We all know that the source of body fat is the calories we consume in our daily diet. These calories are more than what you need, resulting in more calories and fat stored in the body, which accumulates and becomes excess fat. Light fasting has become a diet and weight loss method that many people have started to check out. So do you know how to match the detailed recipes of 52 Light Fasting? Let’s take a look at the fitness recipes below!
52 Light Fasting Detailed Recipes
You can only consume 500 or 600kcal on a light food day, so the choice of food is extremely important. When paying attention to the calorie content of food, you should also pay attention to the glycemic index, or GI, of the food. Breakfast: a piece of brown bread + a hard-boiled egg + an orange; Lunch: an apple Dinner: half a pound of boiled celery + half a pound of cucumber and fried carrots. Cold vegetables are recommended, such as cold cucumbers, bean sprouts, green vegetables, and chicken breasts. If you have nothing to do, check the calories of vegetables. The calories of some vegetables will surprise you, such as lettuce, which is only 8 calories per 100 grams.
52 Light Fasting Diet Allocation
1.Carbohydrate compounds
Carbohydrates have a great impact on blood sugar. Increased blood sugar will cause an increase in the concentration of insulin glargine. Insulin glargine can cause the body to store fat, but carbohydrates provide energy, detoxify and save protein. It cannot be ignored, so it is not recommended to completely prohibit the intake of carbohydrates on fasting days. You should choose foods with low GI values, such as oatmeal, black rice, etc.
2.Protein
Supplement appropriate protein to maintain muscle health, protect cell function, regulate endocrine, and promote immunity.However, it is not recommended to only consume protein on fasting days. On fasting days, protein should be included in the allowable caloric limit, and "protein foods" should be selected, such as steamed whitewater fish, sliced fish, etc. Chicken breast and shrimp etc.
3. Human body fat
On fasting days, you should choose low-fat cooking techniques and low-fat foods. According to the "Dietary Guidelines for Chinese Residents (2016)", the amount of cooking oil per person per day is 25 to 30g. On fasting days, you should try to avoid fat intake, reduce cooking oil, and use low-fat foods. For example, use low-oil or oil-free cooking methods, use low-fat chicken breasts, beef and mutton instead of raw pork; use legumes instead of small animal meats; eat more low-fat foods such as Chinese cabbage, loofah, and kelp shreds.
4. Minerals
On fasting days, you should reduce your salt intake and use low-salt cooking methods, such as adding salt later and replacing the salty taste with strange smells. In addition, you can take appropriate foods containing calcium and magnesium, such as skimmed milk and dried fruits.
5. Vitamins
On fasting days, you should consume appropriate amounts of vitamin-rich foods, such as whole-wheat bread containing vitamin B2, strawberry sprouts containing vitamin C, and other foods.