If you want to lose weight quickly, Xiao Jiejian recommends light fasting with protein and oil. The ingredients can be avocado, soy milk, etc.; schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Modern people often have body anxiety, and even adopt drastic weight loss methods; Xiao Jiejian, the weight management physician at Sanshu Oriole Clinic, pointed out that do not completely fast!

The human body must take in enough protein and fat every day to maintain muscle, skin and hormonal health. He recommends a better method than total fasting - "protein oil light fasting".

Xiao Jiejian posted on the Facebook fan page "Weight Loss Physician Xiao Jiejian" that many people try water fasting and enzyme fasting, but in fact these methods will allow us to lose muscle. After returning to a normal diet, the muscles disappear and the fat is added. , and the body becomes fatter than before, and the body is not so smart. It thinks that muscles are important, so it helps us retain muscles.

Please read on...

Xiao Jiejian pointed out that drinking only water throughout the day will cause muscle loss of about 250 grams, which can be calculated.

Since muscle consumes more calories, the body will only retain the minimum amount of muscle during a famine to increase the chances of survival.

From this point of view, the body is really smart.

What should I do if I want to lose weight fast?

Xiao Jiejian said that he would use protein and oil to lightly fast, "because the most important nutrients for the human body are protein and fat." Xiao Jiejian explained that the human body will not do well without carbohydrates for a day.

Don't just remember to take in protein when fasting, but also add in fat intake.

According to the Complete Book of Scientific Diet for Increasing Muscle and Fat Reduction, the minimum fat intake for the human body is 0.7 times the body weight in grams per day. These fats will be used to produce hormones needed by the human body and maintain skin health.

protein fat fasting

Xiao Jiejian suggested that intake of more than 2.2 times of protein and 0.7 times of fat per kilogram of body weight.

Taking his personal weight as an example, he needs to consume 160 grams of protein and 50 grams of fat every day. This intake can be achieved in any way, such as 1000 ml of soy milk, 3 eggs, 20 grams of avocado oil and 100 grams of protein powder.

Eat again the next day if you don’t exercise on the fasting day

"Let the body rest on fasting days, don't exercise, and never exercise." Xiao Jiejian said that during aerobic exercise, the glycogen and fat in the muscles will be burned in a fixed ratio. When fasting, the glycogen in the muscles is insufficient, Exercise can lose muscle.

The day after fasting, do not eat or drink immediately, because it is easy to lose control, causing large fluctuations in blood sugar and insulin, unstable appetite, and developing extreme eating habits.

The next day after fasting, you can return to the low-carb day to restore the digestion and absorption function of the stomach, and then return to the medium-carb day.

The purpose is that the balance does not need to be carried out for a long time

Xiao Jiejian pointed out that light fasting of protein and oil is not a conventional diet, but it is better for health than eating too much or not eating at all.

For example, after eating spicy pot or barbecue at night, or after eating and drinking for several days, you can also use protein and oil light fasting to balance the next day, so that glycogen can be emptied and insulin sensitivity can be restored.

He also mentioned that according to the research on PSMF (Protein Retention Fasting Method) in the literature, no side effects were found in the protein retention fasting method for up to 3 months. Increase.

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