Intermittent Fasting Food Recipes
Whip up one of these recipes and you will be ready to end your intermittent fasting period with the best foods & drinks possible!
While abstaining from food is a HUGE part of it, what you eat in between is just as important. Today, I’m sharing the best foods and beverages to enjoy while practicing IF.
I want to first note that you should first consult a licensed medical physician before you jump into intermittent fasting. IF isn’t for everyone and therefore, it’s something to discuss with a professional.
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If you’re totally new to intermittent fasting, read this post first, it’s everything you need to know about IF, and then come back to this post.
Fasting is a state in which one abstains from food for a certain period. It’s nothing new; fasting has been used for thousands of years for spiritual and cultural purposes, but only recently has there been a new shift in focus on fasting for the purpose of health.
Not only does it promote weight loss, but it also gives mental clarity, boosts energy, improves blood sugar, and increases longevity. There are certain methods to IF so here’s a quick overview:
The 21 Day Intermittent Fasting Weight Loss Plan: Recipes, Meal Plans, And Exercises For A Healthier You · Books · 49th Shelf
I go more in-depth onthe benefits of Intermittent Fasting “IF” in this post, but in short, I find the 16:8 method best for me and I sometimes break my fast withBulletproof Coffee.
During a fast, you are to refrain from food but not drinking. As a matter of fact, liquids are important to maintain yourself hydrated.
Unlike regular broth, bone broth is rich in nutrients such as calcium, magnesium, other trace minerals, as well as collagen, an essential protein for skin, joints, and hair.
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Bone broth is often called “liquid fuel” because of its nutritional benefits. It has proven to improve joint health and replenish electrolytes, which are beneficial during a fast.
YAS!! Coffee can help curb appetite during a fast but one drawback- no sugar or cream. You can add artificial sweeteners and a splash of cream but make sure to keep your intake under 50 calories.
Same as water, decaffeinated tea is a great way to stay hydrated and can even help curb appetite. Be sure to drink it plain, no cream or sugar, at least while you’re fasting.
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I like to make my daily cup of Bulletproof Coffee the thing that breaks my 12 or 16-hour fast for all of the benefits it provides.Check out this post to see read about the benefits of Bulletproof coffee for women
While black coffee is permitted during IF, a popular way to break the fast is with Bulletproof Coffee. It’s made with high-quality coffee, grass-fed butter, and MCT oil for a brain-boosting beverage that gives you energy and is an excellent source of healthy fats.
You may be thinking- hold up! What’s MCT oil, and why do you put Butter in coffee? Yes, it’s not your typical first cup, so let’s discuss thebenefits of Bullet Proof Coffee:
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First, MCT oil, better known as brain octane oil, is a caprylic fatty acid-containing antibacterial and anti-inflammatory properties. You can find it in coconut oil, but Brain Octane oil is 18 times stronger!
When it comes to butter, grass-fed is the best choice. It’s higher in Omega-3’s, beta carotene, vitamins, and it tastes better. It also gives the coffee a creamy, golden texture and taste; after my first sip, I was sold.
If you’d like to go deeper into the world of Intermittent Fasting, I’ve written an ebook that can help you get started or get the most out of your fasts.
Intermittent Fasting: Meal Prep For 16:8 Diet On $30 A Week
In it, you’ll get a full 1-week meal plan so you know exactly what foods to enjoy during your eating windows, every day of the week. Learn more here and purchase the book here.
While Bullet Proof Coffee is a great way to break your fast, there are other foods you’ll want to consider eating to break your Intermittent Fasting period.
To maximize the benefits of IF, it’s essential to reap the bulk of your energy from nutrient-dense foods during “feeding” windows.Read this post to learn about fasting and feeding windows.
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Choosing whole foods to build balanced meals will keep you energized during fasts and help your body process nutrients much more efficiently.
As mentioned earlier, Bulletproof Coffee (hah!), coffee, grass-fed butter, nuts, seeds, nut butters, olive oil, coconut oil, and avocados are all terrific healthy-fat options to eat to break your fast.
I’m sure this isn’t news to you but breaking the fast with a generous dose of veggies is always a great idea.
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If you don’t have time to make a meal, I love to make aBlueberry Muffin Smoothieor aGreen Pineapple Smoothieto-go. Both have a nice serving of greens and they are full of nutrition.
Whether fresh or frozen, a serving of fruit is a delicious vessel for micronutrients. I try to keep it at one serving in order to maintain my blood sugar levels.
Ideally, you’ll want to avoid high-sugar foods and focus more on healthy fats and proteins to break your fast. In other words, skip the bowl of cereal and eat scrambled eggs or an omelet instead.
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Great if you want your first meal to be breakfast. Creamy, savory oats loaded with roasted veggies and a fried egg, these bowls pack a variety of nutrients and are sure to satiate that post-fast appetite.
Hearty and refreshing at the same time, these Mediterranean Farro Bowls are one of my favorite meals to enjoy. Farro is a rich source of protein and fiber, and the grilled chicken with Tzatziki sauce tops it off!
A favorite low-carb meal thanks to cauliflower rice, this fried rice is high in protein and a cleaner version of the regular take-out without the energy crash.
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I love my Asian Kale salad recipe topped with leftover rotisserie or grilled chicken because it’s nutrient-dense and I love the dressing! Seriously, it’s really good.
You’ll want to make these on repeat. They are super easy to make in a big batch and they keep in the fridge for up to 5 days.
The base for these mini quiches is eggs, a bit of milk, and cheese (optional of course) and then about 1-cup of add-ins. The possibilities are endless! Grab more recipes for egg cups here.
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With delicious food & drink options like this, intermittent fasting might be easier than you think! Which recipe will you use to break your fast?
Serving: 1 serving Calories: 181 kcal Carbohydrates: 27 g Protein: 9 g Fat: 5 g Saturated Fat: 1 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 2 g Trans Fat: 0.02 g Cholesterol: 164 mg Sodium: 472 mg Potassium: 760 mg Fiber: 5 g Sugar: 6 g Vitamin A: 21420 IU Vitamin C: 53 mg Calcium: 106 mg Iron: 3 mgSome of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, I’ll receive a small commission – at no extra cost for you, which helps me cover the costs for this blog.
AMAZING health benefits. The best thing about it is that it’s super easy to do, as it’s not about what you eat, but when you eat. It’s a dietary pattern that can actually transform your health, especially when combined with a real food diet. So, if you’re new to intermittent fasting, you need to try this 7-Day intermittent fasting meal plan for a 16/8 schedule.
Intermittent Fasting For Beginners: 7 Day Meal Plan And Grocery List
Whether you’re doing intermittent fasting to lose weight, to feel better, to get over your constant food cravings or because you read that it can actually prolong your life and help reduce inflammation…the time to start is now. This diet plan for intermittent fasting is beginner-friendly and includes easy-to-make healthy meals that taste great plus a grocery list to help you shop for the week.
Intermittent fasting (IF) is a way of eating where you restrict the time period during which you eat your meals. You know how sometimes you forget to have dinner and go hungry to bed? Intermittent fasting. Or you skip breakfast and eat lunch at 3 pm? Intermittent fasting. That’s all it is!
For example, you can eat as usual for 5 days and fast for 2 days during the week and that’s called a 5/2 intermittent fasting schedule.
The Intermittent Fasting Diet Plan
16/8 means you will not eat for 16 hours and you will eat during 8 out of the 24 hours we have in a day. For example, you could start eating at 10 am and stop eating at 6 pm. Same times next day. You can adapt the times according to your own schedule and preferences.
You need to understand that intermittent fasting is not for everybody and it comes with health risks for some groups of people. For example, IF might not be for you if you’re pregnant or are breastfeeding, have diabetes or have a history with an eating disorder like anorexia or bulimia. It’s best to consult your doctor before starting a new eating regimen.
The meals in this diet plan are healthy, vibrant and made with real, whole foods. Yes, you do not need to follow a specific type of low carb diet to have success with intermittent fasting. Make sure to eat healthy and a
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