The intermittent fasting It seems to be the fashion of the moment. Or at least, one of the many, in terms of diets. Those who try it, generally, are enthusiastic about it. Basically, it is a question of imposing a different food rhythm to your body, fasting for a period of time (You can skip breakfast, or dinner, or apply the 16/8 rule by digesting for 16 hours and eating all meals over 8 hours), to obtain benefits that seem to be not only related to weight loss, but with a health condition. So he also claims Tiziano Scarparodoctor (very popular also on social media) specialized in intermittent fasting, so much so that he has just come out with a book, “The intermittent fasting in my own way”in which he explains how to practice it and how to optimize their benefits.
“The intermittent fasting is not a diet – he explains – but a lifestyle that provides for the alternation of periods of fasting and feeding periods”. A food regime that makes you feel good, which has anti -inflammatory properties, gives mental lucidity, lowers cholesterol. “The weight loss is a nice collateral effect»Says Dr. Scarparo.
In intermittent fasting, explains Dr. Scarparo, there are fundamental rules to follow (always trying not to fall into the false myths related to food). “There are no denied foods, but everything is based on blood sugar peaks: We do not count the calories, but we try to always keep the blood sugar low. Thus, there is no single food that is forbidden, even if it is obvious that everything must be dosed, some precautions must be followed ». As for example, composing meals following the fasting period in a balanced and precise way: «Vegetables, proteins, fats and carbohydrates. In this order, or on a single dish».
“Never eat carbohydrates alone, to avoid the increase in blood sugar. Better to start the meal with the vegetables, precious for the fibers they contain. Combining the various macronutrients is important because sugars recall other sugars. If you eat a plate of pasta without proteins and vegetables, to satisfy you it will take a much greater amount of carbohydrates than a meal rich also of proteins and fibers».
So here are some recipes for balanced meals (many also vegetarian and gluten -free, so as to have some ideas also on what to cook for your celiac friends) recommended by Dr. Scarparo for the intermittent post -fast meal.
Couscous with chopped meat, vegetables and stracchino
Preparation: 30 minutes
Cooking: about 20 minutes
Doses for: 1 person
Ingredients:
- Cous Cous 70 g
- Chop meat 100 g
- Courgette 1/2
- Pepper 1/2
- Stracchino 1 tablespoon
- Extra virgin olive
In a pan, brown the chopped meat with a drizzle of oil, add zucchini and pepper to chunks and cook for about 20 minutes.
In the meantime, pour the couscous into a bowl and add plenty of boiling water, cover with a lid and let it rest until it is cooked.
Drain the couscous, shell it and mix it with the meat -based preparation.
In the end, add the stracchino and serve hot.
Chickpea paste, with hummus, peas and peppers
Preparation: 30 minutes
Cooking: about 12 minutes
Doses for: 1 person
Ingredients:
- Ceci paste 80 g
- Pepper 1/2
- Hummus 1 tablespoon
- Fresh or frozen peas 100 g
Steam the pepper and peas, then cut the pepper into strips.
Cook the pasta and drain it very al dente.
Pour it into a pan, add the vegetables and hummus and cook, mixing, for 2 minutes.
Salad of potatoes, tuna and eggs
Preparation: 40 minutes
Cooking: about 30 minutes
Doses for: 1 person
Ingredients:
- Potato 1 (large)
- Natural tuna 80 g
- Egg 1
- Extra virgin olive
- Spices to taste
Boil the potato with the peel in the water. Try the toothpick: if you put on without problems it is cooked.
Make the egg firmed.
Add the well -drained tuna, a drizzle of oil and, if desired, one or more spices.
It is an excellent single dish for lunch or dinner.
Bresaola, hummus and cheese rolls
Preparation: 10 minutes
Cooking: not requested
Doses for: 1 person
Ingredients:
- Bresaola 5 slices
- Hummus 5 tablespoons
- Spanish cheese 2 teaspoons and 1/2
Mix the spreadable cheese with the hummus, spread the mixture on the slices of bresaola.
Roll the slices to form rolls.
Serve with accompaniment of salad and cherry tomatoes.
Hot-cold porridge
Preparation: 10-12 minutes
Cooking: 5-7 minutes
Doses for: 1 person
Ingredients:
- Oat flakes 30 g
- Milk or vegetable drink
- Chocolate protein mousse
- Greek yogurt 0%
- Fresh fruit to taste
- Peanut butter (optional)
In a saucepan, pour the oat flakes and the milk (or the vegetable drink). Cook over medium-low heat, stirring constantly, until the mixture thickens.
Pour the porridge into a glass or bowl and let it cool lightly.
Create layers with protein mousse and then yogurt.
Garnish with fresh fruit to taste. If you like, you can add a teaspoon of peanut butter.
In addition to breakfast, the hot-cold porridge is suitable as a pre-makeup snack.
Chia pudding light
Preparation: 2-3 hours
Cooking: not requested
Doses for: 1 person
Ingredients:
- Bitter cocoa powder 2 tablespoons
- Honey or other sweetener 1 teaspoon
- Greek yogurt 0% 150 g + 2 tablespoons
- Chia seeds 30 g
- Fresh fruit to taste (banana, red fruits, kiwi, mango, etc.)
Mix the bitter cocoa well in powder, 2 tablespoons of Greek yogurt and honey (or other sweetener to taste), until a smooth and homogeneous cream is obtained.
Cut the fruit into small pieces and place it on the bottom of a glass or a cup.
In a bowl, mix the Greek yogurt with chia seeds, then pour the mixture obtained in the glass, over the fruit.
Add a spoonful of cocoa cream over the yogurt and garnish with more fruit to taste.
Cover the glass with plastic wrap and let it rest in the refrigerator for at least 2-3 hours, if possible all night: this will allow chia seeds to swell and the pudding to thicken.
In addition to breakfast, the chia pudding can be served as a Light dessert after lunch or dinner.
Walnut biscuits
Preparation: 20 minutes
Cooking: 10-12 minutes
Doses for: 2-3 people
Ingredients:
- Finely chopped walnuts 300 g
- Erythritol or honey 50 g
- Egg white 65 g (about 2 eggs)
- Dried fruit or dark chocolate
- Rapé coconut
Combine walnuts, egg white and erythritol (or honey) in a container and mix.
Form balls with the mixture and crush them. Add a nut, a almond or a square of dark chocolate in the center.
Bake in the oven or in the air fryer at 180 ° C for 10-12 minutes.
Once made to cool, garnish the biscuits with the Rapé coconut.
They are suitable for breakfast or for a snack.
Light bread
Preparation: 2 days
Cooking: 45 minutes
Doses for: 3 people
Ingredients:
Saracen wheat in 300 g beans
Water 120 ml
Salt
Seeds to taste
Soak the buckwheat all night.
The next day, drain it without rinse it.
Blend the buckwheat with 2 pinches of salt and add the water little by little, until a rather dense pasty is obtained.
Put the mixture in a bowl and cover with pierced plastic wrap.
Leave to ferment in a dry place for 24 hours.
Once fermented, pour the mixture into a mold lined with greased parchment paper. Decorate with mixed seeds.
Bake in a preheated oven at 200 ° C for 40-50 minutes.
Salted cheesecake
Preparation: 10-12 minutes
Cooking: not requested
Doses for: 1 person
Ingredients:
- Full rusks 2
- Avocado 1/2
- Light spreadable cheese 50 g
- Spices
- Salmon 30-40 g
- Extra virgin olive
- Vegetable drink or water
Chop the rusks. Add a drizzle of vegetable oil and drink (or water).
Mix until you reach a sandy consistency.
Compact the mixture (possibly adding very little water) inside a pastry cutter.
Create layers with spreadable cheese, the pulp of the crushed avocado and salmon slices.
Source: Vanity Fair
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