Intermittent diet, 4+2R thanksgiving diet... Which diet is suitable for me? The more you miss the weight, the more you feel, the fatter you feel

With the improvement of health awareness, the weight reduction method has also added many elements that emphasize "health". In the past, the "hot deficit fat reduction method" has been commonly seen. In recent years, "intermittent diet", "high protein and low carbohydrate diet", "4+2R thanksgiving diet" and so on have been popular. Among them, the latest "4+2R thanksgiving diet" is to improve the kidney bacteria by adjusting the diet and achieve weight reduction effect. However, there are many ways to reduce weight in the shop, not every type is suitable for everyone. Misweight loss may cause damage to the body, and may even become fatter and fatter.

Hot deficit fat loss Oddly thanks for abnormality

Li Peifen, a nutritionist at the Hospital Weight Management Center at Taipei Medical University, said that the "hot deficit fat reduction method" is the most common weight reduction method in the past. By reducing diet, the body can get extremely low heat. This fat reduction method is usually adopted. People who have the ability to reduce weight in a short period of time can achieve a weight reduction effect, but as long as they resume normal diet, their weight will immediately recover. If this fat reduction method is often used, it may cause "permanent" effects on the body, which will affect the overall health of the body.

{9 The "intermittent diet" that is popular in recent years, such as the 168-due and 52-due diet. The 168-due diet refers to fasting for 16 hours a day and only eating for 8 hours; the 52-due diet method is to eat normally for 5 days a week and take restricted diet for 2 days, and get a maximum of 500 to 600 calories per day. Intermittent stagnation is the principle that the body will use up after 12 hours of storing liver sugar. Therefore, after storing for more than 12 hours, the body will use fat as a source of heat to achieve weight reduction effect.

52 The cessation method is not suitable for diabetic patients. During the two days of restricted diet, it is prone to "hypoglycemia" due to excessive heat consumption. If diabetic patients take hypoglycemia drugs again, the hypoglycemia may become more severe. Usually, diabetics should also adjust their diet in addition to taking drugs. If you need to reduce your weight, you should consult a doctor or nutritionist. The most feared patients who are "unself-disciplined" or do not listen to medical treatment. If it is difficult to ensure drink control, never try to reduce weight by quitting the diet.

High protein and low carb, nutrients are prone to imbalance

Modern people are affected by the fitness wind and often use the "high protein and low carb diet" to reduce weight. Li Peifen said that this weight reduction method is to eat a large amount of high protein and low carb foods, such as beef, chicken brisket, etc., and low carb water means not eating rice and other foods as much as possible. It is often easy to reduce liver sugar and water in the muscles, but carbohydrates will participate in various body types of reproduction. Some people who use this diet to be extremely reproductive may not eat carbohydrates at all in the end, which will lead to abnormal reproduction.

People who use high-protein, low-carb diet to reduce weight loss, Li Peifen found that most people have the common point of "eat snacks and eating too much oil". The failure of those who love snacks is mainly carbohydrates. When eating too little carbohydrates for the meal, especially rice, will eat more snacks in the afternoon or overnight, which is prone to snack symptoms. It is recommended that you quit snacks first and adjust your habits in life.

4 stage weight loss Change the leukopathy phase

The "4+2R thanksgiving diet" began to be popular in 2021. It mainly improves the health and thanksgiving condition by adjusting dietary habits. It takes 4 stages to reduce weight. The first stage is called R1, which only consumes bean paste and high protein powder to start ketogenic After thanking, I entered the R2 stage and maintained drinking bean paste and high-protein powder, but added a lot of vegetable, tofu and other plant-based proteins and a small amount of eggs. When the body is suitable, I started to the R3 stage. The original R2 stage foods, plus fish, seafood and more low-fat protein and fruits. The

R1 to R3 stages are mainly through ketogenic reorganization, and then foods that can help the gastric tract grow good bacteria are added to reorganize the gastric tract. The R4 stage will resume normal diet, but it still maintains high-quality, low-greasy, prototype foods, and multi-plant protein principles.

Li Peifen said that because the kidney tract is re-adjusted and the possibility of eating prototype food during the adjustment process, the food volume becomes smaller and the heat consumed will be less than before. The dietary types of kidney tract bacteria change and habitual diets can also be changed, which can achieve weight reduction effect.

First consult the professional and then adjust the diet

Li Peifen said that each diet has its advantages and disadvantages, and the choice should be determined based on personal quality, lifestyle and health. The key to health and weight loss is that balanced diet and proper exercise. It is recommended that you consult a professional nutritionist or doctor before making any dietary adjustments to ensure that your body can be suitable and achieve the best health results.