o que comer no jejum intermitente de 18 horas Jejum intermitente : as vantagens e desvantagens do jejum intermitente

Intermittent fasting has become an increasingly popular way to lose weight and improve overall health. It involves alternating periods of eating with periods of fasting, which can range from a few hours to a few days. One of the most popular methods of intermittent fasting is known as the 16/8 method, where you fast for 16 hours and eat within an 8-hour window. If you’re considering intermittent fasting, you may be wondering what to eat during the fasting period. Contrary to what you may think, you can actually eat during the fasting period. However, it’s important to be mindful of what you eat to ensure that you’re still reaping the benefits of intermittent fasting. Here are three tips to help you choose what to eat during your fasting period: 1. Stick to low-calorie, nutrient-dense foods During the fasting period, it’s important to stick to low-calorie, nutrient-dense foods. These types of foods will help keep you feeling full and energized. Some examples include: - Leafy greens: Spinach, kale, and other leafy greens are packed with nutrients and fiber, making them an excellent choice for a fasting period. - Soups: Broth-based soups are low in calories and can also help keep you feeling full. - Berries: Berries are low in calories and high in fiber, making them an excellent snack option during the fasting period. - Nuts: Nuts are a good source of healthy fats and protein, which can help keep you feeling full and satisfied. 2. Avoid high-calorie, sugary foods It’s important to avoid high-calorie, sugary foods during the fasting period. These types of foods can spike your blood sugar and leave you feeling hungry and sluggish. Some examples to avoid include: - Processed foods: Processed foods are often high in calories and unhealthy fats, making them a poor choice during the fasting period. - Sugary drinks: Sugary drinks such as soda, juice, and sports drinks are loaded with calories and can quickly undo the benefits of intermittent fasting. - Candy and sweets: These types of foods are high in sugar and calories and offer little nutritional value. 3. Drink plenty of water Staying hydrated is crucial during the fasting period. Drinking plenty of water can help keep you feeling full and focused. Aim for at least 8-10 glasses of water per day, and try to avoid sugary drinks, caffeine, and alcohol. In conclusion, intermittent fasting is a powerful tool for weight loss and improved health. By choosing low-calorie, nutrient-dense foods, avoiding high-calorie, sugary foods, and drinking plenty of water, you can maximize the benefits of intermittent fasting and achieve your goals. Remember to always listen to your body and consult with a healthcare provider before making any major changes to your diet or exercise routine.

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