Four blood tests and methods for achieving intermittent fasting by dining out

**Four Blood Tests to Witness the Miracle of Intermittent Fasting**

Intermittent fasting participants should undergo three blood tests during their routine health check-ups to witness the health benefits of intermittent fasting.

**Fasting blood glucose**

The reason health checkups require measuring fasting blood glucose is that even if you don't have a risk of diabetes, this data is an important indicator of your health and can predict future health. Studies show that even a moderate increase in blood sugar can increase the risk of heart disease, stroke, and chronic digestive problems. Ideally, insulin sensitivity should also be tested, but this test is complex and expensive, making it less meaningful.

**Triglycerides**

This is a type of fat in the blood, a way the body stores energy. High triglyceride levels increase the risk of heart disease.

**cholesterol**

Health checkups require testing for two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). In short, LDL carries cholesterol to the artery walls, while HDL carries it away. Ideally, LDL should be slightly lower and HDL slightly higher. One assessment method is to calculate the percentage of HDL in the total HDL and LDL; as long as it's above 20%, it's acceptable.

**IGF-1**

This test is expensive and not every doctor can perform it; therefore, intermittent fasting individuals can choose whether or not to get tested based on their own circumstances. IGF-1 (insulin-like growth factor 1) can be used to assess the rate of cell renewal, predict cancer risk, and is also an indicator of physiological aging. After a period of intermittent fasting, IGF-1 levels typically decrease, thereby reducing the risk of age-related diseases such as cancer.

**Intermittent fasting can be achieved while dining out.**

Eating out is an unavoidable activity for everyone. If a fasting person eats out on a fasting day, how should they control their diet?

**Avoid drinking beverages high in calories.**

When dining out, avoiding carbonated drinks, sweet teas, and alcoholic beverages is the simplest way to reduce overall calorie intake. Choose calorie-free options whenever possible, such as water or diet drinks. Burn calories on your main course instead of wasting your limited calorie allowance on beverages.

**Refuse free pre-meal gifts**

Restaurants often offer complimentary appetizers like peanuts or cold seaweed salad. While waiting for the main course, it's easy to unknowingly finish these, quickly consuming unnecessary calories. Therefore, when dining out, you can tell the server in advance that you don't need the free appetizers.

**Consume protein, fruits and vegetables, and carbohydrates in an orderly manner.**

Before consuming carbohydrates, you should focus on consuming protein and fruits and vegetables so that you will not be able to eat any cream cakes, sugars, or desserts.

**Always be mindful of controlling your food intake.**

When dining out, fasting individuals should avoid the urge to empty their plates like others. If you eat everything without restraint, you'll be consuming the equivalent of two days' worth of food in that single meal. Fasting individuals can ask the waiter for a takeout container. This way, when you're ready to eat, you can separate the portion for your next meal and only consume the remaining portion, effectively controlling your food intake.

**Example of a Fasting Day Plan**

**One-Day Intermittent Fasting Plan for Men**

Breakfast: Half a cup of nonfat plain yogurt (62 kcal); 1 small banana, sliced ​​(80 kcal); 5 large strawberries (20 kcal); 1/3 cup of blueberries (25 kcal); 6 chopped almonds (92 kcal)

Dinner: Shrimp, watercress, and avocado salad (295 kcal)

Instructions: 1. In a salad bowl, combine 1 1/2 cups chopped watercress (6 kcal), 142g peeled cooked shrimp (139 kcal), half a diced avocado (137 kcal), 3 tablespoons finely chopped red onion (11 kcal), and 1 tablespoon capers (2 kcal). 2. Add white wine and vinegar, and mix well.

A total of 599 calories per day

**One-Day Intermittent Fasting Plan for Women**

Breakfast: Oatmeal porridge: 40g of boiled oatmeal (160 kcal); Fresh strawberries: about half a cup (30 kcal) Total: 190 kcal

Dinner: Stir-fried chicken strips (281 kcal)

Instructions: 1. Cut 140g of chicken breast into strips (148 kcal). 2. In a pan, add 1 tsp olive oil (27 kcal), 1 tsp minced ginger (2 kcal), 1 tbsp chopped cilantro (3 kcal), 1 clove crushed garlic (3 kcal), 2 tsp soy sauce (3 kcal), and the juice of half a lemon (1 kcal). Sauté the chicken strips until slightly browned. 3. Add half a cup of destringed snow peas (12 kcal), 1 1/2 cups of shredded cabbage (26 kcal), and 2 peeled and thinly sliced ​​carrots (36 kcal). Sauté for another 5-10 minutes, or until the chicken strips are fully cooked. 1 mandarin orange (25 kcal).

A total of 496 kcal per day