How do I start intermittent fasting? (14 days diet plan)

Hi,
I heard that Intermittent fasting can easily lose weight 5-10kg per month.
I am worried about my health damage, what should I do?
I am an ordinary middle-aged office lady and I am a little bit heavy, 160cm58kg, i want to lose about 8kg.
I have tried a lot of weight loss methods, such as ketones and slimming tea…even to the beauty salon meridian massage, but it doesn’t work, or rebounded weight again.
My friend recommeds the intermittent fasting, is it working good and what should i do if i follow it?

Intermittent fasting is a healthy way to lose weight, but not everyone is suitable for light fasting.

In this post, i introduced the benefits on fast diet:

Is the fast diet （intermittent fasting）just for weight loss?

Who can try intermittent fasting?

According to my experience, thses who are BMI> 28, will be more difficult to try.

BMI body mass index = weight (kg) / height (m²).

You can check your BMI here: Standard BMI Calculator

It is also not suitable for the growing and developing teenagers, pregnant or breastfeeding women and the elder.

I recommend that “healthy adults” try intermittent fasting to lose weight. They are usually slightly chubby, or are particularly concerned about the body, the weight loss goal is 5 to 10 pounds.

How much of the daily intake?

Intermittent fasting is not about going without food or drink, but taking less. It is relative to fasting, fasting means not eating, and intermittent fasting means eating less. The energy intake on the day of a intermittent fast is 1/4 of the usual energy intake. In other words, the daily intake is about 500~600Kcal.

Intermittent fasting is not simply eating less, but on the basis of balanced nutrition and reducing it in proportion.

I designed a chart two 600kcal intermittent fasting recipes (see the bottom), with a balanced ratio of protein, carbohydrate, and fat, and they are all common and very convenient ingredients to purchase. You can save the pictures directly and follow them.

How should i do intermittent fasting?

Intermittent fasting is not to eat less every day, but to be performed on a monthly or weekly basis.

For example,

4 days a month (peace type, suitable for daily maintenance after reaching the goal);

2 days a week (moderate type, better effect);

you can also do it every other day (hard type, there is a certain risk, Personally don’t recommend it).

You can make plans according to your specific needs and schedule.

I recommend “5:2 intermittent fasting”.

It is executed on a weekly basis, 7 days a week, 2 days are selected arbitrarily for intermittent fasting, and the remaining 5 days are normal days.

According to my personal guidance experience, the 2 days selected can be non-continuous or continuous.

For example, choosing “Tuesday+Thursday” as a light fasting day, or “Friday+Saturday” can also be ok.

If you usually eat a lot and worry that you can’t stick to it, you can set yourself a transition period of one week.

In the first week, for example, the daily energy is reduced to about 1/3 of the usual (700~900Kcal/d). You can follow the recipe I formulated and eat about 0.5 more servings, and then reduce it to the next week. About 600Kcal/d.

On the premise of the same energy, eat more foods rich in protein and dietary fiber. If you match foods for intermittent fasting days, it is recommended to increase the proportion of high-quality protein foods (eggs, lean meat, tofu, dairy products, etc.) and high dietary fiber foods (peas, edamame and other beans, green leafy vegetables, etc.) in the overall food.

It can prolong the emptying rate of the stomach and make the feeling of fullness last longer.
If you feel hungry, you can eat some low-calorie fruits with meals and drink plenty of water to relieve your hunger.

Is the fast diet （intermittent fasting）just for weight loss?Is the fast diet （intermittent fasting）just for weight loss?

For low-calorie fruits such as cherry tomatoes, cucumbers, strawberries, etc., the daily drinking volume should not be less than 1500ml, preferably 2000~2500ml. You can set a drinking alarm clock to reasonably allocate the drinking tasks throughout the day.

Do not cook, fried, or stir-fry, but try to choose cold, boiled, steamed, etc. When frying, try to cook in a non-stick pan without putting oil as much as possible. It is recommended that the green leafy vegetables be boiled and served with a little light soy sauce/vinaigrette. The taste is also very good.

Some may think that intermittent fasting can only be done on weekends, but it can also be done on weekdays. Since the energy intake on light fasting days is low, if it is a working day, you should choose a day when work is not busy, arrange the time in advance, and do not perform high-intensity physical or mental work on that day, and do not perform strenuous exercise to prevent low the occurrence of blood sugar. It is recommended to take a few candies or a bottle of juice with you. If you feel dizzy, please add it immediately.

Keeping a healthy habit is the most important

You’d better go to bed early on the day of a intermittent fast, and it is best to go to bed before 11 o’clock. Since no extra meals are arranged after dinner, hunger will be more obvious if you stay up late. Going to bed early can avoid “torture”. Many office workers often stay up late and can also take this opportunity to have a good rest. Moreover, good sleep will also improve the effect of weight loss.

Don’t pursue “quick thinness”, but pursue “stable thinness”.

This is the core of distinguishing whether a weight loss program is reliable-does it help you establish good dietary habits and lifestyles, so that you can lose weight steadily, and those only use the “speed thin” methods are basically not reliable.

Intermittent fasting is not only a scientific weight loss program, but also a healthy lifestyle that can be practiced for a long time.

In the “2019 World Expert Consensus on Medical Nutrition and Weight Loss for Adults with Overweight and Obesity”, intermittent fasting is recommended as one of the non-pharmaceutical interventions for weight loss. It is not only beneficial for weight control and metabolism improvement, but also for the treatment of diabetes, cardiovascular and cerebrovascular diseases and other chronic diseases.

Note

It’s not that you can do whatever you want after intermittent fasting for 2 days. On normal days, you should also match your diet properly. If the intermittent fasting day is to “restart” the body, then the normal day is to “enhance” the body’s performance, which is also very important. You can’t just pig out on normal days. That would be a disaster.

The diet plan on a normal day should still focus on a balanced diet. It is recommended that boys should not be less than 1500kcal/day, and girls should not be less than 1200kcal/day. You can match them according to the recommended amount of food in the balanced diet pagoda of residents.

Mentioned above, this is