Seven principles of intermittent fasting for men and their top 10 essential nutrients

Men's intermittent fasting diet

After sufficient theoretical study, you finally got to experience intermittent fasting firsthand.

At first, you may worry that you will not be able to do it, and some people may also feel hungry or physically unwell.

Don't worry, just gradually reduce your food intake from more to less, until your daily intake does not exceed 600 kcal. Slowly, you will adapt to this way of eating and look forward to the fasting day with more ease and joy.

Seven Principles of Intermittent Fasting for Men

Intermittent fasting is a relatively healthy lifestyle. While theoretical knowledge is important, you may feel lost when it comes to how to implement it.

Strictly following these seven principles for intermittent fasting can help you achieve better health.

Prepare your body one day before starting intermittent fasting.

The day before intermittent fasting requires a thorough warm-up of the body, and then you should consciously prepare well for the second day of intermittent fasting.

For example, if you do intermittent fasting on Saturday, you should allow your stomach to empty more slowly on Friday.

Lunch should be eaten until you are 80% full, and dinner should be half the amount. You do not need to eat anything 3 hours before bedtime.

• Perform intermittent fasting 2 days a week

Ideally, you should dedicate two days a week to intermittent fasting, and the remaining five days to a low-salt, low-oil, light, and low-calorie diet, with portions similar to your usual intake.

You can choose to fast intermittently on Mondays and Tuesdays.

Friday, Saturday, and Sunday are generally peak times for gatherings, so everyone can eat and drink without worry. You can schedule a light fast on Monday and Tuesday to cleanse your intestines and detoxify, and then resume your normal diet on Wednesday and Thursday.

This makes it easier to implement and also facilitates forming a habit.

• Set calorie limits for intermittent fasting days

During the two days of intermittent fasting, it is necessary to strictly control calorie intake, and the total daily calorie intake should be kept below 600 kcal.

If you can't stick to it at first, you can gradually increase your calorie intake by starting with 900 kcal, 800 kcal, 700 kcal, and then 600 kcal.

During this period, it is recommended to eat some light liquid foods, such as white porridge, oatmeal, and vegetable soup.

• Follow the dietary principles of low salt, low oil, light, low calorie, nutritionally complete, and well-balanced diet.

After starting intermittent fasting, you can consume foods rich in high-quality protein, and dairy products, vegetables, and fruits can also be eaten in moderation.

When enjoying delicious food, you must remember one thing: the total calories you consume should not exceed the recommended 600 kcal.

In addition, when cooking, you should not add too much salt and oil, and you need to strictly follow the principle of low salt, low oil and light diet.

• Eat normally on non-fasting days, with a daily calorie intake of less than 1500 kcal.

During the 5 days when intermittent fasting is not required, your diet can return to normal. You can eat whole grains and unprocessed foods, and vegetables, fruits, beans, fish, and low-fat dairy products are also essential.

However, it is important to avoid overeating and to try to avoid high-fat foods. The total daily calorie intake should not exceed 1500 kcal.

• Remember not to overeat immediately after completing an intermittent fast.

Refeeding after intermittent fasting requires a process; it is not advisable to immediately start eating large amounts of meat and fish, as this can harm the stomach and overall health.

On the second day after intermittent fasting, you can start with fruit juice or salad, supplemented with millet porridge and green vegetables, giving your stomach time to adapt.

It's important to control this at this stage. If you jump directly from intermittent fasting to binge eating, all your efforts will be in vain.

Treat yourself

After each intermittent fasting day, don't forget to encourage yourself to motivate yourself for the next one.

For example, buying clothes or shoes you like, getting a new hairstyle, or watching a movie.

However, do not overeat or drink excessively, and do not disrupt your intermittent fasting plan.

Top 10 essential nutrients for men's intermittent fasting

Intermittent fasting requires a period of restricted eating, but this does not mean that you cannot eat anything. Essential nutrients such as protein, fat, carbohydrates, and calcium must be consumed in small amounts to achieve healthy and enjoyable weight loss.

1. Protein

Proteins are essential components of cells and tissues, making up about 17.5% of the human body mass, and are vital to life.

Protein is essential for human metabolism, growth, and development.

Benefits for intermittent fasting: Protein takes longer to metabolize in the body, which can maintain a feeling of fullness for a longer period of time and help control food intake.

At the same time, protein can inhibit the secretion of hormones that promote fat formation, thus reducing the production of excess fat.

• Food sources: Meat and fish are rich in high-quality protein. In addition, milk, eggs, and dried beans are also rich in protein. It is recommended to eat more fish, chicken, duck, eggs, shrimp, nuts, etc.

2. Fat

As the energy source that generates the most heat, 1 gram of fat produces 2.25 times more heat in the body than protein, making it a veritable "fuel depot".

Benefits for intermittent fasting: Fat provides energy for intermittent fasting, protects the skin and internal organs, maintains a constant body temperature, promotes the dissolution and absorption of fat-soluble vitamins, provides essential fatty acids, and helps combat hunger.

• Food sources: Vegetable oils and animal oils are direct sources of fat in daily life. Animal organs, fish, and nuts are also good choices for supplementing fat.

3. Vitamin A

Vitamin A is a fat-soluble vitamin that can promote protein biosynthesis and bone cell differentiation. It also has the effect of regulating the metabolism of the epidermis and stratum corneum, and can fight aging and reduce wrinkles.

Benefits for intermittent fasting: Vitamin A is not only good for the eyes, but it can also help burn fat, metabolize fat and protein, and has antioxidant properties.

It makes your skin more elastic and your whole body look firmer during the weight loss process.

• Food sources: Animal liver, cod liver oil, milk, and egg yolks are good sources of vitamin A.

The carotene in colored vegetables can also be converted into vitamin A in the body, such as rapeseed, carrots, tomatoes, and shepherd's purse.

4. Vitamin C

Vitamin C can strengthen blood vessels and tissues and reduce cholesterol levels in the blood, and has a good preventive and therapeutic effect on arteriosclerotic cardiovascular diseases, as well as hypertension and stroke.

Benefits for intermittent fasting: Vitamin C can reduce the melanin content in the skin, effectively remove dark spots, make the skin whiter, and delay aging.

• Food sources: The main food sources of vitamin C are fresh vegetables and fruits.

Vegetables rich in this substance include bitter melon, green beans, spinach, potatoes, and leeks; fruits rich in it include strawberries and lemons.

5. Vitamin B₁

Vitamin B₁ is an essential nutrient for the human body. It can enhance gastrointestinal motility, promote the digestion and absorption of food, and is known as the "brain vitamin".

Benefits for intermittent fasting: Vitamin B helps the body utilize glucose and convert it into energy, accelerating the consumption and utilization of liver glycogen during exercise.

If there is a deficiency in vitamin B, the body cannot efficiently convert glucose into energy.

• Food sources: Among plant-based foods, legumes and peanuts contain the most vitamin B, followed by alfalfa, goji berries, and edamame.

Among animal-based foods, meat and offal contain a relatively high amount of vitamin B₁.