Weighing from 200 to 105 pounds, I understand: the "law of two hungry meals" makes it easier to lose weight!

Behind the changes in weight numbers lies a fascinating pattern of body metabolism. Those who constantly switch between dieting and binge eating may not know that giving the digestive system a break can actually activate metabolic potential. This is not a simple hunger game, but a wisdom that follows the natural rhythm of the body.

1. The scientific principle of intermittent fasting

1. The mechanism of cellular autophagy

When the body stops eating for 12 hours, it will initiate a program of cellular self-cleaning. This process can break down aging organelles, just like doing an internal cleaning of the body.

2. Increased insulin sensitivity

Regular eating intervals can help reduce basal insulin levels. Research shows that this can increase fat breakdown efficiency by about 20%.

3. Digestive system rest

Continuous eating can overload the digestive system. appropriate fasting periods can reduce digestive symptoms such as bloating and acid reflux.

2. Two light fasting plans suitable for beginners

1. 16:8 light fasting method

Complete three meals within 8 hours each day, and only drink water or sugar free tea for the remaining 16 hours. For example, eating from 9am to 5pm is easy to operate and adhere to.

2, 5:2 mild fasting

Choose 2 days a week to control calories at 500-600 calories, and eat normally for the remaining 5 days. Pay attention to fasting days to ensure protein and dietary fiber intake.

3. Tips for making fasting easier

1. Starting with shortening the late night snack time [SEP], move dinner to before 7 o'clock and gradually increase the fasting time. Try skipping breakfast or dinner after adapting.

2. Choose high satiety foods

Eat more eggs, oats, chia seeds and other foods, which can prolong satiety time by 4-5 hours.

3. Maintain moderate busyness

Arrange work meetings or interest activities during times when it is easy to get hungry, and shift attention to food.

4. These situations are not suitable for fasting

1. Pregnant and lactating women

need continuous nutrition supply, and forced fasting may affect fetal development.

2. People with diabetes

whose blood sugar fluctuates greatly need to adjust their diet under the guidance of doctors.

3. Patients with a history of eating disorders

who have experienced overeating or loss of appetite may experience a relapse of their old illness if they cut off their food rashly. Weight management is a marathon, not a sprint. Finding a rhythm that suits one's metabolic characteristics is more important than extreme dieting. When you learn to listen to the hunger and satiety signals from your body, you will find that your weight naturally tends towards the healthy range. Remember, any dietary adjustments should be based on comfort and sustainability.