Food choices for intermittent fasting days: protein and fat

There are no strict calorie restrictions during the two days of intermittent fasting because research has found that the 5:2 intermittent fasting method can make people feel...

Feeling full allows intermittent fasting participants to spontaneously control their food intake. Intermittent fasting diets also tell you the maximum allowable portion sizes for each food group.

The amount helps you reconfirm that you haven't eaten too much.

Practitioners of the 5:2 intermittent fasting method worry that if they don't eat enough, they won't achieve their weight loss goals.

In fact, this problem doesn't exist. However, you need to consume enough protein and...

Electrolytes are a concern, therefore it is recommended to eat a minimum amount of protein and make an effort to eat enough dairy products, vegetables, and fruits.

That's the portion size. Aside from that, just eat as much as you need.

During the two days of intermittent fasting, you can eat plenty of the following protein-rich foods.

For women, they can select a minimum of 4 and a maximum of 12 servings per day from the table below.

For men, they can select a minimum of 4 and a maximum of 14 items from the table below each day.

You can eat any number of servings of protein in a meal, but you cannot exceed the maximum daily serving size.

limit.

Protein | Serving Size

Saltwater or freshwater canned fish | 45g

Pair with tomato sauce or oily fish such as dragonfly, sardines, trout, herring, or smoked fish | 30g

Seafood, such as prawns, shellfish, and crabs | 45 grams

Chicken, turkey, duck (skin removed before cooking) | 30g

Lean meat or offal (de-fat removed) from beef, pork, lamb, rabbit, or venison | 30 grams (maximum 500 grams for women and 600 grams for men per week)

Lean bacon | 1 slice (grilled)

Lean ham | 2 medium slices or 4 thin slices

1 egg

Tofu | 50g

During the two days of intermittent fasting, you can only eat one type of protein food per day, because they contain sugar. This one...

It also counts as a protein food that you can eat every day.

Protein | Maximum | Servings

Vegetarian meat | 30 grams daily | 3

Soybeans and edamame | 60 grams daily | 2

Low-fat hummus spread | 1 tablespoon daily | 1

You can eat the following fatty foods.

For women, a maximum of 5 servings can be selected from the table below each day.

For men, a maximum of 6 servings can be selected from the table below each day.

Fat | Serving Size

Vegetable-based butter or low-fat spread | 1 teaspoon (8 grams)

Olive oil or other oils | 1 teaspoon (7 grams)

Oily dessert | 1 teaspoon (7 grams)

Dried nuts | 3 walnut halves, 4 almonds, 8 peanuts, 10 cashews, 10 pistachios (chestnuts not allowed)

Pesto | 1 teaspoon (8 grams)

Mayonnaise | 1 teaspoon (5 grams)

Low-fat mayonnaise | 1 tablespoon (15 grams)

Olives | 10

Peanut butter (palm oil-free) | 1 teaspoon (8 grams)

During the two days of intermittent fasting, I could only eat one type of fatty food each day because they contain sugar. This one also counts...

The fatty foods you can eat every day.

Protein | Maximum | Servings

Avocado | Half | 2

Avocado salad dressing | 2 teaspoons | 2

Low-fat avocado salad dressing | 2 teaspoons | 1