A diet method to lose 10kg in three months

Comedian Kim Ji-min (40) revealed her diet method that allowed her to lose 10kg in three months.

 

When asked if Kim Ji-min manages her weight, she replied, "I only do breathing exercises, but I divide my one bowl of rice into three meals a day," and "When starting a diet, reducing the amount of food I eat is the top priority." She added, "If you practice this for about three months, you can lose around 10 kg," and "If you want to lose more weight, maintaining an 8-hour fasting period is essential."

 

 

Intermittent Fasting

A diet method that involves maintaining a long fasting period.

A diet method that limits daily intake time to within 4 to 12 hours per day

It has a positive effect on overall health, including metabolism and weight management.

The advantage of maintaining fasting for a certain period to reduce insulin resistance in the body, and using ketone bodies produced from fat metabolism as an energy source to burn fat.

Even with intermittent fasting, you ultimately need to reduce your total calorie intake to lose weight.

If you can reduce your daily calorie intake through fasting for a certain period, you will lose weight; conversely, the idea that you won't gain weight as long as you stick to fasting hours, regardless of how much you eat outside of that time, is a misconception.

-If you binge intermittently after fasting and your calorie intake increases compared to before, you might actually gain more weight, so be careful!!

 

 

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When losing weight, it is most advisable to reduce calorie intake by 20-30%.

The recommended daily caloric intake for men in their 40s is 2,300 to 2,500 kcal, and for women in their 40s, it is 1,900 to 2,000 kcal. It is best to consume about 70-80% of these amounts, but you can also simply practice eating less.

Dividing the amount of food usually eaten in two meals into three meals. At this time, reducing the amount of rice rather than side dishes can lower calorie intake without nutrient loss.

Meat or vegetable side dishes should be eaten in the usual amount to ensure an adequate intake of essential nutrients like vitamins and calcium.

- You should reduce foods with relatively low nutrients, such as flour or white rice.

Eating slowly for more than 20 minutes is advantageous for reducing food intake.

The reason we feel full after eating something is because the brain's satiety center is stimulated, and the stimulation of the brain's satiety center begins about 20 minutes after eating.

You can eat slowly even if you use only chopsticks instead of a spoon.

 

Source: Health Chosun

 

I am also practicing intermittent fasting with an 8:16 schedule.

Maybe because it has become a habit now, I think I can endure it. Instead, I think I need to be more careful and control my intake. I should try using chopsticks instead of a spoon. Honestly, I really love the broth too muchㅠㅠ