The popularity of the intermittent fasting It has grown like foam in recent years. Although it is currently considered one of the best methods for lose weight and gain health, fasting is nothing new; It’s about a ancient health secret. By this we mean that it has been carried out during the entire history of mankind and it is secret because until very recently it was a forgotten custom, especially with regard to health.
The truth is that today intermittent fasting is the most sought after and trending diet, its great benefits are related to important health benefits: slimming, correction of type 2 diabetes, improvements in cardiovascular health, better energy levels and physical and mental performance, among others.
First thing’s first: fasting is voluntarily postponing food intake. In the case of the fasting concept, it is a practice that does not have a standard duration, since with the simple fact of not eating you are fasting, as it happens naturally in the period between dinner and breakfast the next day. In such a way that fasting can be considered part of daily life. In the case of intermittent fasting We consciously establish schedules in which we have allowed food intakeIt is for this reason that just as it is important to respect the schedules; is just as relevant the quality of food with whom we break the fast. If you are interested in join the goodness that intermittent fasting has to offer you, we invite you to know the five foods that can not be missing in your diet.
1. Whole grains
While in the last months much has been said about the effects of the consumption of carbohydrates in the diet and its consequences on weight and health. It is essential to understand that not all carbohydrate sources are the same, there are simple and complexIn fact, the difference between one and the other is abysmal. Based on this, increase the consumption of whole grain cereals and bread daily is one of the nutritionists’ recommendations for a healthy diet. Even according to information revealed by Mayo Clinic, its consumption is recommended as an effective strategy to reduce the risk of obesity, cardiovascular disease and diabetes. The whole grains and whole grain have a higher nutritional valuel than the refined variants, its main qualities include its unmatched fiber content, as well as vitamins, minerals and phytochemicals (polyphenols, carotenoids), which are associated with multiple beneficial effects In the health. At the same time his high fiber content is very useful for promote weight loss, since it reduces the intake of excess food and has direct effects on insulin resistance. They also shine for their satiating capacity and they have great benefits in digestion and intestinal health, which promotes a more agile metabolism and purification of toxins, wastes, and retained fluids. Choose integrate food such as barley, brown rice, burgol (cracked wheat), millet, oats, corn, and popcorn, and whole wheat bread (pasta or crackers).
Oatmeal cookies./Photo: Pixabay
2. Nuts and seeds
Simpler impossible; nuts and seeds They are a Food group that cannot be missing from any healthy diet. They are a nutritional treasure of high biological value, ideal for comfort the body after several hours without food, they are an extraordinary source of proteins, healthy fats, fiber, vitamins and minerals. At the same time they are considered a great ally for regulate body weight, since the fats they provide do not are completely absorbed and therefore they are very satiating, help regulate food intake and are key to burning energy. At the same time they attract attention for their content in unsaturated fats and other nutrients that provide protective effects against heart disease. Are the perfect and healthier snack to lose weight, while their rich fiber content makes them a great ally for enhance weight loss and good digestive health.
Walnuts / Photo: Shutterstock
It is simple: eggs are considered one of the healthier food of the planet. They are a true wonder, are immensely accessible and versatile, the best of all is that they are more nutritious. Add eggs in daily feeding, it can be one of the easiest things we can do when we are trying to lose weight. They are extremely satisfying, they help us feel fuller already eat fewer calories throughout the day, they are also a great addition to the diet as they provide important proteins of high biological value and a long list of vitamins and minerals. Among its great virtues they stand out for having the ability to speed up metabolism and enhance fat burning. A medium egg provides 78 calories and important substances like the lutein and zeaxanthin, which are antioxidants that support healthy eyesight; vitamin D, which promotes bone health and immune function and hill which increases metabolism.
It is well known that a optimal fruit consumption is essential to enhance weightloss. While much has been said about his sugar content, however in adequate quantities all fruits are a good supplement to lose weight. Are low in calories, full of nutrients and fiber, also provide a long list of healthy antioxidants, that help protect the body from oxidative stress and can reduce the risk of certain chronic diseases such as cancer, obesity and diabetes. At the same time they contain extraordinary levels of fiber, what improves intestinal health and increase the feeling of fullness. And because the fruits are low calorie, including them in your diet can help decrease your daily calorie intake, while also providing essential nutrients. They are also a great ally for satisfy your sugar cravings.
Fruits. / Photo: Pixabay
5. Green leafy vegetables
Probably green leafy vegetables be considered as the healthiest category there is. The reason is simple: they are very nutritious, very low in calories and contain a lot of chlorophyll and fiber. According to a published report for the Centers for Disease Control, green leafy vegetables are the most potent since they are variants that provide, on average, 10% or more of the Daily Value for 17 qualifying nutrients per 100 calories. The green vegetables of higher power according to specialists are: watercress, chard, beet greens, spinach, kale, chicory, and leaf lettuce. They are considered a nutritional treasure for their unmatched content in vitamins, minerals, phytonutrients and they are very low in calories. For example, a cup full of spinach provides only 7 calories, a cup of kale provides around 33 calories and a cup of broccoli contains little more than 30 calories. They are the perfect complement to break one’s fast with everything the body needs, since they are also very moisturizing and rich in fiber.
Kale. / Photo: Unsplash