Intermittent fasting (IF) refers to a diet that does not consume heat or only takes a small amount of heat for about 2 to 21 days, and then changes the body's reliance mode for 12 hours or even several days.

168 off-dinner, 52 off-dinner... With the prevalence of healthy eating and dietary trends, more and more people are trying different intermittent cessation methods, hoping to "healthy and thin". However, not eating for a long time can also make people worried about the problems of hypoglycemia and gastritis. Today I will introduce 7 different intermittent cessation methods. I will understand the correct cessation methods at once to lose weight!

? What are the ways to stop eating?

Intermittent fasting (IF) refers to a diet that does not consume heat or only takes a small amount of heat for about 2 to 21 days, and then changes the body's reliance mode for 12 hours or even several days.

Maintain the heat used in body function operation, mainly glucose, but when you do not eat for a long time, the body will start to burn the stored fat as heat, which can achieve the effect of fat burning; in addition, the body will also use energy more efficiently, making the reproduction faster, prolong aging, and making it easier to maintain normal operation.

‧168 Disposable method (one-day or two-day disposable method): This is the most common disposable method. It divides 24 hours a day into 16:8 hours, eat only within 8 hours, and stay on an empty stomach for 16 hours, and maintains the heat ingestion at a basic daily basis. As for the time to start calculating, depending on yourself, you can choose to have breakfast late or dinner early. In addition to 168, after the body is experiencing habits, the time can also be adjusted to 18:6 and 20:4, or the time can be extended to 48 hours, and the challenge of 36:12 and 42:6 and 168 and the method of experiencing are all extended and deformed.

‧Out day off: Take two days as a cycle, eat normally one day, and stop eating the next day, and do this for 2 to 21 days. During the meal period, you can get a maximum of 500 calories of hot water, about one and a half bowls of white rice.

‧52 Method of eating: Take one week as a cycle, eat normally for 5 days and 2 days, and you can get a maximum of 500 calories during the meal period. 52 The method of eating is also a change in the next day's eating method, but the cycle period is relatively long, so it is less painful for those entering the door. 52 The quit diet is also suitable for office workers. They maintain normal eating during work for 5 days, do some light exercises and quit eating at home on weekends, which can also help the body recover from fatigue and overcompensation binge eating.

‧10-day ultra-low heat closure method: This is a closure method based on the German Buchinger Guide and is also a standard closure guide for the German medical community. This guide was revised in 2010 and consists of 10 days as a circulation, including 1 cleaning day (exhausting the body), 5 cessation days, and 4 cessation days.

1 cleaning days are mainly used to help the stomach to excrete the stored stool first, and avoid sudden long-term cessation causing poor gastric peristalsis; a maximum of 500 calories of heat can be withdrawn on the 5-day cessation day. The edema can slowly increase the heat intake, so as to avoid the physical condition after returning to normal eating.

Is the quit really effective?

In fact, many studies have proven that intermittent cessation can effectively improve the licensing problems, such as insulin impedance, diabetes, cardiovascular disease, etc., and 12 hours is a basis point (S.D. Anton et al., 2018).

In a 2019 observational study of 1,422 people, 93.2% of the subjects who used the Buchinger guide to eat increased physical and emotional well-being, and 341 (84.4%) of the 404 subjects who had physical illness improved. Therefore, eating without food can not only improve physical inappropriateness, but also make the mood stable and happy (Toledo et al., 2019).

Enterprise: 4 weeks of 168 SOP

‧First week: Extended meal time:

｜This week, you will have a habit of 12 hours a day.

｜Drinke only hot-free drinks, such as water and tea during the meal period.

｜There is no limit on the heat when eating for 12 hours, but no heat must be taken 2 hours before going to bed.

｜Powder/Protein/Fat=20/50/30, or 10/30/60 (ketogenic diet).

‧World 2: Learn to eat clean food:

｜Discussions and stop eating for 16 hours a day.

｜Drinking only hot-free drinks, such as water and tea during the meal period.

｜Shen powder: whole grain.

｜Protein: High-quality protein, such as fish meat, eggs, and beans, do not eat red meat.

｜Fat: does not eat fat or fruit.

｜Increase aerobic exercise, such as riding on a bike or running for 20 minutes a day.

‧World of the third week: Maintain diet and exercise for the second week:

｜Basically follow the dietary principles of the second week. If the amount of movement increases, the amount of powder taken can be adjusted to slightly more, but the whole grain is the same.

‧Fourth week: Maintain diet and exercise for the first two weeks:

｜Basically maintain the diet principle for the first two weeks, but you can increase weight training outside of aerobic exercise, with the principle of at least once a week, up to three times, to adjust the protein intake appropriately.

Advanced: Ten-day ultra-low-heat cessation method SOP

Since this cessation method may cause inappropriateness, it is best to consult a nutritionist or doctor before starting to perform basic body checks, such as blood sugar, blood lipid values, etc.

‧The first day: Cleaning day (ready for meals)

｜The daily hot intake pressure is reduced to 1,000 calories.

｜Avoid ingredients that will make you excited, such as caffeine, alcohol, nicotine.

｜Reduce activities to give the body sufficient rest.

‧The second to sixth day of eating day:

｜Water: Drink 2500cc of liquid every day to help stomach peristalsis. It can be filterless juice, vegetable juice, or herbal tea without caffeine.

｜Sheng powder: You do not need to eat special powder. If necessary, you can eat less grains to avoid increasing stomach burden.

｜Protein: There is no need to supplement protein specifically during the meal. Just take it at 20 to 30% of the daily heat.

｜Fat: Please supplement with non-flour and fatty acids, such as linseed oil. In addition to maintaining heat, oil can also protect the stomach mucosa.

｜Vitamin: If the vitamin is insufficient, you can supplement it with nutrients or increase the intake of fruits and vegetables.

｜Activity: Maintain body activities because reduced heat will make the body cold. Suitable activities can increase the reliance and maintain body temperature.

｜Warning: If you feel uncomfortable, please stop eating and take the medicine.

‧Day 7 to 10: Eating Day

｜You can eat some fruits with higher fibers, such as apples.

｜When you feel that your stomach is peristaltic and digest these higher fiber-weight fruits smoothly, you can add some grains and avoid fat.

｜On the first day of the edible day, you can eat 800 calories, 1,000 calories on the second day, 1,200 calories on the third day, and 1,600 calories on the fourth day.

｜On the day of the edible, you still need to drink 2500cc of water every day to help the kidney and stomach recover peristalsis.