5-2 Fasting Can Help You Lower Fat, Build a Slim Body, and Master the Correct Method with Aunt Jiun
Many friends who are losing weight are asking what intermittent fasting is, and it can actually be done?
There are 2 types of intermittent fasting: one is the 5-2 intermittent fasting, where for 7 days a week, 2 days are designated as intermittent fasting days, but these 2 days should not be consecutive.
How to do intermittent fasting? Simply, the total calorie intake in a day for women should not exceed 500 kcal, and for men, it should not exceed 800 kcal.
Throughout the entire day, except for the intermittent fasting meals, you cannot eat anything else, nor can you drink sugary beverages or fruit juices.
If you are hungry or thirsty, you can only drink white water or black coffee without sugar, or unsweetened tea water.
There are also 3 key points to note when performing intermittent fasting:
One, execute intermittent fasting based on a long-term healthy diet. If you are chronically malnourished, do not perform intermittent fasting.
Two, perform intermittent fasting in a healthy condition. If you have a disease or gastrointestinal problems, it is not recommended to perform intermittent fasting.
Three, adjust your mindset during intermittent fasting. If you feel hungry, do not be irritable. If you experience low blood sugar or other physical discomfort, stop normal eating immediately.
Okay, everyone, let's start with the full-day intermittent fasting meals.
- Breakfast total calories 191 kcal, ingredients:
- Kale 100g, calories 32 kcal
- Chia seeds 10g, calories 43 kcal
- Skimmed milk powder 20g, 71 kcal
- Coconut oil 5g, 45 kcal
- Cooking method: Put them together and add 100ml of hot water and blend into juice using a blender.
- Lunch total calories 209 kcal, ingredients:
- Oats 17g, calories 63 kcal
- Broccoli 100g, calories 36 kcal
- Bell pepper 100g, calories 26 kcal
- Tofu 100g, calories 84 kcal
- Cooking method: Vegetables, tofu boiled with water, add 0-fat salad dressing, and eat oats directly.
- Dinner total calories 110 kcal, ingredients:
- Kale 100g, calories 32 kcal
- Chia seeds 10g, calories 43 kcal
- Skimmed milk powder 10g, calories 36 kcal
- Cooking method: Wash and combine the ingredients with 100ml of boiling water and blend into juice for consumption.
Summary: Intermittent fasting total calorie intake is 510 kcal.
The benefits of intermittent fasting: Intermittent fasting not only makes the fasting person feel less hungry and more comfortable, but most importantly, it is easy to implement long-term, and this low-calorie diet gives the body a rest and detoxification time, and it is very beneficial to health.
