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intermittent fasting meal plan

intermittent fasting meal plan

intermittent fasting meal plan
intermittent fasting meal plan



 The eating schedule for intermittent fasting Learn about the best diet for losing and losing weight quickly, and what is consumed in the intermittent fasting diet from eating.


You remember that this method of losing weight is only suitable for those who already have healthy eating habits and are used to drinking tea, eating vegetables and fruits, without any kind of overeating.

Intermittent fasting: alternating fasting with eating. The rule of thumb is to only eat in the eight-hour range, between 9 AM and 5 PM, between 12 PM and 8 PM or between 3 PM and 11 PM. In these time periods, nothing is forbidden ... within reason, anyway.

Outside we drink water, tea or coffee, but we don't eat anything solid. What matters here is not what we eat a lot, but when we eat it, because if we eat eight hours and fast for sixteen hours, the metabolism speeds up and we boost the cell renewal mechanism.

We lose 0.5 to 1 kilo per week, we resist stress better, and in the long run, we develop better disease resistance and we see an increase in life expectancy.

1 break fasting

Intermittent fasting schedule Our body needs nutrients every 26 hours. It is difficult to compensate for this deficiency the next day. Therefore, the ideal is to eat a healthy post-fasting meal with at least one food from each food group below.
Build your list to provide all the nutrients your body will need. For this, choose:
  • At least one fruit.
  • And one vegetable.
  • And one carbohydrate with a low glycemic index.
  • And animal proteins.
  • And vegetables.
  • And good fats.

Eating schedule in intermittent fasting groups

Group 1: Fruit (fiber, vitamins, and antioxidants)

  • Apples,
  • Avocado,
  • Peaches,
  • Guava,
  • Black raspberries ,
  • Red grapes,
  • Orange,
  • Cherry,
  • Apricot,
  • Kiwi

Group 2: Vegetables (fiber, vitamins, and antioxidants)

  • Broccoli,
  • Cauliflower,
  • Cabbage,
  • Turnip,
  • Spinach,
  • Artichokes,
  • Beetroot,
  • carrots ,
  • Eggplant,
  • Option .

Group 3: (Carbohydrates)

  • Oats,
  • Quinoa,
  • Brown rice,
  • Corn flour

Group 4: (proteins, iron)

Example: peas, lentils, beans, and chickpeas
And beef and chicken (it is better to avoid meat and take proteins only from the cotton balls because we do not guarantee that these meats were eaten naturally from the Badia and not eat 'manufactured and genetically modified' fodder) knowing that the cotton balls are very rich in protein.

Group 5: (proteins and calcium)

Example: My eggs (for my chicken, as we mentioned about meat, it applies to chicken) or natural yogurt, cheese, for Nabateans, calcium can be taken from flaxseeds, soybeans, green vegetables.
 eggs, or natural yogurt, cheese, for napatians, calcium can be taken from flaxseeds, soybeans, and green vegetables.

Group 6: (good fats)


Example: extra virgin olive oil, flax oil, nuts, the most important of which are walnuts, almonds, pistachios, cashews, peanuts (called cocoa in some countries), preferably raw or dry roasted.
Breakfast: Take after fasting

Apples + peaches + plate with boiled vegetables with water only (broccoli + cauliflower + spinach + cucumber + other things can be added) + lentils + (group 5 calcium can be dispensed with because we took green vegetables which are very rich).
Between breakfast and pre-dawn: take peanuts or almonds.

Suhoor: natural yogurt or (in some countries there is a so-called “municipal rib”, which is to take natural cow's milk and leave it until it is called “rib”).
The amount I eat to determine the calories my body needs

The amount of calories my body needs varies with the exercise you put in.

If you work sitting all day: Your average requirement is 1.3 calories per kilogram of weight

For example, a person weighing 90 kilograms calculates the calories his body needs as follows:

90 kg x 24 hours x 1,3 = 2,158 calories.

To lose weight in intermittent fasting

A person weighing 90 kilograms needs 2,158 calories per day.
He should walk on a diet that contains 1500-1800 calories or a little less or more.

Do not be afraid to follow a vegetarian diet. You do not need to count calories because they are very few, but you can take every vegetable or fruit and search for the amount of calories in it to make it easier (a large spoon contains 10 grams and a small spoon 5 grams or grams) and follow the eating schedule In intermittent fasting.

2 _ Moisturizing the body


Tea (apple, ginger, green, propolis),
For example, intermittent fasting does not break the fast. You can drink these things, unlike religious fasting. In weight loss, on the contrary, specific herbs can enhance fat burning.

What breaks down intermittent fasting are the calorie macronutrients (carbohydrates, protein, and fats). Therefore, water and tea consumption is released during the period without food intake. Hydration is key and available in the eating schedule in intermittent fasting.

3_ Physical activities


For those who exercise and perform intermittent fasting, training at night, in the late afternoon, or on days when there is no fasting is recommended. It is not recommended to engage in physical activity on the morning of the fasting day, as the amount of energy will be low.

Physical activity is permitted while fasting, as long as the person does not experience poor performance in training or feels ill, with dizziness and anxiety - Allen knows.
However, the best way to know when to be physically active during intermittent fasting is, Allen Kisak suggests that those who do not fast intermittently, but are concerned with losing fat during morning fasting, use the time between 8 a.m. and 11 a.m. for exercise, due to the hormone peak Stress, cortisol. Hence, fats are used as an energy source.
It is important to note that if a person exercises too early, before eight in the morning, for example, they will end up using muscle mass as a source of energy, not fat - says the dietitian.

An eating schedule on intermittent fasting

The eating schedule of intermittent fasting is varied from eating and the timing is right Pa, one of our viewers also wants to lower her cholesterol naturally. But the most difficult for Pascal is changing the delicious breakfasts:

“I will have dinner around 7:00 PM, and have breakfast at 11:00 AM. It would be complicated as it is an important meal to start my day by leaps and bounds. Form. '
But before she begins her fast, Pascal makes an appointment with a doctor. It measures 1 m 56 and weighs 79 kg. Dr. Jean-Pierre Tommy told him that his BMI was high: “It's 32.26. Above 28, we talk about obesity. ”So Pascal has to take matters into hand especially since her cholesterol level is high. According to the blood test.

Intermittent fasting meal schedule

Autophagy

For 8 weeks, Pascal will feed for 8 hours, from 11 AM to 7 PM.

And without changing anything on your plate, while moisturizing as desired. During this period of fasting, what exactly is happening in his body? Professor Jean-Paul Thyssen, an endocrinologist and nutritionist at the University of California, Los Angeles, explains: “We have low levels of insulin and blood glucose. This will activate a whole chain of organs, especially in the liver of mechanisms called autophagy, where the body gets rid of badly formed particles that damage and impede their proper functioning, and all studies indicate that this 16-hour fasting can only be positive for it. "Organism. But other beneficial effects have been demonstrated in animals where we see an increase in life, we see prevention of diabetes, and prevention of fatty liver. ”

Advice

Dietitian and nutritionist Nicholas Gugenb├╝hl also gave him some important advice during this intermittent fasting: “Even if we do not eat for a specific period of time, we should drink a lot of water, herbal teas and coffee but not sugary drinks. You have to eat your food, not too much, not too little,” Focusing on the right nutrients (complex carbohydrates, vegetables, good fats, etc.) and of course, exercise.


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