There has been a lot of talk about fasting in media lately. There are articles written about the benefits of this lifestyle and people all over the Internet share their experience of fasting.
The most popular form of it has to be intermittent fasting that involves restricting your food intake to a certain time window. This eating pattern has been proven to have a range of health benefits such a prolonged life duration and lower risks of certain diseases. You are required, however, to follow some rules if you want your fasting experience to be safe and enjoyable.
Here are some tips and recipes to help you tackle intermittent fasting.
Don’t Forget Your Protein!
One of the most important things you have to do during intermittent fasting is have enough protein every day. It is advisable to track all of your macro- and micronutrients but protein is most important in this case. It keeps you full for a longer amount of time and when you’re losing weight, consuming more protein can help minimize any possible muscle loss. So eating something like mushroom omelette for lunch can help you meet your protein needs because one serving contains 27 g of it! It’s rather impressive for not a lot of food, isn’t it? You can also prepare all the needed ingredients beforehand and then whip up an omelet in 5 minutes.
Simply add the egg mixture to the preheated pan and cook them until just set. Add the filling to one side and fold the omelet in half. Then slide it onto a plate and enjoy this hearty and delicious meal right away.
Don’t Eat Crap!
Eating plenty of whole foods is also crucial for meeting your nutrient needs for the day. It can improve your overall health condition and help you during the fasting period. Choosing healthier dessert options is advisable as well. The best way would be to bake your sweets like these coconut flour cookies. They are gluten free and safe for both ketogenic diet and paleo diets. Their texture is a mix between cookies and doughnuts which makes them even more irresistible.
First mix some coconut flour, baking powder and salt. In another bowl beat together butter and coconut oil; add the sweetener of your choice, eggs and almond milk. Combine the dry ingredients with the wet, scoop out the cookies and bake for 10 minutes until they slightly brown at the edges. Enjoy with tea or coffee as a healthy dessert alternative.
Don’t Binge Eat At Mealtime!
After a long fasting period that can last up to one whole day, it may be tempting to have a large feast as your first meal. But it’s better not to overwork your body with excess food after this long period of rest. Large meals can also affect your weight loss goals and make you feel tired because your digestive system has to do so much extra work all of a sudden. So instead choose lighter dishes to break your fast with like a spinach omelette. It will provide you with all the necessary nutrients while not making you feel bloated.
Start with sautéing the onions in some oil until translucent. Then add a bunch of spinach, cook for a minute and remove from the pan. Put the eggs or their substitute on the same pan and cook for until almost set. Add the spinach mixture and shredded cheese on one side, fold it over and serve immediately.
To avoid invasive food thoughts during fasting, it’s recommended to go on walks or meditate. These activities don’t take up too much energy but provide you with a necessary distraction and help you meet your goals of living a greener lifestyle.