caffeine are stronger when the stomach is empty, leading to palpitations and other symptoms in more sensitive people. We also do not recommend drinking commercially available sugary drinks because they contain chemical ingredients. Water is definitely the healthiest and cheapest drink! Why not try adding a few mint leaves, verbena or lemon slices to mineral water to add a little fragrance?

Delicious Meals

In the recipes of "French Women Eat Food and Lose Weight 5/2 Healthy Light Fasting", we use many low-calorie ingredients, such as fresh herbs, citrus zest and spices, which add great flavor and make you happy on your fasting day. In addition, we prefer cooking methods that preserve minerals and vitamins.

Suggestions for fasting days

Plan your meals

  • Try to eat healthy, nutritious, enjoyable foods and foods with high nutritional value that will give you a sense of satisfaction. Give preference to protein, vegetables and unrefined grains.

  • Avoid empty calories. Avoid empty calorie foods: alcohol, processed foods and high sugar foods are low in nutrients and lack fiber and are absorbed very quickly, so you'll feel hungry again soon.

  • Avoid ready-to-eat meals. Avoid ready-to-eat meals, especially so-called low-fat meals, which often contain a lot of refined carbohydrates and salt. Try our convenient, daily "Super 500 Calorie Meal"!

  • If you really don't have time, or don't want to cook, buy a box of cooked rice, some shrimp, or chickpeas and salad-all of which are great for fasting days (calorie counts can be found on the package).

  • Eat really fresh food. Since every calorie counts, save your credit for fresh, tasty and delicious foods instead of ready-made meal boxes, meal replacements and high-protein drinks.

Adequate hydration

This is very important: In fact, when you abstain from food on a fasting day, the amount of water you take in along with the food also decreases. Your body may confuse hunger with thirst. Drink a glass of water every time you eat, and whenever you feel hungry.

Find the right rhythm

One of the great things about intermittent fasting is that it's flexible, so don't forget to make the most of it.

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About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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