The correct method for fasting and losing weight

Bigu weight loss should be scientifically carried out under professional guidance, mainly through phased fasting combined with nutritional supplementation to achieve weight management. The correct methods include gradual fasting, reasonable refeeding, nutritional monitoring, exercise regulation, and psychological adjustment. Blind long-term fasting may lead to health risks such as hypoglycemia and gastrointestinal dysfunction.

1. Gradual Fasting

Start with light fasting and gradually transition. In the initial stage, a 16:8 intermittent fasting method can be used, with a daily feeding window of 8 hours. After adaptation, try fasting with water for 24-48 hours, no more than twice a month. During fasting, it is necessary to ensure 2000 milliliters of water per day and avoid vigorous exercise. Diabetes patients, pregnant women and other special groups are forbidden to try.

2. Reasonable refeeding

After the end of fasting, it needs to go through a 3-5 day refeeding period. On the first day, choose liquid foods such as rice soup and vegetable juice, and on the next day, transition to semi liquid foods such as Congee and steamed eggs. On the third day, gradually add soft and rotten vegetables and low-fat protein. During the refeeding stage, daily calorie intake should be controlled at 800-1200 calories, and immediate consumption of high-fat and high sugar foods is strictly prohibited.

3. Nutritional monitoring

Conduct weekly body composition testing, focusing on changes in muscle mass rather than simply weight loss. Regularly check blood routine, liver and kidney function indicators, and terminate immediately if discomfort such as dizziness and palpitations occurs. During fasting, supplement daily with multivitamin tablets and intravenous infusion of electrolyte solution if necessary. Long term fasting patients need to monitor changes in bone density.

4. Exercise regulation

During fasting, maintain low-intensity exercise such as walking or yoga, with a duration controlled within 30 minutes. During the refeeding period, gradually resume resistance training to maintain basal metabolic rate. It is recommended to do 20 minute weight training three times a week. Avoid high-intensity interval training on an empty stomach to prevent exercise-induced hypoglycemia.

5. Psychological adjustment

Establish phased goals and use mindfulness based eating to improve binge eating tendencies. Join the Bi Gu Mutual Aid Group to alleviate anxiety and seek psychological counseling if necessary. When feeling hungry at night, you can drink warm chamomile tea to maintain 7-8 hours of high-quality sleep, which helps with leptin secretion.

During fasting, it is recommended to record vital signs such as blood pressure and heart rate daily. If there is persistent fatigue or confusion, seek medical attention immediately. After returning to a normal diet, one should maintain a Mediterranean diet pattern, consuming 300 grams of green leafy vegetables and 200 grams of low GI fruits daily. Long term weight management requires a combination of strength training and aerobic exercise, consuming 2000-3000 calories per week. Bigu weight loss should not exceed 2 times a year, and the duration of each session is recommended to be controlled within 7 days. Excessive restriction of diet may lead to eating disorders such as anorexia nervosa.