Weekly 16/8 Intermittent Fasting Menu to Get You and Your Body Organized
He intermittent fasting It’s a way of eating, and more and more people are choosing it. This diet is based on alternating periods of fasting and eating improve health, productivity and body composition.
The most famous method is 16/8. what does it mean fast for 16 hours and eat for the next 8 hours. This way, the day is divided into two periods: one when you eat healthy food, and another when you don’t. For example, if you had your first meal at 10am, you have until 5pm to eat.
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One of the keys to why this diet works is that it adapts To life and schedules decade Human. For this reason, everyone can choose the time of fasting as well as the time of fasting. feeding windowthat is, the hours during which you can eat.
Between him advantages they find it It helps with weight loss, prevents type 2 diabetes, lowers blood sugar, improves inflammation, reduces stress and improves mood.
Next we provide you Intermittent fasting menu for week 16/8 so you know what to eat:
10 a.m. Breakfast: coffee, infusion or plant milk. Whole grain sandwich with avocado
14:00. Dinner: rice with pine nuts, asparagus, red pepper and onion
17:00. Dinner: salad with cherry tomatoes, cucumber, avocado, chickpeas, cashew cheese and walnuts.
10 a.m. Breakfast: coffee, infusion or plant milk. Oatmeal, banana, strawberries and honey.
14:00. Dinner: salad of green leaves, carrots and pumpkin seeds. Spicy tofu with fried potatoes. Orange
17:00. Dinner: soup with vegetable broth and pasta. Quinoa salad with tomatoes and onions.
10 a.m. Breakfast: coffee, infusion or plant milk. Oat pancakes filled with banana, peanut butter and 85% chocolate.
14:00. Dinner: Salad of arugula, carrots, sweet potatoes and apples with curry. Yogurt with raspberries.
17:00. Dinner: steamed broccoli. Chickpea hummus with vegetable cheese (carrots, peppers, radishes, endive…)
10 a.m. Breakfast: coffee, infusion or plant milk. Whole wheat toast with scrambled eggs.
14:00. Dinner: salad of tomatoes and olives. Chickpea stew with chard. two tangerines
17:00. Dinner: Pumpkin-ginger cream with almond flakes. Baked tofu with potatoes and thyme.
10 a.m. Breakfast: coffee, infusion or plant milk. Whole grain bread with cream cheese and red berries.
14:00. Dinner: zucchini slices and pancha pepper strips and brown rice. Orange
17:00. Dinner: Vegetable wok with rice, tofu and peanut butter sauce with chopped ginger and lemon.
10 a.m. Breakfast: coffee, infusion or plant milk. Banana bread (flour, egg, bananas, nuts, chocolate 85%)
14:00. Dinner: couscous with cherry tomatoes, cucumber cubes, mint, chicken breast and lemon.
17:00. Dinner: beans with avocado, arugula and sunflower seeds. Wholemeal bread.
10 a.m. Breakfast: coffee, infusion or plant milk. Chia pudding made with soy yogurt, chia seeds, grated coconut and red berries.
14:00. Dinner: Grilled chicken breast with potatoes and salad.
17:00. Dinner: salad of pasta, cucumbers, tomatoes and legumes.
Intermittent fasting menu for week 8/16
How many kilograms are lost in a month of intermittent fasting 16/8
He intermittent fasting 16/8 is the most effective method to eliminate these overweight because for now you are going without food insulin drops And body Begin burn more fat.
Moreover, it has been proven to be well tolerated and does not increase the desire to eat or reduce the feeling of fullness. Therefore it turns out one of the most suitable diets for weight loss.
According to experts, possible reduction from 3% to 8% over a period of several weeks to several months. AND During a month of intermittent fasting 16/8, a weight loss of about 3.5 kg occurs.
Although it should be borne in mind that losing weight it’s not the same for everyone and it depends various factors. Additionally, before attempting this method or any other, it is recommended Consult a nutritionist first.
How many times can you eat during intermittent fasting 16/8
He intermittent fasting 16/8 consists of fast for total cost 16 hours a day limitation meal only 8 ocloc’k.
Of course, this method allows Everyone chooses for themselves when to fast and when to eat.. A simple way to implement this diet is to fast after dinner and not eat anything until you go to bed, sleep, and eat your meal the next day in the morning. breakfast or lunch.
An example would be eating before 8 pm, fasting and having your first meal at 12 noon. Although this may seem difficult to apply, the idea is that The diet adapts to the person, not the other way around.
According to experts, intermittent fasting 16/8 May be done two once a week or every day. In addition, it is recommended to perform Three meals a day which include healthy and nutritious food.
What can you eat during 16 hours of intermittent fasting?
After 16 hours of intermittent fastingideally there is nutritious food the next eight hours and, of course, watch your portions as well as quality feeding as it should be healthy and balanced.
One of the frequently asked questions when you want to switch to this diet is: What can you eat during 16 hours of intermittent fasting? Well then, All types of food are allowed and there are no permitted or prohibited. However, it is always better to opt for products which contribute essential nutrients How vitamins, minerals, healthy fats, proteins and carbohydrates.
- Proteins: You should consume enough to maintain muscle mass and promote a feeling of fullness. lean meats, eggs, chicken, low-fat dairy and cheese.
- Healthy fats: add withseeds, olive oil and nuts to your medications to ensure they contain this nutrient.
- Carbohydrates: That whole grain products and their derivatives They are rich in slowly digestible carbohydrates.
- Fiber: The foods you eat during intermittent fasting should contain fiber, found in fruits and vegetables, which also provide water, vitamins and minerals.
What to eat during a week of intermittent fasting
He intermittent fasting allows several methods: 16.08, 12.12., 20.04, among the others. They all offer advantages For health and they revolutionized the way we eat.
Besides its adaptability and benefits, intermittent fasting allows you to eat everything and there are no restrictions like in other diets. However, it is recommended eat a healthy diet to get the most out of it.
If you are interested what to eat during intermittent fasting week Below we provide you List of products to include in your daily life:
- Healthy proteins: chicken, pork, lean meat, fish, milk, yogurt, tofu.
- Carbohydrates: potatoes and sweet potatoes, oats, rice, quinoa, corn and whole grain pasta.
- Vegetables: carrot, broccoli, tomatoes, cauliflowerBrussels sprouts, spinach, cabbage and peppers.
- Fruits: apples, blueberries, blackberries, strawberries, cherries, pears, watermelon, melon, plums, oranges and pineapple.
- Healthy fats: avocado, nuts, seeds, butter, eggs, salmon, sardines and olive oil.