Qianjiang Evening News·Hourly News Reporter Yang Qian Correspondent Wu Linglong
During this period, Shen Teng was frequently searched, not only for "the actor with a box office of 25 billion", but also because he lost weight.
He insisted on "lying flat" and actually lost weight, even successfully.
Pictures come from CFP
Shen Teng was found to have lost a lot of weight during his recent appearance. From the original 170 kilograms to the current 150 kilograms, he has lost a full 20 kilograms. Do you have any weight loss tips? He generously shared with everyone: "168" weight loss method - within 24 hours a day, don't eat for 16 hours, and you can eat for the remaining 8 hours.
Put it this way, if you have breakfast at 9 o'clock in the morning, you cannot eat after 5 o'clock in the evening.
Can this really help you lose weight? Is this approach reasonable?
】 Nutritionist said it has a certain scientific basis
Shu Long, a nutritionist at the Nutrition Department of Zhejiang Hospital, said that relatively speaking, the "168" weight loss method has a certain scientific basis and is effective.
The "168" weight loss method is actually a light fasting weight loss method, scientifically called intermittent fasting. As the name suggests, it does not mean not eating for many days in a row, but intermittently or periodically, during a certain period of time, the caloric intake is much lower than the level of a normal day's diet. Methods such as "5+2", "4+3", and alternate-day fasting are all of this kind.
When it comes to weight loss, we usually think of diet control, which means paying attention to "what to eat." The "168" weight loss method is different, it focuses on "when to eat".
Shulong explained that eating within a limited time will control the total calorie intake. To put it simply, the human stomach is only that big. When the stomach is already full of food, it needs to be consumed to make room for it, which takes time. If you follow the usual three meals a day in the morning, noon and evening, it can be said to be "relaxed and relaxed". Eat, consume, eat again, consume again, and consume energy at regular intervals. Taken together, the total energy intake of three normal meals will be more than the total energy intake of time-restricted meals.
In addition, human body activities and metabolism consume liver glycogen first, and then start to consume fat. Generally, the time limit for liver glycogen depletion after fasting is 12 hours, and then it is the turn to consume fat. Generally, the time between meals is not that long. Before the liver glycogen is depleted after the previous meal, it will be replenished with the next meal. Of course, fat will not be consumed. With the "168" method, if you eat within 8 hours, you will have 16 hours to consume energy. This means that you are consuming fat every day. If you stick to it for a long time, you will lose weight.
] "168" Specifically, you can do this
"Eating within 8 hours does not mean that you can overeat or eat unscrupulously within 8 hours, but it means eating normally." He said that you can eat within 8 hours You can eat two meals or three meals. You should eat enough nutrients for the day, including protein , vitamins and minerals. As for foods high in sugar, oil and salt, you can indulge in them occasionally, but you cannot eat them every day or every meal.
During the 16 hours without eating, you can only drink water and not energy-containing drinks, such as coffee with sugar and milk, black tea with creamer , etc. It is also not recommended to drink black coffee and strong tea because they can cause hunger when consumed on an empty stomach. Drinks with added sweeteners are also not recommended as they do not provide energy but may increase appetite.
Shulong said that the allocation of 8 and 16 can be decided by oneself according to different personal circumstances. Daytime workers can eat between 8:00 and 16:00; while night workers can delay the time, for example, between 16:00 and 24:00. Just pay attention to the time selection: make sure you are fasting at two or three in the morning.
"Try to shift fasting time to the evening. Research shows that eating more in the morning and noon is less likely to gain weight and has better blood sugar control. Therefore, try to eat high-calorie foods for breakfast and lunch, and go to bed early. Stay up late and reduce hunger. "He said that if you stick to it for a long time, you can lose 4kg in a month.
Of course, if you can't tolerate a 16-hour fast all of a sudden, you can relax appropriately and control the fasting time to between 12-16 hours. You can lose weight in both cases, but the effects are slightly different.
He said that in order to pursue short-term effects, many people make the fasting time as long as possible, and even ask " not to eat after lunch". This kind of extreme weight loss method is not recommended by doctors. It not only easily causes hypoglycemia, but also Not easy to persist.
】This weight loss method is not suitable for everyone.
Shulong said that adults who are overweight, obese, or close to the BMI upper limit, and who eat too much on a daily basis can try this method, but people with normal or even thin weight and people with insufficient muscle mass can try this method. , malnourished people This method is not suitable for anyone; minors, pregnant women, wet nurses, patients with depression, patients with gastrointestinal diseases, patients with gallbladder diseases, patients with liver and kidney diseases, and people with poor blood sugar control should also use it with caution; patients with People with , high blood pressure, , heart disease and other problems should do relevant safety assessments in advance and strictly follow the doctor's advice.
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