The keys to preparing suitable dishes if you practice intermittent fasting

Intermittent fasting is one of the most popular resources today when it comes to losing weight. It is about modifying food intake schedules in such a way that there are at least 12 hours of fasting for our body. If you want to put this method into practice, we leave the keys to preparing suitable dishes if you practice intermittent fasting.

The basics to know about intermittent fasting

Intermittent fasting is not a diet per se but rather an eating protocol that aims to limit the hours of the day when calories enter the body. Thus, 12 hours of fasting and 12 hours of fasting or more are established, as is the case with the 16/8 protocol, one of the most used to lose weight.

In addition to having proven the benefits of this method to lose weight, its positive effects on the health of the body are recognized as long as it is applied properly.

Although it is not a method that is favorable to everyone, it consists of not entering calories during fasting hours (12 or more), during which only liquids such as water, sparkling water or infusions without sugar or other nutrients can be ingested. provide energy.

During the hours of ingestion, we can make two to three meals that are recommended to be of good quality, since one of the reasons why intermittent fasting contributes to losing weight is the reduction of the daily calories that we offer to the body.

The keys to preparing suitable dishes if you practice intermittent fasting

A common mistake when practicing intermittent fasting and that can hinder weight loss is to think that during the hours of fasting we can gorge ourselves on junk food.

The reality is that we must choose preparations of good nutritional quality regardless of the size of the intakes, but we recommend dishes that satisfy by providing quality proteins and fiber, as well as offering good fats, complex hydrates and vitamins and minerals that the body needs.

Nutritionally complete and satisfying dishes are therefore recommended, especially for the last meal of the day that precedes the fast of at least 12 hours.

It is also essential to remove free or added sugars from our preparations, avoid alcohol and the use of salt, as well as not using fried foods as a cooking method but rather other healthier alternatives.

To do this, we recommend including various fruits and vegetables in each meal we prepare, as well as choosing lean protein sources that can be fresh meat or fish, eggs or vegetable ingredients such as legumes, whole grains, nuts or seeds.

Good quality fats should not be lacking because in addition to being beneficial for weight loss they can positively impact the health of the body. These can be obtained from blue fish, nuts or seeds, or avocado, olives or extra virgin olive oil.

Some recommended recipes for your intermittent fasting

Whether to break the fast with a midday meal or to finish the day at night without experiencing hunger or appetite until the next day (12 to 16 hours later), we recommend satisfying, healthy and nutritionally complete dishes.

With animal proteins we recommend:

  • Sautéed pork tenderloin with vegetables and curried rice noodles
  • Chicken salad with chickpeas and cherries
  • Green bean and sardine salad
  • Cod and vegetables papillote
  • Quino salad with beef and avocado
  • Rice salad with salmon and vegetables
  • Colorful burrito salad with chicken and beans
  • Lean pork with garlic sauce with broccoli and rice
  • Japanese beef and pumpkin curry with apple with lentils or with brown rice.
  • Chickpeas stewed with squid and tomato

With vegetable proteins we can go to dishes like the ones shown below:

  • Rice noodles with tofu and pepper stir fry
  • Baked peppers stuffed with textured soy
  • Brown rice, lentils and vegetables stir fry
  • Crispy wholegrain couscous salad with red cabbage and pomegranate
  • Whole wheat pasta with roasted peppers and tapenade
  • Tofu and Mango Tacos with Peanut Salsa
  • Whole wheat pasta with bolognese sauce for vegetarians
  • Black bean, quinoa and vegetable salad

You know, although intermittent fasting does not tell us what to eat but only establishes fasting and intake times, it is key that you prioritize the nutritional quality of your preparations in order to achieve more and better results.

In Vitónica | 19 Complete Vegetarian Recipes To Include In Your Intermittent Fasting Protocol
Image | Unsplash, Direct to the Palate and iStock

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