經過一個週末的中秋節盛宴，我認為是時候讓我腸道的朋友們休息一下了！畢竟，在過去的幾天裡，他們為我辛苦了，BBQ，pizza，薯條，牛排，是的，你沒聽錯！ 感到內疚？ 不，絕對不內疚。 如果要我在與朋友和家人歡度節日時，還得計算卡路里，那更讓我困擾。
我也絕對不能虧待我的腸道朋友們哦！5:2 輕斷食正是能讓我腸道朋友們休息的時候！ 一週2天執行輕斷食，餘下5天正常飲食。 這兩天，我會喝500毫升鮮釀酵素飲品和兩包自家配方的營養代餐。 進行5:2 輕斷食時，我的飲食必需要是高纖維，高蛋白質和低熱量。 我自家設計的營養代餐採用天然食材，純素成分包括全穀麥，堅果和種子，豆類，食用香草和其他蔬菜等等。正合我腸道朋友們的心意！
從營養科學的角度，輕斷食能夠觸發體內脂肪的燃燒。 當身體耗盡食物中的燃料時，便開始燃燒脂肪儲備，這稱為酮症的新陳代謝過程。 根據《營養雜誌》（Nutrients）上2019年的一篇評論文章，輕斷食可促進體重減輕，並可以減低心臟病，糖尿病，高血壓，高血脂水平和炎症的風險。
"但是，不要期望很快的效果。 通過輕斷食減肥的速度往往相對較慢 - 每周大約半磅至1磅。 但是，從減肥而言，緩慢而穩定的減磅，成功的機會和可持續性更高。” - Dr Eric Rimm, Professor of Epidemiology and Nutrition at the Harvard T.H. Chan School of Public Health.
After a long weekend of festival feasts, I think it's time to give a rest to my digestive friends in my gut! After all, they have worked so hard for me in the last couple of days, barbecue, pizzas, chips, steak, yes you name it! Feeling guilty? Nope I don't. It bothers me more if I have to count my calories when I'm having a great festival time with my friends and families.
What do I do to fix my own mess? I make it up to my digestive friends in my gut after! The 5:2 intermittent diet is fantastic! I fast for consecutive two days and eat normally for the rest of the days in my week. I do not eat nothing - I will have my 500ml enzyme drinks and two packs of specially designed nutritious meal replacement. It is extremely important that your meals in these two days are restricted to high fibre, high protein and very low calorie. My specially designed meal replacement are made from natural vegan ingredients, including wholegrains, nuts and seeds, legumes, edible herbs and other vegetables. Just what my digestive friends need!!
Now, the nutritional science, intermittent fasting triggers the burning of stored fat in your body. When your body runs out of fuel that comes from your food, the metabolic process called ketosis kicks to burn your residual fat store. According to a 2019 review article in the journal Nutrients, intermittent fasting promotes weight loss and may reduce risk factors linked to heart disease, including diabetes, high blood pressure, unhealthy blood lipid levels, and inflammation.
"Don't expect fast results, however. With intermittent fasting, people tend to lose weight fairly slowly — about a half a pound to 1 pound per week. But when it comes to losing weight, slow and steady is more successful and sustainable over the long term." - Dr Eric Rimm, Professor of Epidemiology and Nutrition at the Harvard T.H. Chan School of Public Health.