The right and fastest ways to lose weight is through a healthy lifestyle.
The right healthy and balanced fasting diet plan
This article will provide you with the right and fastest ways to lose weight. The first thing that you need to do is to understand what it takes for a healthy lifestyle. You should include regular exercise, eating less calories, and maintaining a healthy body weight in order to live a healthier life.
We should focus on eating healthy, exercising and getting enough sleep to overcome weight loss and avoid long-term repercussions. That is a good idea, but I hope to be healthy and fit even without weight loss. We should focus on eating healthy, exercising and getting enough sleep to overcome weight loss and avoid long-term repercussions. That is a good idea, but I hope to be healthy and fit even without weight loss.
This article discusses how to maintain a healthy diet while you are fasting. With moderate exercise and healthy eating practices that emphasize fruits and vegetables over processed foods, you can experience all of the benefits of fasting without compromising your physical health.
Fasting can be beneficial to your health in a number of ways including lowering blood sugar levels, reducing “bad cholesterol,” increasing “good cholesterol,” reducing inflammation throughout the body, improving heart rate variability, and improving insulin sensitivity.
Fasting is a practice that has been used for centuries by many religions and cultures. This article discusses the benefits of fasting, the different ways to fast, and how to maintain a healthy diet while fasting.
What is a fasting diet?
The fasting diet, also known as the “mimic fasting” diet, involves the controlled intake of proteins (11-14 percent), carbohydrates (42-43 percent), and fat (46 percent), for an overall calorie reduction between 34 and 54 percent of the canonical contribution.
The fasting diet is based on the elimination of dinner for a period limited to just two weeks, in order to consume normal meals during the day, but sacrifice the evening meal.
This fasting diet example facilitates sleep and is used to lose 2-3 pounds in a couple of weeks.
With this low-calorie dietary model, you avoid eating a too abundant meal in the evening, avoiding the risk of exceeding calories at the very moment of the day when it would be good to eat less.
Dinner is the least important meal of the day from a nutritional point of view, but it is also the meal of the day most at risk of excesses because in the evening you relax and in front of the TV it is easy to get caught up in the desire to munch on something sweet or savory.
Before going to bed it is good to eat lightly, in the late evening the metabolism is much less active and it is always good to avoid a large meal that prolongs digestion too much, but with this diet, you do not have to worry, because it is formed by a food plan in which it is possible to eat real food, until 17:00.
Skipping dinner is one of the most common approaches to eating healthy. People who skip dinner believe that they are able to save more calories and consume fewer unhealthy foods than if they had actually eaten an evening meal. Skipping dinner does work for some, but is it the best option for everyone?
There are many reasons people might eat less at night. There might be something with their sleep schedule or stress levels that make them want to eat less at night.
Dinner fasting
In the evening, only abundant liquids are allowed, which are very useful for deflating and purifying the body. Skipping dinner can also be a way of managing their food intake because most people don’t feel hungry during this time period, due to changes in hormone levels and blood sugar levels.
They may also need the energy from an evening meal for activities like working out or work, which can happen during the day instead of at night
Herbal teas to choose from as a dinner substitute can be sweetened with a teaspoon of honey.
Here is a list to choose your evening herbal tea:
- herbal tea with fennel
- linden tea
- herbal tea with karkadè
- herbal tea with red fruits
- chamomile
Eating a healthy diet for breakfast
At breakfast, it is recommended to eat light foods rich in vitamins such as fresh fruit, a little honey, a glass of semi-skimmed milk, flavored or fruit yogurt.
Here are some examples:
- a glass of milk + 2 wholemeal rusks with 2 teaspoons of honey + a coffee
- a vanilla-flavored yogurt + 2 wholemeal biscuits with 2 teaspoons of honey + a coffee
- plain yogurt with a teaspoon of honey + 2 tablespoons of oat flakes + a coffee
- a fruit smoothie with 350 ml of pineapple juice, 200 ml of milk or low-fat yogurt, and a teaspoon of honey + a coffee
- low-fat yogurt with a teaspoon of honey + 2 tablespoons of muesli + a coffee
- 60 g of wholemeal bread + 3 slices of cooked or defatted raw ham + a glass of orange juice
- 60 g of wholemeal bread + 1 hard-boiled egg + a coffee
Snack at 16:30
Just before the stroke of 17:00, it is advisable to eat a snack so as not to be too hungry in the evening.
The snack should not be too light but still healthy, so no snacks and packaged foods. Here is a list of alternatives for an afternoon snack:
- 40 g of wholemeal bread + 100 g of Philadelphia cheese + 20 g of walnuts
- a small wholemeal sandwich of 50 g + 150 g of cow’s milk ricotta + 20 g of hazelnuts
- 2 slices of bread + 100 g of chicken breast + tomato and lettuce
- 100 g of light cream cheese + a pear + 4 walnuts
- a sandwich (60 g) with tofu and lettuce (see recipe at the end of the article)
- 500 ml of smoothie made with 500 ml of skim milk + 1 banana + a teaspoon of honey
- 2 slices of wholemeal toast bread + 2 slices of cooked ham + 20 g of fontina cheese
- sweet bun (see recipe at the end of the article)
- 200 g of low-fat yogurt + 2 tablespoons of muesli
An evening fasting diet plan example you could have for one week
Skipping dinner is one of the many ways to lose weight and improve your health. Weight loss starts in the kitchen and it all begins with skipping dinner. Skipping dinner does not mean not eating at all: you can eat a healthy, lighter meal in the evening or limit your food intake to small meals throughout the day while still maintaining your daily caloric intake.
The benefits of skipping dinner are numerous: it can lower blood sugar levels, reduce the risk of diabetes, make you feel fuller for longer periods of time, and prevent you from over-indulging in unhealthy foods because you’ve already eaten!
Monday
Lunch: 200 g of roasted sea bass + 200 g of boiled potatoes + a fruit
Dinner: a cup of herbal tea of your choice
Tuesday
Lunch: 100 gr of turkey + grilled vegetables + 60 g of wholemeal bread + an apple
Dinner: a cup of herbal tea of your choice
Wednesday
Lunch: 80 g of penne with tomato + lettuce + an apple
Dinner: a cup of herbal tea of your choice
Thursday
Lunch: 2 eggs in an omelet with 2 tablespoons of cow’s milk ricotta + boiled green beans + 30 g of wholemeal bread + a pear
Dinner: a cup of herbal tea of your choice
Friday
Lunch: 150 g of baked chicken legs + carrots in salads + 60 g of wholemeal bread + a fruit salad
Dinner: a cup of herbal tea of your choice
Saturday
Lunch: 80 g of rice topped with peas + cinnamon and ginger baked apple
Dinner: a cup of herbal tea of your choice
Sunday
Lunch: 125 g of ricotta and spinach ravioli with 10 g of butter and sage + boiled fennel + a fruit
Dinner: a cup of herbal tea of your choice
Light Recipes – Soft Sweet bun / Milk bun
Ingredients for one person:
2 slices of sandwich bread
1 sliced banana
1 teaspoon of honey
1 tablespoon of cow’s milk ricotta
Preparation:
Spread a spoonful of ricotta cheese on a slice of bread, a teaspoon of honey on the other slice of bread. Roll out the banana slices and close.
Tofu and lettuce sandwich
Ingredients:
- 1 stick of tofu (about 300 g)
- 2 tablespoons of soy sauce
- 1 tablespoon extra virgin olive oil
- 1 tablespoon of apple cider vinegar
- Salt to taste.
- 60 g of integral bread
- integral
- lettuce to taste
Preparation:
Cut the tofu stick into 3 thinner slices and leave it to marinate in the marinade prepared with 2 tablespoons of soy sauce, 1 tablespoon of oil, a tablespoon of apple cider vinegar, a little warm water, and a pinch of salt.
After 30 minutes heat a non-stick pan and toast the tofu for 6-7 minutes per side and when a brown crust has formed on both sides it is ready. Fill the bread with tofu and lettuce.
Example of a weekly maintenance menu
The maintenance diet includes 2 days a week in which the fasting pattern is maintained from 17:00 to the following day, while for the other days of the week you can have dinner normally.
Here is an example of a weekly maintenance menu:
Monday (maintenance)
Breakfast: 200 ml of skimmed milk + 2 tablespoons of oat flakes
Lunch: 70 g of tomato pasta + cooked vegetables + an apple
Snack: a low-fat yogurt
Dinner: 200 g of shrimp and surimi with oil, garlic, and parsley + grilled vegetables + a 60 g wholemeal sandwich
Tuesday (fasting from 17:00)
Breakfast: 60 g of wholemeal bread + 3 slices of defatted cooked or raw ham + a glass of orange juice
Lunch: 100 gr of turkey + grilled vegetables + 60 g of wholemeal bread + an apple
Snack: 2 slices of bread + 100 g of chicken breast + tomato and lettuce
Dinner: a cup of herbal tea of your choice
Wednesday (maintenance)
Breakfast: 1 yogurt + 2 tablespoons of oat flakes
Lunch: 70 g of pasta with pesto + lettuce + a pear
Snack: a fruit
Dinner: an omelet of 2 eggs and 1 tablespoon of Parmesan cheese + grilled vegetables + a 60g wholemeal sandwich
Thursday (maintenance)
Breakfast: 1 white yogurt + 4 dry biscuits
Lunch: 70 g of saffron rice + boiled fennel + a peach
Dinner: 200g baked cod + grilled vegetables + a 60g wholemeal sandwich
Friday (fasting from 17:00)
Breakfast: plain yogurt with a teaspoon of honey + 2 tablespoons of oat flakes + a coffee
Lunch: 150 g of baked chicken legs + carrots in salads + 60 g of wholemeal bread + a fruit salad
Snack: 500ml smoothie made with 500ml skim milk + 1 banana + a teaspoon of honey
Dinner: a cup of herbal tea of your choice
Saturday (maintenance)
Breakfast: 1 yogurt + 2 slices of bread with jam
Lunch: 70 g of barley in a salad with chicken and corn + lettuce + two tangerines
Snack: a fruit
Dinner: 150g grilled chicken + grilled vegetables + a 60g wholemeal sandwich
Sunday (maintenance)
Breakfast: 200 ml of skim milk + 4 dry biscuits
Lunch: 70 g of tuna pasta + boiled carrots + two slices of pineapple
Snack: a low-fat yogurt
Dinner: 2 eggs + grilled vegetables + a 60g wholemeal sandwich