• 10 exercises to stay without dieting, without materials and from home

  • How to make a poached egg in the microwave and what recipes to accompany it with

At this point, surely the expression intermittent fasting is nothing new.

This type of diet has been in fashion for some time now and is only

growing in popularity

due to the advantages it offers, adding celebrities of the stature of Elsa Pataky to its ranks.

"It is an option, a tool, for certain people in the face of weight loss and a dietary strategy that can be valued as an aid in the prevention and treatment of certain

chronic, metabolic and cardiovascular pathologies

", explains Dr. Ramón de Cangas Morán in his book 'Intermittent Fasting' (ed. Oberon).

What is intermittent fasting

Basically, intermittent fasting consists of

not eating anything

for a complete period of time (

fasting

) and consuming food for another period (breakfast

)

.

There are different types, the most common being the 16/8 time relationship, where

a 16-hour fast

is followed .

But this method does not offer a 'white flag' to eat what one wants at the time of intake.

It is important to consume adequate calories and, above all, eat

healthy food

with all the necessary macronutrients.

As fewer meals are eaten during intermittent fasting, it is important that these are

complete and very nutritious

.

The following

simple, healthy and delicious recipes

will solve your lack of ideas.

10 tasty and very easy recipes for intermittent fasting

Quinoa salad

.

With quinoa as a base, add lamb's lettuce, arugula, avocado, raw red pepper, cherry tomatoes and, for

protein

, fresh cheese, smoked salmon or tofu.

Dress with extra virgin olive oil and Modena vinegar.

Chickpea salad

.

A complete bowl with

spiced chickpeas,

sautéed zucchini and broccoli, roasted tomato, carrot and sweet potato and poached egg.

Stewed lentils with vegetables and rice

.

Cook some traditional lentils, but add a good amount of

vegetables

(peppers, zucchini, carrots, leeks...) and also

rice

to make it more complete and satiating.

Salmon en papillote with vegetables.

In aluminum foil, put a bed of onion, peppers, zucchini and aubergine in strips.

Season to taste, sprinkle with extra virgin olive oil and

wrap it like a bag

.

Cook in the oven for about 15 minutes at 200 degrees.

Pasta with vegetables, mushrooms and turkey

.

Cook

whole wheat pasta

and then sauté it in the pan with extra virgin olive oil, seasonal vegetables, turkey and mushrooms.

Spice with oregano or basil to intensify the flavor.

Stuffed Eggplant.

Cut the

aubergines

in half and make longitudinal cuts.

Roast them in the oven at 180° until tender.

In a pan, make a

Bolognese

with minced beef, onion, carrot, the meat from the aubergines and tomato sauce.

When it is ready, stuff the aubergines and

gratinate them

in the oven with a layer of mozzarella on top.

Cod with ratatouille and couscous

.

Make a classic ratatouille with peppers, zucchini, aubergine, onion and tomato sauce.

Cook the

cod loins

with the heat of the ratatouille for about 3 or 4 minutes and accompany with couscous, brown rice or quinoa.

Oven-roasted chicken with vegetables and pumpkin

.

Make a bed of onion, vegetables to taste and pumpkin in cubes.

Add

chicken thighs or breasts,

season with salt, black pepper, garlic powder and rosemary.

Roast in the oven at 220 degrees for about 45 minutes, until

golden and tender.

Oatmeal pancakes

.

For a sweet touch, some

healthy pancakes.

Beat a ripe banana with four tablespoons of oat flakes, an egg and cinnamon to taste.

Then do it in the pan with a little extra virgin olive oil.

As

toppings

, add your favorite fruits, nut cream or melted dark chocolate.

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