Intermittent fasting combined with whole grains scientifically increases chewing and promotes satiety.

Try the 5:2 intermittent fasting method with whole grains.

The 5:2 intermittent fasting method is a popular weight loss approach. Besides weight loss, it also offers various health benefits, such as boosting immunity, aiding in disease treatment, and improving skin health. Combining it with a balanced multigrain porridge will undoubtedly enhance its effects. Why not give it a try?

5:2 intermittent fasting rule

The 5:2 intermittent fasting method involves fasting for two days each week (500 kcal/2090 kJ for women, 600 kcal/2508 kJ for men) and eating normally for the other five days (around 1800 kcal/7524 kJ). This method is a redesigned dietary approach based on fasting; it is safer and more scientific than traditional fasting, avoids some adverse consequences (such as anemia and fainting), and is easier to maintain.

Intermittent fasting + multigrain porridge

Since intermittent fasting is very effective for weight loss, combining it with a multigrain porridge diet can produce even more significant results. Add one bowl of multigrain porridge to your regular five-day diet, and another bowl during the two-day intermittent fasting period. This way, you can enjoy porridge every day, and when combined with other delicious recipes, it won't feel monotonous. Sticking to this routine is also simple and easy.

Whole grains can increase chewing and reduce food intake.

Adding whole grains to your staple foods will make you eat less.

Foods made from highly processed rice and flour, such as refined rice and refined white flour, contain less dietary fiber and generally taste better. They also tend to look more appealing, making them easier to overeat. In contrast, whole grains contain more dietary fiber, are less palatable than refined rice and flour, and their fiber content is more satiating. Adding whole grains to staple foods can reduce food intake, indirectly contributing to weight loss.

Whole grains increase the number of times you chew in your mouth, making you feel full faster.

Eating whole grains increases the number of times you chew, and increased chewing can improve the brain's control over eating, thus reducing the amount of food consumed.

A person's feelings of hunger and fullness depend not only on the emptiness or fullness of the stomach, but also on the neural regulation of the brain, which requires the stimulation of chewing. Chewing stimulates the nerves in the jaw muscles, sending signals associated with satiety to the brain regions that control appetite. Once the brain receives this information, the feeling of hunger gradually disappears, prompting the feeling of fullness to occur earlier, thus reducing food intake.

A joint survey conducted by the Institute of Hygiene and the Institute of Social Dentistry at the University of Dentistry revealed that among respondents with an obesity propensity index of over 24, 40% identified themselves as "fast eaters," and half of them ate in a haphazard manner, all of whom were prone to obesity.

Chewing promotes the secretion of digestive enzymes

Another function of chewing is to promote the secretion of digestive enzymes, which is the first and crucial step in digestion, almost equivalent to the stomach's digestive process. This allows food to be absorbed more completely, brings a feeling of fullness sooner, and unconsciously reduces food intake.

Nutritionists conducted an experiment where obese individuals lost weight by eating slowly and chewing thoroughly. Men lost 4 kg in 19 weeks, and women lost 4.6 kg in 20 weeks. Furthermore, these individuals also experienced significant improvements in their blood sugar and cholesterol levels.

Chewing has other benefits as well.

Preventing tooth decay: Chewing more can leave fat residue in the mouth and secrete antibacterial saliva, preventing tooth decay and periodontitis.

Anti-aging: Saliva contains a large number of substances that activate skin and blood vessel cells. It can stimulate facial muscles and prevent aging.

Preventing overeating: Chewing more can stimulate the satiety center and prevent overeating. It has a good effect on preventing obesity.

Suppressing blood sugar spikes: Suppressing blood sugar spikes and fat accumulation is beneficial for people with diabetes and obesity.

Boosting brain activity: Chewing exercises facial muscles, which sends a "message" to the brain, making it more easily stimulated. Blood flow to the brain increases, the transmission of "information" between brain cells increases, thinking becomes more active, and people's thinking ability and work efficiency are significantly improved.

Reduce the burden on the gastrointestinal tract: Thorough chewing allows food to fully combine with saliva, helping and enhancing the digestive effect. Moreover, chewing multiple times makes it easier to grind food into smaller pieces.

Whole grains can promote fat breakdown and reduce its absorption.

Whole grains can help reduce swelling and aid in weight loss.

One key reason why whole grains can aid in weight loss is their ability to regulate nutrient absorption: they regulate the absorption of glucose by the intestinal wall, inhibit fat absorption, promote the breakdown of body fat, accelerate gastrointestinal motility, and have a significant lipid-lowering effect. This makes them increasingly popular.

The dietary fiber in whole grains can accelerate intestinal peristalsis, promote bowel movements and detoxification, and also has diuretic and swelling-reducing effects, resulting in smooth and delicate skin. In addition, whole grains are rich in magnesium, which can promote metabolism, aid in weight loss, and is also a key nutrient for maintaining healthy skin.

Whole grains are rich in dietary fiber, which can reduce the body's absorption of fat.

Whole grains are rich in dietary fiber, which is divided into soluble dietary fiber and insoluble dietary fiber, and the two have different functions.

Who should pay attention when eating whole grains?

While whole grains are nutritious, they are not suitable for frequent consumption by some people to avoid adverse health effects.

People with poor digestive function should eat less.

Whole grains contain a lot of dietary fiber, which can be difficult for people with poor gastrointestinal function to digest and absorb. Frequent consumption may lead to indigestion, bloating, and other discomforts. Therefore, when choosing whole grains, it is advisable to soak them for a longer time before cooking, and they should not be eaten frequently.

People with anemia or calcium deficiency should consume it in a reasonable way.

Whole grains contain high levels of phytic acid and oxalic acid, which may inhibit the body's absorption of calcium and iron (especially iron) if consumed frequently. Therefore, people with calcium deficiency or anemia should consume whole grains in moderation. It's beneficial to combine refined and whole grains, and to eat plenty of vitamin C-rich foods along with whole grains to improve mineral absorption, such as fresh dates, kiwis, and green peppers.

Kidney disease patients need to control

Generally, patients with kidney disease should increase their intake of refined grains and appropriately reduce their intake of whole grains. They should especially avoid eating too many legumes, as legumes are rich in protein and purines, which need to be excreted through the kidneys. Frequent consumption can easily place an excessive metabolic burden on the kidneys.

Other special groups

Besides the groups mentioned above, there are some other special groups who also need to be careful when choosing grains. For example, gout patients should eat less beans (beans are generally high in purines) to avoid increasing uric acid levels; pregnant women should not eat Job's tears and malt, as both can cause uterine contractions and may lead to miscarriage or premature birth; and people taking antibiotics (such as tetracycline) should not eat beans at the same time.

Dietary tips for controlling weight

Eat three meals at regular times, and always eat breakfast.

During weight loss, it's important to eat three meals at regular times and minimize snacking between meals. A well-planned daily diet should ideally consist of a high-calorie breakfast, a medium-calorie lunch, and a low-calorie dinner, in a 3:2:1 ratio to ensure a balanced calorie intake throughout the day.

Make sure to eat a proper breakfast, as it's the meal least likely to be converted into fat. It's recommended to drink a glass of honey water and eat an apple on an empty stomach after waking up in the morning. This helps cleanse the digestive system, and consistent consumption will prevent constipation and skin blemishes.

Fun Facts

Nutritional principles of a healthy breakfast

Drinking warm water is recommended: Drink a cup of warm water on an empty stomach after waking up in the morning. This can replenish physiological dehydration and cleanse the internal organs, which is beneficial for detoxification.

Three things to do early for health: It is best to eat breakfast within 20 to 30 minutes after waking up at 7 am. At this time, a person's appetite is the strongest, and nutrients are more easily digested, absorbed and utilized, making it less likely to lead to fat accumulation.

The "sweet treat stress relief method" is not advisable.

Many people like to eat chocolate and cake when they are physically and mentally exhausted because sugar can increase energy and improve mood. Especially after being busy or under too much pressure, supplementing with carbohydrates like sugar can raise blood sugar and revitalize the spirit. However, don't forget its negative effects: increasing the risk of obesity.

Furthermore, when the body consumes sugar without ingesting other nutrients like fiber, the initial energy-boosting blood sugar levels will drop after a few hours. At this point, you'll need to consume even more sugar to maintain your energy and mental state, creating a vicious cycle. Excessive sugar intake will also be converted into fat and stored in the body, hindering weight loss.

Therefore, when you are physically and mentally exhausted, you should not choose sweets. Instead, eat some fruit and take a short rest to help you restore your energy.

Never binge eat emotionally.

When a person experiences emotional fluctuations, they are prone to binge eating. They are more likely to overeat when faced with their favorite foods. Over time, this can easily lead to an enlarged stomach and excess calories, inevitably resulting in obesity. So how can one avoid binge eating?

Distract yourself: If you experience negative emotions due to stress or a difficult situation, try shopping or leisure activities (not desserts), such as buying clothes you've been wanting for a long time or watching a comedy movie. These activities can help you shift your focus away from negative emotions.

Eat small snacks: If you really crave something, you can selectively eat some small snacks to satisfy your cravings and thus relieve stress. However, avoid overeating. If you exceed your basic calorie intake, you should supplement it with exercise to burn off the excess calories.

30 minutes of aerobic exercise daily: Maintaining a good mood by doing 30 minutes of aerobic exercise every day is the best way to lose weight and also a good remedy for mood swings – a triple win!

Eat less or no late-night snacks

The parasympathetic nervous system becomes more active at night, making it easier to store calories. If you go to bed after eating a late-night snack, the calories from the food that haven't had time to be burned off will be converted into fat and stored in the body. This will definitely not help with weight loss and may even ruin your weight loss plan. If the late-night snack is high in fat and protein, it will be even worse, and it will also put a burden on the liver, hindering the body's fat burning.

Therefore, dinner should not be eaten after 7:30 pm, and should consist of low-fat, easily digestible foods. Eat less or no late-night snacks, and ideally go to bed before 11 pm to avoid insufficient secretion of substances that promote fat burning in the body.