An American nutritionist adept at intermittent fasting has just shared a typical day of meals to help you carry out this diet well and prevent deficiencies. She reminds us that this way of eating is beneficial for burning fat and improving the quality of life.
THE intermittent fasting involves food deprivation for a defined period of time. There are several forms of fasting, but the best known is 16/8. Concretely, you have 8 hours a day to eat, and 16 hours to fast. During these 16 hours, exit food, with the exception of water, teas, herbal teas or vegetable juices.
Most of the scientific studies conducted on intermittent fasting agree that this way of life is beneficial to the organism. In addition to detoxify body, intermittent fasting helps to better regulate weight, tension and improve sleep and the appearance of the skin.
Megan Ramos, a nutritionist based in Toronto (USA), which has largely participated in the popularization of intermittent fasting, has just shared with our colleagues from the DailyMail his typical meal days.
According to her, the benefits of intermittent fasting are multiple. On the one hand, it forces the body to extract usable energy from its fat stores – allowing a sustainable weight loss if conducted regularly – on the other hand it can reverse type 2 diabetesextend the life span of a personprevent heart disease and even cognitive impairment associated with Alzheimer’s disease.
Concretely, when you follow intermittent fasting, you allow time for the liver to process food, to assimilate it, therefore to avoid accumulation. We can speak of a detox. It is for this reason that you gain better skin, better functioning kidneys and better health in general.
Breakfast at 8 a.m.: we focus on good fats
Megan breaks her 14 hour fast a little before 8 o’clock this morning. She relies on eggs, a little salmon, goat’s milk, Brazil nuts and avocado.
The aim is to incorporate healthy fats (omega-3) at breakfast. It is one of the principles of mediterranean diet recommended by doctors. It emphasizes the consumption of good fats such as salmon and olive oil or avocado. These foods have particularly satiating properties, so ideal if you follow intermittent fasting.
The nutritionist fasts at noon
His most recent lunch was a smoothie composed of red fruits and green vegetables with added proteins. In reality Megan combines her breakfast with her lunch, so that she only has two daily meals.
Liquids are allowed during the intermittent fasting period as long as they are unsweetened, non-alcoholic and unprocessed. We can also offer teas, herbal teas, vegetable juices and soups.
Megan has always applied this routine, interrupting it at the time of her pregnancy.
Dinner: brown rice, lean protein and a big serving of vegetables
“ My dinners are quite regular “said Megan. They consist of a starch – brown rice – a lean protein, such as chicken breast to induce the feeling of satiety and a large portion of vegetablessuch as sautéed leafy greens and Brussels sprouts.
” I’m a fan of Brussels sprouts, but I also like broccoli, cauliflower and peppers “.
She explains that we must bet on the lean protein as much as possible if you do intermittent fasting. They promote weight loss while contributing to satiety, unlike carbohydrates and fats. “ Lean protein triggers the release of appetite-regulating hormones called peptide YY (PYY), which is secreted by the intestines “.
We find the Pisces (salmon, white fish), lean meats (poultry, turkey, beef…) and vegetable proteins (chickpeas, split peas, lentils, soybeans, beans etc…).
You don’t have to fast at midday to be successful with intermittent fasting. You can choose to practice it in the morning or in the evening. And you don’t have to carry it out every day for it to be effective. The main thing is to be regular and to supplement it with a balanced diet rich in fruits, vegetables, proteins and fibres.
Consult a nutritionist before you start.