What is the specific method of fasting 5+2

Light fasting 5+2 is an intermittent fasting method, with a normal diet for 5 days a week and calorie restriction for 2 days. The specific implementation methods mainly include controlling calories, choosing low sugar foods, maintaining water intake, combining moderate exercise, and monitoring body reactions.

1. Control Calories

During the two days of light fasting, daily calorie intake should be controlled within 500 calories for women and 600 calories for men. It is recommended to use small plates to pack food and avoid overeating. Prioritize high protein and low-fat ingredients such as chicken breast and tofu, and pair them with a large amount of non starchy vegetables to increase satiety. The main cooking method is steaming and cold mixing, reducing the addition of oil.

2. Low glycemic food

On the cut-off day, food with a glycemic index lower than 55 should be selected, such as broccoli, spinach and other green leafy vegetables, together with egg, sugar free soybean milk and other high-quality proteins. Avoid refined carbohydrates such as white rice and white bread, and consume whole grains such as oatmeal and brown rice in small amounts. Choose low syrup fruits such as blueberries and strawberries, with a daily intake of no more than 100 grams.

3. Water intake

Drink no less than 2000 milliliters of water per day, which can be divided into warm water, light green tea, or lemon water. Avoid sugary drinks and alcohol, and drink sugar free black coffee in moderation to suppress appetite. Drinking 300ml of warm water half an hour before meals can help reduce food intake, and a small amount of cinnamon powder can be added to the water to help stabilize blood sugar.

4. Moderate Exercise

On fasting days, it is recommended to engage in low-intensity exercise such as walking, yoga, or stretching, with a duration of 30-40 minutes. Avoid intense exercise that can cause hypoglycemia. If dizziness occurs, immediately supplement with a small amount of nuts. On non fasting days, strength training can be conducted to enhance basal metabolism, and protein should be replenished promptly after exercise.

5. Physical Monitoring

The first attempt should record daily hunger, energy level, and sleep quality. In case of continuous dizziness and palpitations, stop eating. This method is prohibited for patients with diabetes and pregnant women. It is recommended to measure body fat percentage monthly, in conjunction with assessing changes in waist and leg circumference, to avoid solely focusing on weight figures. When implementing a light fasting of 5+2, a balanced diet should also be maintained on non fasting days to avoid retaliatory eating. Ensuring 7 hours of sleep per day can help regulate hunger hormone levels, and long-term adherence can be combined with a Mediterranean diet pattern. When the plateau period occurs, the fasting day can be adjusted to a non continuous day, or a nutritionist can be consulted to personalize the calorie allocation. This method is more suitable for people with excessive body fat percentage, and it is not recommended to try it for thin individuals and adolescents.