How to practice intermittent fasting?

If you have never practiced intermittent fasting, the ideal is to do a gradual introduction in which you progressively lengthen your overnight fast. You can start with the «12:12 fast», which consists of going 12 hours without eating to do all your meals in the remaining 12 hours.

Rate if it is easier for you skip breakfast or have an early dinner. If you don’t eat breakfast first thing in the morning, you could have your first meal at 10 a.m. and finish dinner at 10 p.m. On the contrary, if breakfast is your favorite meal, you could have breakfast at 7 a.m. and dinner at 7 p.m.

Once you feel comfortable with the «12:12 fast» you could continue with a «14:10 fast». You could even go directly to 16:8, in which all your intake should be concentrated in an 8-hour window, for example, between 1 and 9 p.m. or between 8 and 2 p.m. if you like to eat breakfast. If it’s easy for you, you could try a «20:4 fast» or even a complete fast every other day.

In this video we show you what you can take during a fast:

Loading video: What can be taken during fasting

What can be taken during fasting

I recommend that you set the meal window during sunny hours, since, thanks to the synchronization with the circadian body rhythms, you will more likely achieve improvements in your sensitivity to insulin and blood glucose and prevent the accumulation of fat.

At most 50 calories

It is impossible to define exactly the amount of calories with which you stop being «fasting». Some authors advise that you only ingest liquids that provide a maximum of 50 calories

during fasting hours.

In any case, it is essential drink at least 2 liters of water. To avoid dizziness and headaches, it is highly recommended to take mineral salts during fasting, as they prevent the massive passage of intracellular electrolytes into the plasma. You can add salt, potassium or magnesium to the water, or drink a natural sparkling mineral water. Additionally, you can take:

Natural mineral water that you can flavor with aromatic herbs, citrus peel or spices (mint, basil, cinnamon, etc.).
Plant infusions (sugar-free).
Vegetable broths, which in addition to containing practically no calories, provide sodium and potassium.

What can you eat during intermittent fasting?

During the window of hours in which eating is allowed in intermittent fasting, the idea is that you eat your usual meals in fewer hours, without thinking about changing ingredients or preparations. That is if you follow a healthy diet. If not, it’s a good time to improve your diet. In no case does fasting serve to eat poorly.

Take care of the proteins. Make sure you get enough to preserve muscle mass and promote feelings of satiety. Vegetarians get them with portions of legumes, whole grains, tofu, seitan, tempeh, nuts or vegetable yogurts.
Good fats. My recommendation is that you season and cook with olive oil. If you want you can also use coconut oil. Add seeds and nuts, which you can take whole or in cream format (without other ingredients) to spread. You can also use avocado and olives.
Slow carbohydrates. You get them with whole grains and their derivatives, and with tubers such as potatoes, sweet potatoes and cassava. Legumes are also rich in slow-absorbing carbohydrates. I recommend that you vary your choices at different meals. Finally, complete the menus with vegetables and fruit, which also provide you with water, a high density of vitamins, minerals and fiber.

In addition to diet, it is advisable to regularly perform strength training, to preserve muscle mass. Don’t forget to sleep enough hours, as a lack of sleep that persists over time is detrimental to your health.

WEEKLY MENU to carry out a «16:8 Fast»

It is the modality preferred by the majority of experts and practitioners due to its effectiveness and ease of doing it.

Monday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Oatmeal, banana and peanut butter porridge
2 p.m. Lunch: salad of sprouts, carrots, pomegranate and pumpkin seeds. Spiced tofu with roast potato. Orange
5 p.m. Dinner: soup with vegetable broth and pasta. Quinoa salad with tomato and chives. Walnuts

Tuesday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Scrambled egg with mushrooms and leek. Yogurt with kiwi
2 p.m. Lunch: tomato and olive salad. Chickpea stew with chard. two tangerines
5 p.m. Dinner: pumpkin and ginger cream with flaked almonds. Baked tofu with potato and thyme. Kefir with sliced apple and cocoa nibs

Wednesday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Whole wheat bread sandwich with avocado
2 p.m. Lunch: basmati rice with pine nuts, wild asparagus, red pepper, onion, shiitake and Heura
5 p.m. Dinner: maxi salad with lamb’s lettuce, cherry, cucumber, avocado, chickpeas, cashew cheese and walnuts. Soy and grape yogurt

Thursday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Oatmeal pancakes filled with banana, peanut butter and 85% chocolate
2 p.m. Lunch: arugula salad. Tempeh stew with peas, carrots, sweet potato and apple with curry. Yogurt with raspberries
5 p.m. Dinner: steamed broccoli. Chickpea hummus with vegetable crudités (carrot, pepper, radish, endive…)

Friday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Chia pudding made with soy yogurt, chia seeds, grated coconut and red berries
2 p.m. Lunch: grilled endives. Grilled seitan with potato moons with pepper, cayenne and baked garlic powder. Pineapple
5 p.m. Dinner: escarole and radish salad. Quorn with vegetable ratatouille and legume pasta. Banana

Saturday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Whole wheat bread sandwich with roasted pepper, tofu and green olives.
2 p.m. Lunch: Heura with zucchini slices and pancha pepper strips and brown rice. Orange
5 p.m. Dinner: vegetable wok with rice noodles, tofu cubes and peanut butter sauce with chopped ginger and lemon. Mango

Sunday

10 a.m. Breakfast: coffee, infusion or vegetable milk. Banana bread (flour, egg, bananas, nuts, chocolate 85%)
2 p.m. Lunch: couscous with cherry tomatoes, cucumber cubes, mint, chicken breast and lemon. Papaya
5 p.m. Dinner: beans with avocado, arugula and sunflower seeds. Whole wheat bread. Walnuts

WEEKLY MENU to carry out a «20:4 Fast»

It is more demanding because meals are concentrated in 4 hours. During fasting you can drink sugar-free drinks.