Summer Intermittent fasting-3 practical weight loss

Summer intermittent fasting benefits and Carbohydrates

Summer intermittent fasting is a healthy weight loss method. Summer is the best time to lose weight, the body’s yang energy reaches its peak during summer and the body’s metabolism also reaches its most vigorous time.

At this time, proper food reduction or Summer intermittent fasting will not damage the internal organs or weaken the life energy, but will stimulate the body to quickly consume excess fat and achieve the effect of weight loss.

This method also help the body detoxify and improve the overall health level.

However, if carbohydrates totally at all to lose weight, it will cause insufficient energy in the body over time, leading to discomfort and even disease.

Without carbohydrates, the body’s energy will be reduced, so how can it survive normally? Not to mention being healthy.

Almost all organisms on Earth use carbon as their organic material basis, and are carbon-based organisms, and humans are no exception.

The main components of human cells are carbon-based organisms and water, so the human body is also called a carbon-water organism.

The reason why we are alive and well is because of the chemical reaction between carbon and oxygen. The energy generated by the interaction of the two provides energy to living organisms.

For example, plants absorb carbon dioxide first, and then convert it into carbon and water through photosynthesis, and plant cells are formed in this way. Animals absorb the energy of carbon and water through food, and so do humans.

The correct and successful weight loss plan is to first understand your own physical constitution and physique, and have the belief and determination to lose weight. Losing weight in a healthy way will definitely be successful.

Summer Intermittent fasting – adjusting diet structure

Diet structure is the key for weight loss:

-Reduce the intake of high-calorie, high-sugar foods and increase the ratio of vegetables, fruits and high-quality protein.

It is called rule 211, that is, the rate of grains, vegetables and protein is 1:2:1.

-Meals are scheduled at regular times and the portions are fixed. Avoid overeating to better control your intake. That is, keep your stomach 70% full at each meal.

-More high-fiber, low-glycemic index carbohydrates.

Key points for judging the glycemic index value of food in Summer intermittent fasting

– Foods rich in dietary fiber are mostly low in glycemic index.

– The more processed food usually is the higher its GI value.

– The same food would have a higher GI value if it was chopped or pureed, deep fried or stir-fried.

– The GI value of fruits and vegetables increases with maturity.

– Chewing slowly can reduce the GI value.

Prototype carbohydrates, including whole grains, beans, vegetables, and fruits, are high-fiber and nutrient carbohydrates that the body can get obtain sufficient vital energy to maintain a healthy physique and have a low Glycemic Index value.

Benefits of a low GI diet:

– Reduces the risk of high cholesterol and triglycerides.

– Prolongs satiety, prevents excessive insulin secretion, and allows blood sugar to drop slowly.

– Prevents high blood sugar in the body from making people drowsy and unable to concentrate.

Refined carbohydrates: such as white rice, white flour, white sugar, and rice noodles, noodles, biscuits, desserts, etc. made from them, have empty calories, lack nutrition, and have a high GI value.

Nutritional balance is inseparable from the choice of carbohydrates, so in daily diet, we should adhere to the following principles:

1) Medium and low GI foods > high GI foods, eat less or no high GI foods.

2) Original foods > refined foods, eat less or no refined foods.

3) Complex carbohydrates > simple carbohydrates, a variety of different foods can maintain nutritional balance.

Which carbohydrate foods should choose?

1) Cereals: brown rice, purple rice, black rice, millet, etc.

2) Wheat: oats, buckwheat, barley, whole wheat flour, etc.

3) Beans: chickpeas, black beans, lentils, green beans, etc.

4) Low-starch vegetables: broccoli, cabbage, spinach, asparagus, mushrooms, etc., you can eat more.

5) High-starch vegetables: sweet potatoes, corn, potatoes, beets, carrots, etc., if you want to eat them, you can use them as staple foods and reduce the intake of grains appropriately.

The carbohydrates listed above are not suitable for everyone. Please consult a doctor to find out why you are allergic to a certain food.

The root cause of the allergy is often directly related to the function strength of the internal organs in the body. If the root cause is solved, the allergy will be alleviated or completely disappear.

Summer intermittent fasting plan

After finding the ingredients that suit your physique type, carefully formulate a diet plan and strictly implement it.

Because the current physical problems are caused by the long-term damage of the previous unhealthy eating habits and lifestyle.

To change, you must say goodbye to the you of yesterday, stick to the you of the present to create a healthy you of the future.

Phase 1 (Days 1-10) of Summer intermittent fasting

Follow diet rule 211, The ratio of grains, vegetables and proteins in each meal is 1:2:1, and maintain 70% fullness.

1) Three meals a day at regular times and fixed quantities.

2) Ensure adequate fluid intake every day, including soup, tea, coffee, etc.

3) Do not eat anything after 7 pm. If you feel thirsty, you can drink some water appropriately, best to drink 1.5 hours before going to bed.

4) During these ten days, exercise for three days for an hour. For example, running in place, skipping rope, brisk walking, climbing stairs, boxing, lifting dumbbells, yoga, etc., only do exercises that are suitable for your physical condition.

Avoid exercising after 4:30 pm, because the body gradually enters a resting state from 3 pm, the yang energy in the body will decrease and the yin energy will increase, resulting in a feeling of drowsiness.

Exercise after 4:30 pm will forcibly break the body’s rule of going out during the day and sleeping at night, which will destroy the balance of yin and yang in the body over time, causing discomfort or even illness.

5) Quit all snacks, milk tea, and desserts. If you use nuts as snacks, you must reduce the amount or completely stop eating them. Because nuts are high in calories and fat.

6) People who bravely and resolutely implement this first 10-day stage may lose 4-6 pounds in 10 days.

7) If you could not insist in the first 10 days, it would be difficult to proceed to the next stage.

Phrase 2 (Day 11-20) in Summer intermittent fasting

The ratio of grains, vegetables and proteins in each meal is still 1:2:1, and maintain 70% fullness.

1) According to personal physique and digestive ability, choose easy-to-digest and high-energy ingredients for breakfast.

2) Lunch must have grains, vegetables and protein

3) Maintain a suitable amount of water, soup, tea, coffee, etc.

4) Reduce the amount of grains, vegetables and proteins in dinner by half, and stop eating after 7 pm. If you are thirsty, you can drink some 1-1.5 hours before going to bed.

5) Arrange 5 exercise activities in ten days, and keep each exercise for about an hour.

6) No sweets, snacks, and greasy foods

7) In these 10 days, more fat will continue to be consumed. During this period, about 4-8 pounds of weight loss will be achieved.

Phrase 3 (Day 21-30) in Summer intermittent fasting

Adhere to the ratio of grain, vegetable and protein in each meal as 1:2:1, and maintain 70% fullness.

1) Adhere to the diet method of the second stage and increase the number of fasting dinners. The premise is that breakfast and lunch must ensure sufficient food and water intake.

2) For dinner, you can only eat a moderate amount of high-fiber geothermal energy cucumbers, tomatoes or chicken soup with various vegetables to increase satiety.

3) Adhere to daily exercise and keep each exercise for about an hour. Exercise helps to accelerate fat consumption, and you must pay attention to controlling the intensity, otherwise high-intensity exercise may cause excessive fatigue of the body, which is not conducive to the effect of fasting.

4) If the body allows, you can fast for one or two days on weekends when you are not working. During the fasting period, you do not eat or drink anything. When you feel hungry, you can relieve it through some methods. (It is not recommended for anemia to fast completely, but you can keep 40%-50% full in dinner.)

– Drink warm water or tea, or eat some nuts.

– Distract yourself, take a walk, read, and other activities to distract yourself from food and reduce the impact of hunger. (Moderate hunger is normal during fasting.)

5) During this period, more fat is consumed, and you lose about 4-8 pounds.

Phrase 4 (Day 31-40) in Summer intermittent fasting

1) The body has adapted to occasional fasting. During the fasting period, your internal organs get rest and adjustment, and a lot of excess fat is consumed.

Due to moderate eating, the burden on the stomach and intestines is reduced, the digestive function is improved, and the self-healing function and immune function are improved.

2) Your stomach gradually becomes smaller. If you stick to this fasting method throughout the summer, the life of your internal organs will also be improved.

3) Even in autumn and winter, this eating habit of maintaining a 70% sense of fullness does not need to be changed. This can keep the internal organs in good condition. Various physical discomforts disappear, or symptoms are relieved.

4) At this stage, your weight is about 10-20 kg less than before the start of fasting. Not only do you not feel tired and weak, but you are more energetic than before, and various symptoms of discomfort are reduced or disappeared.

Because after 40 days of summer intermittent fasting, your body will not only consume some excess fat and water, but also draw useful life energy from these carefully selected ingredients, nourishing your internal organs and making your motor system, nervous system, endocrine system, circulatory system, respiratory system, digestive system, urinary system and reproductive system function normally.

After these 40 days of adjustment, you not lost weight but also felt more energetic.

Weight loss methods for different body types

The weight loss process is a process of cultivating good eating and exercise habits for your own physique. Summer intermittent fasting also can be one of your methods.

Different physiques can consume excessive fat and remove phlegm and dampness through the intake of different ingredients. Controlling of food quantity and appropriate exercise methods, therapies to achieve the effect of weight loss.

Without understanding your own physique, blindly following the trend of using fastest weight loss methods, although the weight is reduced in the short term, but felt less energy. Because your body got damage from the wrong ways.

And even if the weight was reduced in the short term, it would rebound quickly, because the most fundamental internal cause of weight gain has not been solved.

Different physiques will consume excessive fat and remove phlegm and dampness through the intake of different food, control of food quantity, and appropriate and timely exercise, thereby fundamentally solving the root cause of obesity.

Summer intermittent fasting have to be careful used for people with anemia issue.

1) Phlegm-damp constitution

The main symptoms are obesity and edema, heavy body, shortness of breath when moving, chest tightness, fatigue, even dizziness or vertigo, vomiting, profuse sputum. Abdomen distension, even allergies to various different food, or prone to skin allergies.

There will also be bad breath, sticky and thick tongue coating, soft and unformed stool, or stool sticking to the toilet or frequent diarrhea.

This kind of constitution must first ensure the normal functioning of the spleen and stomach, so that it can effectively eliminate dampness and phlegm, and the weight loss effect will be effective.

2) Turbid and stasis constitution

Physical signs mainly include obesity, irritability, eat a lot, swollen eye bags. Irregular menstruation or premature menopause in women, as well as insomnia and dreaminess.

In addition to bad breath, the tongue looks dark purple with ecchymosis. Turbid and stasis can also cause various pains, such as low back pain, butt pain, shoulder pain, joint pain, muscle pain, headache, angina pectoris, etc.

This constitution must first activate blood circulation and remove blood stasis, so that the meridians can be unblocked, blood stasis and phlegm can be discharged from the body, pain can disappear, and weight loss can be effective.

3) Yang deficiency constitution

Main manifestations include white and fat body, pale complexion, dark eyelids, pale lips, soft muscles, fear of cold, cold hands and feet, and preference for hot food.

Lack of energy, shortness of breath and fatigue, fatigue or limb edema, excessive sleep, easy hair loss, easy sweating, loose stools, all in the early morning, clear and long urine, pale and fat tongue with teeth marks on the edges.

Mostly caused by congenital deficiency, invasion of cold evil or excessive cold food, excessive thinking, excessive sexual intercourse, long-term illness, etc.

The most effective way to improve this kind of physique is warming up the yang qi energy to help getting rid of cold and dampness, so that weight loss will be effective.

In addition to understanding your own physical constitution and choosing appropriate therapies, must strictly adhere to the three “don’ts” in the diet.

Solution to change these physiques – moxibustion

Moxibustion has the effect of expelling cold and dampness, unblocking meridians, and expelling these stubborn cold and dampness from the body, thus improving physical fitness.

Especially in the summer, the effect of using moxibustion is more prominent during the dog days.

Read more for more information about moxibustion.

The time for Sanfu moxibustion in summer 2024 is from July 15th to August 23rd. During this period, everyone will have a big discount. You can open the BOOK and make a reservation directly or write an email or send a text message for consultation.

Weighting 80-100 kg or more of summer intermittent fasting

Step 1: Sugar control

Strictly control foods, drinks, desserts, milk tea, snacks, etc. containing sugar. You can use monk fruit tea instead to satisfy your craving for sweets.

Step 2: Quantity of food control

In addition to refusing to eat snacks, afternoon tea, supper, etc. outside of the three meals, each of the three meals must only maintain a 70% sense of fullness.

Step 3: Develop a habit of improving metabolism

– Drink soup first, then eat grains, eat vegetables and the last is meat

– Ensure adequate water intake

– Get up on time and don’t stay up late

– Drink some warm water on an empty stomach in the morning

– The ratio of each meal must be grains: vegetables: protein (meat, eggs, fish) = 1:2:1

Step 4: Exercise appropriately, no less than 1 hour each time.

Step 5: Record your daily diet, suitable for those who do not make meal plans in advance.

After a week, you will basically understand your eating habits, and if you find a diet that causes obesity, you can adjust it in the next week.

Step 6: Record your weight every month and keep comparing it for three months. Finally, you can find healthy ingredients that suit your physique.

Moderate overweight 65kg-80kg

Step 1: 211 diet, i.e. grains: vegetables: protein (meat, eggs, fish) = 1:2:1

This method is more suitable for people with weak willpower. It can maintain 70% satiety at each meal, and while getting enough energy for the body, it reduces the workload of the internal organs, thereby extending their service life.

Step 2: Choose foods with high dietary fiber GI value carbohydrates, such as corn, yam, sweet potato, whole wheat, brown rice, buckwheat, taro, grains, etc.

Fruits are suitable for low sugar, eat less or no high sugar fruits, such as red dates, watermelon, cantaloupe, cantaloupe, jack-fruit, durian.

Green vegetables are best, and boiling in water should not cause nutrient loss.

Do not eat, eat less greasy fried meat or pasta.

Step 3: Exercise, exercise at least 3 times a week, each time for no less than 1 hour, skipping rope, running on the spot, lifting dumbbells, brisk walking, etc.

Mild overweight 55kg-65kg – Adjusting diet and exercising properly are the most effective methods.

Step 1: 16+8 intermittent fasting method

This method is suitable for people who have no health problems, but have lost weight through diet for a period of time and have encountered a plateau period.

The 16+8 diet method is: do not eat for 16 hours a day, finish three meals within 8 hours, and do not eat anything else except drinking water in the remaining time, which can help the body burn fat better.

Step 2: Control satiety

Eat a good breakfast, only 70% fullness for lunch, only eat fruits and green vegetables for dinner, and then go to bed with a little hunger.

Step 3: Exercise, aerobic exercise combined with anaerobic exercise

Maintain 3-4 times a week for no less than 1 hour of exercise, combining aerobic and anaerobic exercises, which can be done separately or alternately. Such as: running, skipping rope, lifting dumbbells, etc.

Thin body weight 45kg-55kg

Usually abdomen is big. Therefore intermittent fasting 5+2 is suitable. Because this method will keep the body still get nutrition enough.

Step 1: 5+2 light fasting weight loss method

Eat normally for 5 days a week, and stick to the 211 principle, with 70% fullness.

Fast for 2 days on weekends when you are not working, and only drink water and vegetables, fruits or nuts appropriately.

Step 2: Anaerobic exercise as the main and aerobic exercise as the auxiliary

Anaerobic exercise such as losing belly fat to maintain muscle strength. Aerobic exercise helps improve cardiopulmonary function.

Step 3: Maintain metabolism

Drink enough water, maintain a regular schedule and eat a balanced diet to maintain a high metabolism of the body.

Conclusion:

A healthy physique comes from self-discipline, and the health of the internal organs affects the stable state of the mind. The richest people are those with a healthy physique and a peaceful mood.

Caution:

1) The above methods Summer intermittent fasting have not been scientifically verified by authoritative organizations to be suitable for everyone.
2) The above methods and Summer intermittent fasting have not been verified by authoritative organizations to be able to reduce weight to the numbers mentioned in the article.
3) Please consult your doctor/practitioner for advises. Any adverse consequences caused by self-implementation shall be borne by the person concerned.