Fat Burning Meals

Hello everyone, I'm Xiao Momo~

Today we're going to talk about the light intermittent fasting weight loss method. This method, which claims to lose 3 kilograms in a week with 2 days of light fasting and 5 days of normal eating, is it reliable? Is it suitable for everyone?

Light Fasting Weight Loss Method

1Basic Concept

Light Fasting Weight Loss Methodalso known as Intermittent Fasting: is a type of dietary pattern that adopts a 5+2 model – 1 week of 5 days of relatively normal eating and 2 days (non-continuous) of consuming about 500kcal/d for women and 600 kcal/d for men –

2Mainstream Evaluations

1Light fasting is beneficial for weight control and metabolic improvement;

2Light fasting, while controlling weight, may also improve metabolism and inflammatory response, indirectly increasing weight control benefits;

3Light fasting can also enhance the therapeutic benefits of diabetes, cardiovascular and other chronic diseases.

Fat Burning Meals

Operation Guide

1Can I do light fasting?

Children, pregnant women, those who are already thin and malnourished, those who are currently experiencing PMS, and those with a tendency to overeatdo not suit the execution of light fasting.

If you don't belong to any of the above groups, then you can use light fasting completely.

2How to operate light fasting?

① Within one week, choose two non-continuous days to execute.

Recommended Monday & Thursday.

Reasons for recommendation:At the weekend you've just finished indulging, the fresh feeling of guilt will help you get through a disciplined Monday. Friday is when it's easiest to refuse invitations, so Friday is when there's little excuse to decline.

② Women eat 500 calories, men eat 600 calories

-Example Recipe-

△Specific ingredients can be adjusted as needed

③ The remaining 5 days eat normally

Normal calorie intake = basal metabolism * PAL + exercise consumption

*Basal metabolic calculation formula*

*PAL (Physical Activity Level) – Physical activity coefficient*

4To ensure effective execution of light fasting?

Of course!Record food intakeYeah!

If you're worried about miscalculating the weight of the food, Xiao Momo recommends: try to choose known weight & calorie packaged foods or use a scale to measure the ingredients before cooking and calculate the calories based on the weight.

① Calculation method for packaged food calories

① Nutritional information table – labeled 'per serving'

② Nutritional information table – labeled 'per 100g/ml'

You should have already discovered that to calculate the calories of packaged food, you only need to convert the energy unit from 'kilo joules' to 'calories' – 'kilo calories'. The conversion formula between kilo joules and kilo calories is: 1 calorie is approximately equal to 4.18 kilo joules.

② Calculation method according to the weight of ingredients

Weigh the ingredients and then calculate the calories based on the reference calories in the Momo app's food library.

Although it seems complicated to calculate calories this way, when you repeat it for more than 1 week, your awareness of calories will become more sensitive. Then you can stably control the intake of calories within the budgeted amount.

So you don't have to calculate calories every day. You can also stably control your calorie intake.

4How long can I do light fasting?

This depends on yourBMI sizeto determine: If you're not sure what your BMI is, you can calculate it using this formula:

BMI= Weight (kg) / Height (m)²5I'm too hungry and can't stick to it, what should I do?

Persistence is key, it really comes down to willpower. After all, you can only eat 500 calories/600 calories a day, it's impossible not to be hungry.

So the following methods are based on

self-disciplineif you don't want to complete this challenge, no one can help you complete it (serious face).So, how to overcome the feeling of hunger to successfully complete light fasting?

Xiao Momo recommends starting from these three aspects:

① Hunger –

② Fullness –

③ Prevention of loss of control measures

That's all for this

Light Fasting Weight Loss MethodEnjoy!