The light fasting weight loss method is very popular among young people. This weight loss method not only effectively solves many people’s difficulty in persisting in eating weight loss meals, but also ensures fat loss and takes into account nutrition. What you eat on a day of light fasting must take into account both fat loss and calories. So do you know what to eat on a day of light fasting? Let’s take a look at the fitness recipes below!
What to eat in one day of light fasting
For breakfast, you can start by drinking a glass of water, such as boiled water, honey water, or light salt water. In terms of food, choose foods with high protein, such as two eggs, and then pair them with some whole-wheat bread, oatmeal, etc., which are nutritious, delicious, and low in calories. It's also relatively low. If you want to eat lunch, you can eat some simple vegetable foods, such as stir-fried cabbage, stir-fried tofu with leeks and other low-fat and high-protein foods, and then eat a small amount of rice. You can have a bowl of millet porridge and some vegetables for dinner.
The best foods to choose on fasting days
The most suitable foods for light fasting are foods with high protein content but low glycemic index. First, high-protein foods can prolong the time you feel full. Second, low-glycemic foods will not cause blood sugar to spike because After the blood sugar spikes, it will inevitably plummet. Once it plummets, you will feel very hungry.
Studies have found that people who eat a lot of protein for breakfast are less likely to be hungry than people who only eat wheat protein for breakfast. Foods with high quality protein and low glycemic index are what we should choose on fasting days.
Foods rich in high-quality protein
Aquatic products: such as tuna, salmon, salmon, white water fish, Wuchang fish, crucian carp, hairtail, yellow croaker, herring, shrimp, etc.
Poultry and eggs: Chicken (skinless), duck (skinless), pigeon meat, eggs, duck eggs, etc.
Tofu and soy products: tofu, dried tofu, soy milk, tofu skin, yuba, vegetarian ham, etc.
Low-fat dairy products: low-fat milk, yogurt, etc.
Foods with a low glycemic index (GI)
Foods with low glycemic index (0~55) include beans (such as soybeans, mung beans, lentils, green beans), wheat bran, brown rice cereals, dairy, nuts, etc. Although nuts are high in calories, their GI value is Mostly very low and at the same time very filling.
The GI value of soybeans (soaked, boiled) is 18, mung beans 27.2, lentils (red, small) 26, lentils (green, small) 30, green beans 27, oats 50, brown rice 48, milk 27.6, bread ( 45%~50% oat bran) 47, soy milk 44, peanut 14.
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