Dairy products, fruits, vegetables, and hydration on intermittent fasting days
You can choose up to 3 items from the following list each day.
Dairy products | Serving size
Milk (semi-skimmed or skimmed) | 200 ml
Soy milk (high calcium) | 200 ml
Yogurt: Fruit-flavored and plain low-calorie soy yogurt; Greek yogurt and plain yogurt (both low-fat) | 1 small bottle (120-150g), or 3 heaping tablespoons
Plain yogurt made entirely from fresh milk | 80-90 grams, or 2 heaping tablespoons
Country cheese | 75 grams or 2 tablespoons
Quark cheese | 1/3 biscuit or 3 tablespoons, or 90 grams
Cream cheese | 1 tablespoon, or 30 grams
Low-fat cheeses: Low-fat cheese, Eden cheese, Bavarian smoked cheese, goat cheese, Camubell cheese, Ricota cheese, Mozzarella cheese, Low-fat Harumi goat cheese | 1 serving (matchbox size, 30 grams). Women should consume no more than 120 grams per week, and men no more than 150 grams per week, including the total amount consumed on both intermittent and non-intermittent fasting days.
Do not try to replace dairy products or soy milk with rice or oat milk. Rice and oat milk are not suitable for intermittent fasting.
You shouldn't eat them at certain times because they are too low in protein and too high in carbohydrates. But you can eat them during those days when you don't need to fast.
Eat it every day.
You can choose one serving of fruit from the list of low-sugar fruits below. You can also add an extra serving if you like.
Use vegetables instead of fruit. If necessary, artificial sweeteners can be used to enhance the fruit flavor, but not...
Add sugar directly.
Fruit | Serving size
Almonds | 3 fresh or dried almonds
Blackberry | One handful
Blackcurrant | 4 heaping tablespoons
Red currants | 4 heaping tablespoons
Grapefruit | Half a grapefruit
Honeydew melon | 5cm thick slices
Pineapple | 1 large slice
Raspberries | 2 handfuls
Papaya | 1 slice
Strawberries | 7
Cooked rhubarb or cranberries, with added artificial sweeteners | 3 heaping tablespoons
You may only eat the low-sugar vegetables listed below. Choose 5 servings of vegetables from the table below each day.
Vegetables | Serving size
Eggplant | 1/3
Fresh bean sprouts | 2 handfuls
Broccoli | 2 small florets
Brussels sprouts | 8
White cauliflower | 8 small florets
Celery | 3 stalks
Chinese cabbage | 1/5 head
Zucchini | Half
Mini cucumber | 5 cm long
Kale | 4 heaping tablespoons of cooked kale
Bitter melon | Half
Garlic sprouts | 1 medium-sized plant
Arugula | A full deep bowl
Snow peas | A handful
Fresh mushrooms | 14 mushrooms, sliced to make 3 handfuls
Dried mushrooms | 2 tablespoons, or a handful
Okra | 6 pieces
Bok choy | 2 handfuls
Green bell pepper | Half a tree
Pumpkin | 3 heaping tablespoons
Cooked Chinese kale | 4 heaping tablespoons
Green onions | 8 stalks
Corn | 1
Fresh tomatoes | 1 medium tomato, or 7 cherry tomatoes
During the two days of intermittent fasting, the body needs to burn fat and retain water and electrolytes. Therefore, it is essential to consume...
Take some salt. You don't need to eat a lot of salt; 5-6 grams per day is enough (equivalent to 2000-2400 mg).
Sodium). If you experience headaches during the two days of intermittent fasting, you'll need to consume more salt.
Some foods naturally contain salt, such as dairy products, fish, and seafood. Therefore, you can also consume salt in lightly salted foods.
During the two days of fasting, include 4-6 servings of foods with a high salt content, such as low-fat soy sauce and fish sauce. Alternatively, you can add...
One serving of the following food.
If you must take medication to drain excess water due to high blood pressure, please avoid drinking or eating overly salty beverages or foods.
Food. Because too much salt is harmful to blood pressure and bones, you need to limit your salt intake during the few days you don't need to fast each week.
Limit your intake of high-sodium foods; ideally, eat only one serving per week.
During these two days of intermittent fasting, drink plenty of water. Choose items from the following list and drink enough for 2 days.
Drinking water can help prevent dehydration, constipation, and headaches, and can also suppress hunger.