The latest findings of weight loss showed that starvation for two days a week increased metabolism levels and weight decreased. So, how to control blood sugar and reduce body fat percentage when hungry 2 days a week?
Starving 2 days a week is actually a 5+2 fasting pattern, and the specific way is: 5 days of normal diet and 2 days of low-calorie diet.
Studies have shown that when we restrict calorie intake, the body initiates a series of stress responses, mobilizes the body's energy reserves, accelerates the metabolic process, and thus achieves the goal of weight loss.
This "5+2 fasting mode", which lasts for 12 weeks, will increase the metabolic level, reduce the body fat rate, reduce the fatty liver problem, improve the cardiovascular health index, and not only that, but some obese diabetic patients can also get a certain improvement in their symptoms.
Studies have found that the "5+2 fasting mode", a low-calorie intake pattern of 2 days a week, can alleviate inflammation in the body, help reduce insulin resistance, and thus lower blood sugar levels.
Therefore, if you are losing weight, you may wish to starve 2 days a week for a few cycles, and you will find that the weight will slowly decrease. So, how to do a 5+2 fasting program?
2-day low-calorie days:
You can choose to eat a low-calorie diet during the 2 days when you are less active, and endure a certain amount of hunger, which can allow you to burn more fat. If your usual caloric intake is 2,000 kcal a day, then on a low-calorie diet, you should reduce it to 500-600 kcal.
The diet on this day should be based on high-protein, low-carb foods, eat less carbohydrate staple foods, especially rice, noodles, and buns, and eat more high-protein foods such as chicken breast, salmon, Jiwei shrimp, eggs, etc., with a lot of high-fiber green vegetables, such as broccoli, celery, spinach, Shanghai greens, cabbage, cabbage and other foods.
Remind:
1. What should I do if I am hungry after three meals, you can drink warm water to satisfy your hunger, drinking more water helps the body's metabolism and helps fat metabolism.
2. It is not suitable for strenuous exercise on low calorie intake days, but low-intensity exercise, stretching or walking can be carried out.
Regular diet for the other five days:
The three meals should be timed, the diet should be light, the combination of ingredients should be three points of high-protein food, seven points of high-fiber vegetables, the amount of each meal staple food is one fist, and the meal can be eight points full.
At the same time, you should quit all kinds of processed snacks, desserts, milk tea and suppers, so that you can effectively control your calorie intake and avoid the reaccumulation of fat caused by excess calories.
You can arrange an appropriate amount of exercise in these 5 days, such as: 30-40 minutes of jogging or an hour of brisk walking every day, and doing a set of strength training every other day to improve muscle mass, these are all good ways to improve the body's metabolism and make you healthy and slim down.