How to achieve good weight loss results through fasting

Bigu weight loss should be carried out under professional guidance, and the weight loss effect can be achieved through phased fasting combined with scientific refeeding. The main methods include progressive fasting, low calorie meal replacement, nutritional supplementation, moderate exercise, and psychological regulation.

1. Progressive fasting

Start by reducing 1-2 meals per day and transition to complete fasting, initially retaining vegetable juice or clear soup. People with weak gastrointestinal function can adopt the alternate day fasting method to avoid hypoglycemic reactions. During fasting, the daily water intake should be maintained at 2000-3000 milliliters. If symptoms of hypoglycemia such as palpitations and hand tremors occur, they should be stopped immediately.

2. Low calorie meal replacement

Choose low glycemic index foods such as konjac flour and chia seeds as meal replacements, and supplement nutrition with compound vitamin tablets. The daily calorie intake for meal replacement should not exceed 500 calories, and continuous use should not exceed 3 days. Diabetes patients and pregnant women are forbidden to use meal replacement method.

3. Nutritional supplementation

Supplementing electrolyte solution to prevent dehydration, taking B vitamins to maintain metabolism. Long term fasting requires monitoring of blood potassium concentration and intravenous supplementation of amino acids if necessary. hyperthyroidism patients and postoperative populations are prohibited from self supplementing nutrients.

4. Moderate exercise

Use low-intensity exercises such as yoga and walking, with no more than 30 minutes per day. During exercise, the heart rate should be controlled within the range of (220 age) x 40%. If dehydration symptoms such as dizziness and fatigue occur, exercise should be stopped immediately and physiological saline should be supplemented.

5. Psychological regulation

Relieves hunger and anxiety through meditation and establishes phased goals. Individuals with binge eating tendencies should cooperate with cognitive-behavioral therapy, while patients with depression should undergo it under the supervision of a psychologist. The refeeding period adopts a stepwise transition from liquid to semi liquid to soft food. During the fasting period, daily monitoring of vital signs such as blood pressure and heart rate is necessary. If there is persistent headache or blurred vision, immediate medical attention is required. Maintain a low carbohydrate diet after refeeding, and perform 2-3 resistance training sessions per week to maintain basal metabolic rate. When the weight rebound exceeds 10% of the original weight, self fasting should be stopped and a personalized plan should be developed by a clinical nutritionist. Chronic disease patients need to undergo joint evaluation by endocrinology and gastroenterology departments before implementation.