Are you losing weight? Or plan to lose weight? If so, then you must have heard of intermittent fasting diet, such as 5:2 light fasting diet. It can not only lose weight, but also supporters claim to reduce the risk of chronic diseases. And there are studies (①) linking intermittent fasting with longevity.
Research source: Effects of Intermittent Fasting on Health, Aging, and Disease DOI: 10.1056/NEJMra1905136
However, compared with the traditional normal three meals a day, the 5:2 fasting method may not be suitable for you, that is, how popular it is , It will not replace the mainstream diet in a short time. But if you want to try, the following knowledge points must be understood clearly.
What is 5:2 light fasting diet?
5: 2 Light fasting is actually a kind of intermittent fasting, that is, two days a week, the total calorie intake per day is limited to 25% of the other 5 days (about 500-600 kcal), and then in that week Eat a normal diet for the other five days.
5: What can I eat on a light fast?
basically can eat anything, as long as you like, but the premise is that the calorie limit is within the recommended value. But it is best to eat some low-calorie foods, fruits and vegetables, white meat, red and lean meat, dairy products, soy products, grains and so on. For beverages, low-calorie tea is recommended, such as white water, pure black coffee or tea. Can
lose weight through 5:2 light fasting?
not necessarily! In theory, as long as the intake is less than the consumption, you can lose weight. But the human body is a very complex "smart machine". When you don't take in enough, the hormones in the body will send signals to the brain, and the brain will give you sensory stimulation according to the degree of hunger, and then guide you to eat.
People’s willpower is not reliable, they can endure starvation for a day or two, and it is impossible to maintain it for a long time. There is always a time when the willpower "collapses". So, this is why dieting to lose weight will eventually fail, and then cause the reason for rebound. Therefore, when you implement the fasting method, whether you can lose weight or not depends on whether you can fully grasp the difference between calorie consumption and intake.
If you want to lose weight through fasting, it still depends on the food you eat during the fast (although there is no restriction on what foods you eat during the fast). As mentioned above, if you want to lose weight, you should try to eat low-calorie and high-density foods, such as red and lean meat, white meat, fish, beans, etc. If you are a vegetarian, please see
5: 2 light Is fasting good for health?
First of all, I want to emphasize that no diet is omnipotent, and it is absolutely guaranteed to be beneficial to health. No matter what kind of diet, there are advantages and disadvantages. Just like 5:2 light fasting for 2 days, only intake of less than 500 kcal calories, far lower than the basal metabolism demand. And if there is physical activity, it is more likely to cause hypoglycemia and fainting.
In addition, because there is very little intake on fasting days, it may cause insufficient supplementation of some nutrients, and then cause physical discomfort. For example, lack of vitamins and minerals may not have much stimulation on the senses, but the body is indeed under pressure.
In addition, some specific populations are not suitable for this diet, such as patients with eating disorders, metabolic diseases, or pregnant women, children, etc., are not recommended to use this method.
If you are healthy and want to try this method, it is recommended to give priority to eating high dietary fiber and fruits rich in vitamins and minerals on fasting days. In this way, the feeling of fullness can be improved as much as possible, avoiding overeating due to unbearable hunger, and can supplement some essential nutrients for the body.
In the long run, can 5:2 light fasting continue to lose weight?
There are very few related scientific researches at present, so you can try it in the short term, and you must always pay attention to your body's feelings. Therefore, it is not recommended to use this type of diet for a long time. Weight loss still depends on the correct diet and exercise to achieve a win-win situation for health and body shape.
However, compared to the 168 fasting method, the 5:2 light fasting may be easier to perform. The 168 fasting method reduces the eating time of three meals a day to within 8 hours, which may not be practical for many office workers. So weigh the two, 5:2 light fasting is easier to implement for a long time.
217 finally said that
5: 2 light fasting method chooses only 500 calories two days a week, the risk is insufficient calories, there may be physical exhaustion and fainting, or insufficient vitamin and mineral intake. Therefore, during the two days of fasting, preference is given to vegetables and fruits that are high in fiber and contain a lot of vitamins and minerals, as well as soups that have the advantage of volume and can reduce calorie intake, and are non-fried lean protein.
If you are controlling your diet, there is no need to fast. Remember, if the fasting method is used for weight loss, it is still for the purpose of reducing calorie intake. However, the reduction of calorie intake is recommended to be within 30% as a safe value.