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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