New Life, 21 Days Challenge!
21 days, the best personal success training!
When it comes to weight loss, there is a [21-day weight loss method] that has been popular for a long time, and there are various specially set-up groups on the Internet to experience this method together.
Is there a feeling of not trying white? What if it really succeeds? Is it worth trying to be a better self? Is there any harm?
The 21-day diet is how’s?
The 21-day weight loss method has its own [21-day habit formation theory], and the actual operation is divided into three stages.
Phase I (3 days)Detoxification stage/food cut-off
Drink only water if you completely cut off food, or eat a small amount of food if you do not completely fast.
Comments: Short-term food cut-off and weight loss are mostly water and are very easy to rebound quickly.
Although, for most healthy people, as long as the water is replenished, the impact of cutting off food for a few days on the body will not be too great.
Weight loss by cutting off food is mainly based on water and body muscles, including only a small amount of fat. After cutting off food, because you are hungry for a period of time, your appetite is better and your absorption ability is stronger. In a word, the weight meter number soars even more than before cutting off food, that is, it rebounds quickly.
However, if you want to detoxify, it is even more superfluous. The human body does not have these so-called [poison] to detoxify. All diet or health care measures under the banner of detoxification are bluffing!
Special attention:
If there is diabetes, it is not allowed to stop eating for a very short period of time, which will lead to high and low blood sugar, which is very dangerous.
Pregnant women, breast-feeding women, patients with various chronic diseases, the elderly and children must never stop eating.
Phase II (8 days) Fat Reduction Phase/Vegetable and Fruit Meal
Fasting staple foods, fats and sweets. The recommended diet is equivalent to 500 kilocalories per day.
Example menu: 100g thin pig, beef, mutton, chicken, duck, fish and other aquatic products; A small dish of cabbage; Half a slice of toast; An apple or orange. Eat two meals a day.
The third stage (10 days) can eat normally.
The appetite is 60% full and no food is allowed for 5 hours before going to bed.
Comments: (Extremely) Low Calorie Diet,
In short, these two stages are to control the intake of total calories, belonging to a very low-calorie diet and a low-calorie diet respectively.
- Very low calorie diet: refers to the daily intake of less than 800 kilocalories. Low calorie diet: refers to 1 000-1 200 kilocalories/day for adult women and 1 200-1 600 kilocalories/day for adult men.
For short-term weight loss, this diet that restricts total calorie intake can lose 3-5 kg in a week, which is indeed effective. For the long term, a (extremely) low-calorie diet is not more effective than other balanced diets.
After a (very) low-calorie diet, you still need to change your living habits and make up your mind to eat healthily and exercise actively. The potential hazards are similar to those of the food cut-off phase.
Special attention:
Not everyone can try a low-calorie diet. It is generally safe for truly obese friends (BMI > 30), but it is also best to do so under the professional guidance of a doctor or nutritionist.
Unless there is weight problem accompanied by related metabolic diseases, it is generally not recommended for people with BMI below 30 to try.
Pregnant women, nursing women, patients with various chronic diseases, the elderly and children are absolutely not allowed to eat (extremely) low calories.
Five Hazards of 21-day Diet
Many people will have a myth that if they want to lose extra weight, they must eat less. The less you eat and the lighter you weigh, the more beautiful and healthy you will be? This is not necessarily the case.
If you eat too little, you will face many health crises, and it is difficult for sick people to be beautiful.
1. Inadequate nutrient intake
If you don’t eat enough food, naturally you won’t have enough nutrients. Vitamins, minerals, fiber, etc. are all indispensable to your long-term health. Malnutrition will make it more difficult to lose weight.
2. Weight rebound
If a weight-loss diet cannot be adhered to for a long time, then what will resume his original diet when his weight rebounds, and he will lose more and more weight.
3. Slow metabolism
When you don’t eat enough, your body automatically enters [survival mode] and starts to decompose muscles. Muscle is the real fat-burning expert, consuming energy 24 hours a day. Reducing muscle means that your daily calorie consumption decreases, and you starve yourself into [fat-prone constitution].
Step 4: Lack of energy
The brain lacks the glucose it needs, just as the car lacks petrol. Only by satisfying the uninterrupted nutrition supply can all functions in the body function normally, otherwise it will only lead to dizziness, fatigue and bad temper.
5. Possible Gallstones
A (very) low-calorie diet greatly increases the possibility of gallstones. In addition to stomachache, severe cases require surgical removal.
Improved 21-day diet
If you really want to try the 21-day diet, there are two suggestions:
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Starting directly from the third stage;
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Change 60% to 70% to 80%.
You can refer to the following recipes and adjust them flexibly according to the actual situation.
Breakfast: 1 whole wheat steamed bread, 1 white boiled egg, 1 cup low-fat milk/yogurt
Lunch: 1 small bowl of brown rice, tomato boiled meat slices, cold mixed agaric celery (unlimited)
Dinner: Mashed potatoes/cooked potato taro, fish head tofu soup, stir-fried vegetables
Extra meals (morning and afternoon): a few slices of low-salt and low-fat soda biscuits, cherry tomatoes, yogurt/soya-bean milk;
To develop healthy eating habits, here are some practical and simple tips.
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Control the portion. Eat small portions of what, and don’t indulge your appetite.
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Control fat, especially saturated fatty acids. The less pork, chicken skin, all kinds of fried products and ice cream, the better. Avoid braising in soy sauce, frying, too much oil frying, etc.
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Eat more vegetables. The main meal must have enough vegetables, and prepare more tomatoes and cucumbers as extra meals.
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Exercise for at least 150 minutes a week. As long as it takes more than 30 minutes a day, it can be divided into several times, such as fast walking, rope skipping, open and close jumping, high leg lifts, push-ups, etc., you can easily reach the goal of activity volume.
Habit formation, 21 days is not enough!
Many people think that to form a habit, it only takes 21 consecutive days to complete the same task.
Unfortunately, this is only a misunderstanding of Dr. Maxwell Maltz’s self-image description. Dr. Mai believed that people need 21 days to adapt to a new image after plastic surgery, but it was misunderstood that 21 days can form a new habit.
It is really not a simple thing to form new habits and make healthy eating a second nature and a natural thing like brushing your teeth every day.
It takes different days for everyone to form a habit, but as long as you stick to the new healthy eating habits, do not stop, do not give yourself any excuses, and do not allow various exceptions, the habit will eventually form.
Just remember that it takes much more than 21 days.