How to practice intermittent fasting?

If you have never practiced intermittent fasting, the ideal is to make a gradual introduction in which you gradually lengthen the night fast. You can start with the “12:12 fast”, which consists of spending 12 hours without eating to make all the intakes in the remaining 12 hours.

Rate if it’s easier for you Skip breakfast or have an early dinner. If you don’t eat breakfast first thing in the morning, you could have your first intake at 10 in the morning and finish dinner at 10pm. On the contrary, if breakfast is your favorite meal, you could have breakfast at 7 a.m. and dinner at 7 p.m.

Once you feel comfortable with the “12:12 fast” you could continue with a “14:10 fast”. You could even go directly to 16:8, in which all your intakes should be concentrated in an 8-hour window, for example, between 1:00 p.m. and 9:00 p.m. or between 8:00 a.m. and 2:00 p.m. if you like breakfast. If it’s easy for you, you could try a “20:4 fast” or even a full fast every other day.

In this video we show you what you can take during a fast:

I recommend that you set the window of meals during the hours of sun, since, thanks to the synchronization with circadian body rhythms, you will more likely achieve improvements in your sensitivity to insulin and blood glucose levels and you will prevent the accumulation of fat.

At most 50 calories

It is impossible to define exactly the number of calories with which you stop being “fasted”. Some authors advise that only liquids that provide a maximum of 50 calories

during fasting hours.

In any case, it is essential drink at least 2 liters of water. To avoid dizziness and headaches, it is highly recommended to take mineral salts during fasting, as they prevent the massive passage of intracellular electrolytes into the plasma. You can add salt, potassium or magnesium to the water, or drink a natural mineral water with gas. Also, you can take:

Natural mineral water that you can flavor with aromatic herbs, citrus peel or spices (mint, basil, cinnamon, etc). Plant infusions (sugar-free). Vegetable broths, which in addition to containing practically no calories, provide sodium and potassium .

What can you eat during intermittent fasting?

During the window of hours when eating is allowed in intermittent fasting, the idea is that you eat your usual meals in fewer hours, without thinking about changing ingredients or preparations. That is if you follow a healthy diet. If not, it is a good time to improve your diet. In no case does fasting serve to eat badly.

Take care of the proteins. Make sure you get enough to preserve muscle mass and promote a feeling of satiety. Vegetarians get them with servings of legumes, whole grains, tofu, seitan, tempeh, nuts or vegetable yogurts.good fats My recommendation is that you season and cook with olive oil. If you want you can also use coconut oil. Add seeds and nuts, which you can take whole or in cream format (without other ingredients) to spread. You can also resort to avocado and olives.Slow carbs. You get them with whole grains and their derivatives, and with tubers such as potatoes, sweet potatoes and cassava. Legumes are also rich in slow-absorbing carbohydrates. I recommend that you vary the choices at different meals. Finally, complete the menus with vegetables and fruit, which also provide you with water, a high density of vitamins, minerals and fiber.

In addition to diet, it is advisable to regularly perform strength training, to preserve muscle mass. Do not forget to sleep enough hours, because a persistent lack of sleep over time harms health.

WEEKLY MENU to perform a “Fasting 16:8”

It is the modality preferred by the majority of experts and practitioners due to its effectiveness and ease of use.

Monday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Oatmeal porridge, banana and peanut butter14 h. Lunch: sprout salad, carrot, pomegranate and pumpkin seeds. Spiced tofu with roast potato. Orange 5 p.m. Dinner: soup with vegetable broth and pasta. Quinoa salad with tomato and spring onion. Walnuts

Tuesday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Scrambled egg with mushrooms and leek. Yogurt with kiwi14 h. Lunch: tomato and olive salad. Chickpea stew with chard. Two tangerines 5 p.m. Dinner: pumpkin and ginger cream with laminated almonds. Baked tofu with potato and thyme. Kefir with laminated apple and cocoa nibs

Wednesday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Wholemeal bread sandwich with avocado14 h. Lunch: basmati rice with pine nuts, wild asparagus, red pepper, onion, shiitake and Heura 17 h. Dinner: maxi salad with lamb’s lettuce, cherry, cucumber, avocado, chickpeas, cashew cheese and walnuts. Soy yogurt and grapes

Thursday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Oatmeal pancakes stuffed with banana, peanut butter and chocolate 85% 14 h. Lunch: rocket salad. Tempeh stew with peas, carrots, sweet potatoes and apple with curry. Yogurt with raspberries17 h. Dinner: steamed broccoli. Chickpea hummus with vegetable crudités (carrot, pepper, radish, endive…)

Friday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Chia pudding made with soy yogurt, chia seeds, grated coconut and red fruits14 h. Lunch: grilled endives. Grilled seitan with potato moons with pepper, cayenne and garlic powder in the oven. Pineapple 17 p.m. Dinner: endive and radish salad. Quorn with ratatouille and legume pasta. Banana

Saturday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Wholemeal bread sandwich with roasted pepper, tofu and green olives. 2 pm. Lunch: Heura with zucchini slices and pepper strips a la pancha and brown rice. Orange 5 p.m. Dinner: vegetable wok with rice noodles, tofu cubes and peanut butter sauce with minced ginger and lemon. Mango

Sunday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Banana bread (flour, egg, bananas, nuts, chocolate 85%)14 h. Lunch: couscous with cherry tomatoes, cucumber cubes, mint, chicken breast and lemon. Papaya 5:00 p.m. Dinner: beans with avocado, arugula and sunflower seeds. Wholemeal bread. Walnuts

WEEKLY MENU to perform a “Fasting 20:4”

It is more demanding because the meals are concentrated in 4 hours. During fasting you can drink sugar-free drinks.

Monday

3 p.m. Breakfast/Lunch: Lentil salad, tomato, fennel, roasted pumpkin, green olives with chopped walnuts. Mango, pineapple and strawberry salad 15 h. Dinner: zucchini noodles and spaghetti with cherry, arugula, garnished with avocado sauce and basil. Raw oat porridge previously soaked in non-dairy milk, crushed flax and chia seeds, diced pear, chopped almonds and cocoa nibs

Tuesday

3 p.m. Breakfast/lunch: quinoa with pesto of peas, basil and pine nuts accompanied by warm steamed green beans and a salad of red and yellow cherry tomatoes. Apple slices with hazelnut cream and soy yogurt with a teaspoon of honey18 h. Dinner: lamb’s lettuce salad with roast sweet potato. Grilled Heura strips with oregano, sesame seeds and soy sauce. Homemade orange and almond flour cookies, cinnamon and roasted pumpkin

Wednesday

3 p.m. Breakfast/lunch: poke bowl with basmati rice, edamame, lentils, bell pepper, sprouts, carrot, avocado and peanuts. Soy yogurt with strawberries and corn flakes18 h. Dinner: chickpea salad with baby sprouts, artichoke hearts and couscous. Soy yogurt with corn flakes, apple and cinnamon

Thursday

3 p.m. Breakfast/Lunch: Baked Brussel Sprout Halves Baked Baked Baked Baked Beans with Lemon Pepper. Grilled Heura with garlic and parsley. Orange 6 p.m. Dinner: spinach, mango and pine nut salad. Chickpea flour tortilla with potato, onion and pepper. Plant milk and kiwi gold smoothie

Friday

3 p.m. Breakfast/lunch: sweet potato cream. Grilled chickpeas with artichokes. Soy yogurt with pineapple and mint18 h. Dinner: escarole salad with celery and vegan cheese. Seitan stew with onion and spaghetti. Banana with chocolate 85%

Saturday

3 p.m. Breakfast/lunch: Olives and roasted chickpeas. Caviar lentil salad, arugula, persimon and vegan cheese. Tangerines 17 p.m. Dinner: pasta soup. Beans with homemade guacamole (avocado, spring onion, tomato, cilantro and lime). Homemade Custard Apple and Banana Cookies and Cinnamon Oat Flakes

Sunday

3 p.m. Breakfast/lunch: lettuce, tomato, spring onion and white asparagus salad. Casserole noodles with vegetables and seitan. Pineapple 18 p.m. Dinner: vegetable ratatouille with beans. Crepe stuffed with spinach and tomato slices. Soy yogurt with pistachios and grapes