"Intermittent fasting": New method of weight loss

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Today, a chubby paper in my thirties came in in the clinic, sitting opposite me, showing a sloppy smile, and proudly said to me, "Doctor Yang, see me thin?"

He was really thin.

More than two months ago, he came to the doctor because of hypertension. It is a typical metabolic syndrome: hypertension, hyperlipidemia, high uric acid, anomalous blood glucose, fatty liver. One meter of one meter, weighing up to 230 catties.

For more than two months, he lost 30 pounds, and the whole person looked a lot of sharpness. His weight loss has no secret, and he is still "holding his mouth and opening his legs." However, he adopted a new way to "hold your mouth" -intermittent fasting.

Intermittent fasting (light -breaking) is one of the most popular dieting methods at present. Refers to it for a period of time (it can be 12 hours, or it may be a few days) without intake or only a small amount of calories.

1. What are the benefits of intermittently?

Since ancient times, China has the tradition of "noon". Reasonable intermittent fasting can improve a variety of diseases including obesity, diabetes, cardiovascular disease, and neuromuscular disorders.

2. What are the intermittent intermittent fasting?

Including fasting, improved, fixed combinations and restrictions of fasting time every other day.

What is the process of different fasting schemes? Below we will introduce the following different fasting solutions.

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1. Fasting the next day: It is a deeper -deeper fasting solution. The fasting cycle is 2 days, consisting of non -intake daily intake and non -restricted heat intake of non -food intake. This fasting scheme is relatively simple and convenient to operate, but the side effects of fasting people are mainly hungry.

Fasting the next day is usually used to lose weight quickly. Research data show that fasting will bring considerable weight loss within 8 to 12 weeks the next day.

2. Moisture to fast every other day: restricted heat intake on the fasting day (500 ~ 600kcal/day). The hunger produced by this fasting scheme is reduced before, and the tolerance is better. The food intake of fasting daily can be solid or liquid. You can adjust the food as appropriate according to the recommended food below.

The eating time of the fasting day can be 12: 00-14: 00, and the food can also be separated by 3 meals.

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3. Fixed combination: It is a period of 1 week, and 1-2 days are fasting days. The restriction of calorie intake is within 500-600kcal/day. The non-eating day can be eaten normally without restricting the calories. The common combination is 5: 2 and 6: 1. Taking the 5: 2 fasting scheme as an example, Monday and Thursday can be fixed on Monday and Thursday. The diet plan of the fasting day can be performed in the table below.

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4. Restriction time: refers to fixed daily fasting time, for example, you can fast 12h, 16h or 18H. Do not consume any calories during fasting, eat normally, eat normally, and do not limit the calories. Taking fasting for 16h as an example, the time for eating can be set to 10: 00-18: 00, and the fasting time is 18: 00-10:00 the next day.

The reason why intermittent fasting is effective is that the root cause is exactly long -term persistence, not "intermittent". There is currently no specific duration of intermittent intermittent fasting. In related studies, the length of fasting ranges from 7 weeks to 6 months. Therefore, we can adjust the length of fasting in accordance with our physical conditions, expected goals, and doctors' suggestions. Due to the impact of eating habits and fasting side effects, it is difficult for people to achieve the goal of intermittently intermittently fasting calorie restrictions at the beginning. Under the guidance of a doctor, we can gradually follow the suggestions of the table below.

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3. Precautions for intermittent fasting

1) You need to consult a doctor before you prepare to fast to evaluate whether it is suitable for intermittent fasting.

2) At present, it is believed that neurological anorexia and dietary disorders, unprepared thyroid dysfunction, advanced cerebral vascular dysfunction or dementia, advanced liver and kidney dysfunction, and pregnancy are not suitable for fasting.

3) In addition, patients with type 1 diabetes, mental disorders, unstable or severe coronary disease, retinal detachment, duodenal ulcers, and malignant diseases need to be fast under experienced doctors guidance or accompanied by accompanied by experienced doctors.

4) If you are taking medicine. It is necessary to make some adjustments to drugs such as hypoglycemic drugs, antihypertensive drugs, psychiatric drugs, non -steroidal anti -inflammatory drugs (such as aspirin).

5) In addition, it is necessary to remind that you should get enough water during fasting. Drink a lot of water and drink without calorie drinking throughout the day, and rest and relax.

While fasting brings benefits to people, it also has some side effects. Many people feel hungry, irritable, and declined during fasting. But most of these side effects will disappear within 1 month. However, when arrhythmia, gastroesophageal reflux symptoms, severe electrolyte disorders, and circulating failure, you need to stop fasting and seek medical treatment as soon as possible.

Source: Dr. Yang Ning

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