Want to lose weight but afraid of harming your body? The doctor personally teaches the secret of light fasting, healthy shedding without rebounding

I heard that my colleague next door lost 10 pounds by skipping dinner, and the medical examination report showed a red light? Light fasting has become extremely popular in recent years, but some people have relied on it to counterattack and become small waist, while others are so hungry that they feel dizzy and lose weight. In fact, fasting is not a simple "hunger game", mastering the correct method is necessary to enable the body to automatically switch to fat burning mode.

1. Light fasting is not a hunger strike

1. The body has its own energy switch

The human body starts to consume blood sugar 4-6 hours after eating, and the fat supply mode is activated 12 hours later. Light fasting adjusts the timing of meals regularly, allowing the body to efficiently burn excess fat during the fasting period, just like upgrading the metabolic system intelligently.

2. The threshold is lower than expected

Beginners can start trying on an empty stomach for 12 hours, such as ending dinner at 7 pm and having breakfast at 7 pm the next day. Gradual transition to 16:8 mode (concentrated eating for 8 hours a day) after adaptation is much easier to adhere to than complete fasting.

2. Don't step on these pitfalls

1. Retaliative eating is the most dangerous

Overeating after fasting can cause blood sugar to ride a roller coaster and easily trigger insulin resistance. It is recommended to prioritize consuming high-quality protein and dietary fiber during the eating window, such as eggs paired with leafy greens, which can provide a sense of fullness until the next meal.

2. Ignoring body warning signals

Dizziness, shaking hands, and lack of attention are all low blood sugar warnings. You can prepare some nuts as a safety valve, and supplement them in small amounts in case of discomfort. Don't force yourself.

Thirdly, enhance the effect Double the careful machine

1. Choose the right "refueling time" [SEP]. Eat within 30 minutes after exercise, and nutrients will preferentially flow to muscles rather than fat. It is recommended to schedule the eating window after training, as the carbohydrates consumed are more like "fuel" rather than "inventory".

2. Hidden buff for drinking water

Drinking warm water on an empty stomach can alleviate hunger, and adding lemon juice can also promote liver detoxification. But don't deceive yourself with zero calorie drinks, artificial sweeteners may actually stimulate appetite.

IV. Safety Guidelines for Special Populations

1. Be cautious about blood sugar

diabetes patients must consult their doctor before trying. It is recommended to monitor blood sugar changes from 10 hours of fasting. Carry emergency candy with you and take it immediately if you experience palpitations or sweating.

2. Press the pause button during the menstrual period

It is recommended for women to resume normal eating three days before their period, as the body needs more iron and energy at this time. It can be changed to a 14 hour mild fasting to avoid exacerbating discomfort.

Fasting is actually teaching the body to be "smart when hungry", just like turning on power-saving mode for a phone. Finding a rhythm that suits oneself, combined with a balanced diet and moderate exercise, will make those stubborn fats willingly say goodbye. Why not have breakfast an hour later tomorrow? Your waist circumference may first notice a change.