Guangzhou Daily (all-media reporter Weng Shuxian correspondents Ling Anqi, Zeng Ting, Xu Yongyi) After tasting all the delicious food during the Spring Festival, are you worrying about the weight you have gained quietly recently?

Deng Yuhong, Chief Physician of the Nutrition Department of the Second Affiliated Hospital of Guangzhou Medical University, suggested that overweight people who are busy with work and have no time to exercise may wish to try a simple weight loss method under the guidance of a nutritionist - "5+2 Light Fasting" .

　　Deng Yuhong said that light fasting is not simply fasting or dieting.

According to the "Blue Book on Obesity Prevention and Control in China", 5+2 light fasting (also known as intermittent fasting) refers to a normal diet for 5 days in a week, and the rest of the non-continuous (intermittent) 2-3 days to consume 1/3 of the usual diet The energy of 4, in simple terms, is to choose 2 days of the week to eat less.

The "Chinese Expert Consensus on Medical Nutrition Treatment of Overweight/Obesity 2016" believes that the light fasting mode is beneficial to weight control and metabolic improvement, and may enhance the treatment benefits of diabetes, cardiovascular and cerebrovascular diseases and other chronic diseases at the same time as weight control.

　　So, what should I do if I choose to eat less on 2 days of the week?

Deng Yuhong reminded that food should be diversified.

Although the calories are reduced, you still need to pay attention to ensure the intake of carbohydrates, proteins, fats, vitamins, water and inorganic salts.

Priority is given to foods with a low glycemic index (low GI) (vegetables, oats, nuts, beans, fruits, etc.), as well as foods high in protein (eggs, beans, etc.) and high dietary fiber (coarse grains, vegetables, etc.) , to enhance satiety and reduce total calorie intake.

In addition, try to choose to cook at home, avoid ingesting excessive hidden oil, salt, sugar and other additives in outdoor food, and choose cooking as the main cooking method.

　　On non-fasting days, do not compensatory overeating, and limit the intake of high-calorie, high-fat, and high-sugar foods.

The recommended order of meals is: soup-vegetable-meat-staple food, do not drink sugar-sweetened beverages, drink boiled water or weak tea.

　　Deng Yuhong reminded that the light fasting mode is not suitable for some special groups, including pregnant women, lactating women, pregnant women, women with a history of menstrual disorders, diabetic patients, history of low blood pressure, minors, elderly people over 65 years old, Those who are underweight, those with eating disorders (eg, binge eating disorder, anorexia), and those with gastrointestinal disorders.

Even for those who are suitable for fasting, the following should be noted during fasting:

　　1. Pay attention to adding water, and supplement with multivitamins, protein, etc. according to your own situation;

　　2. If symptoms of hypoglycemia such as dizziness, cold sweat, and limb tremor occur, immediately add sugar (sugar-sweetened beverages, candy, etc.), and stop fasting at any time;

　　3. Don't over-diet.

In the first few days of light fasting after the holiday, due to the reduction of body water, the body weight may drop rapidly (1 to 3 catties). bad.