See how you can combine fasting with weight loss

Is it possible to combine these two?

Of course it does! But how;

With the right planning and the right food choices. You have to make sure that the choices you make give you nutrients in addition to calories. Often during fasting due to "deprivation" and "sudden" hunger, we choose foods with empty calories, rich in fat and sugar. These options do not give us the necessary nutrients, they do not keep us full for a long time, but they only give us unnecessary calories (and in the end unnecessary weight).

When you are full and rested, make a meal plan for the week.

You can do it!

The program should include a hearty breakfast, 2 full meals – lunch and dinner, as well as snacks in between that will keep you full. The meal plan aims to create a suitable shopping list. When you have all the essentials in your cupboards and fridge, all you have to do is put your positive attitude into preparing them. Planning will save you!!

THE fasting tells us to switch to a lean diet of purer foods. These are legumes, fruits, vegetables, raw carbohydrates (whole wheat breads and pastas), olive oil, olives, nuts, fish and seafood. The above foods offer us a variety of nutrients, plant fibers, good and essential fats, fluids and mainly proteins of plant origin.

Meal planning therefore, it would be correct to include all the above foods in quantities that will keep you full and active throughout the day. Make sure your main meals contain the following:

– ½ of a plate of vegetables (raw, boiled, steamed, sautéed with minimal olive oil and fresh tomatoes),

– ¼ of the plate carbohydrates such as bread, potato, sweet potato, spaghetti, rice, barley, oatmeal, quinoa, buckwheat, couscous, etc. Opt for complex, unprocessed carbohydrates that are high in fiber and have the ability to keep you full for longer.

– ¼ of the plate protein such as fish (salmon, tuna, sea bream, sardines, mackerel, sea bass, perch, etc.), seafood (shrimp, octopus, cuttlefish, squid, trout, etc.), legumes (blackeye, lentils, beans, chickpeas, etc.) - but do not forget to accompany them with a carbohydrate to complete their protein as well as with vitamin C for better absorption of iron, e.g. freshly squeezed lemon, fresh orange juice, cabbage salad, etc., and for the adventurous, snails.

In addition, make sure that your in-between snacks consist mainly of fruits, vegetables and nuts.

Here are food combinations that will create complete protein:

• Combination of cereals derived from different fruit (e.g. oats with rice milk).
• Carbohydrates with seeds and their products (e.g. pasta with tahini).
• Carbohydrates with nuts (eg oatmeal with nuts).
• Legumes with carbohydrates (eg lentils with rice).
• Legumes with nuts (eg beans with almonds).
• Legumes with derivatives of nuts or seeds (eg chickpeas with tahini or sesame).

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