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Intermittent fasting: what I have learned by doing it during confinement

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Anonim

Anyone who knows me well knows that I have been doing intermittent fasting since before I knew what it was. I have been eating very little or almost nothing for years and having a very very good snack. Then I discovered intermittent fasting, all its benefits and the studies that support it. I decided to apply it to my life more seriously: fast 16 hours and eat in a window of 8. In my case, I just needed to delay breakfast time and snack a little harder.

Is intermittent fasting different during confinement?

Yes, very different. My mother told me the other day that many people were going to realize how difficult it is to follow a diet when you are a housewife. And it's true, fasting when I was working in the CLARA newsroom was much easier. I was all day with my mind off food. Now it has cost me a little more but I am succeeding.

And I have to confess that during the first days of confinement at home we got out of control a lot with food. So much so all the snacks bought for a week … they fell in two days!

When I realized that things were going to take a long time, I decided to resume intermittent fasting at least 5 or 6 days a week. Which is allowing me to maintain my weight, even lose weight and give myself those whims that are so necessary at times like this.

I tell you how I have done it and the changes I have had to make in case they help you too.

If you do intermittent fasting, you have to plan

Ok, I'm a born planner, but this way of eating requires knowing what time it is when you eat and it requires planning. And now with confinement, much more:

  1. The menus. You can't leave what you're going to eat to chance. You have to organize yourself with at least 5 days or a week in sight. I use Clara's weekly menu templates and they work for me very well. I sit quietly and organize the week. And I give you a trick: the more elaborate and appetizing recipes you include each week, the better it will be for you.
  2. Shopping list. With your menu in front of you, make your shopping list (you can also download a template here). This way you won't be missing any key ingredients. And don't forget to include what you want to take between meals and during fasting, such as herbal teas. Now I explain which ones more in detail.
  3. Your schedules. Whether you are working, telecommuting or at home, it is important to be well, optimistic and strong, that you follow a schedule. And in intermittent fasting the clock is very present.

You should drink more liquids

In any diet, it is recommended to drink plenty of fluids but fasting is crucial. If you drink infusions, it is very easy to drink more fluids, in addition to helping you keep hunger under control. And try to drink a lot of water. For example, I always go home with my mega cup (it holds a pint of water).

Ideal infusions during intermittent fasting

  • To wake up with energy. I follow the intermittent fasting in the morning, that is, between 10:30 a.m. and 6:30 p.m. So I need something strong to replace my desired latte. I have tried several options and what works best for me are infusions with a black tea base (either the classic breakfast tea or a more elaborate one like chai tea) or those with a red tea base.
  • After eating. Do you know that moment about 4:00 p.m. that you have eaten not long ago and it seems that you are hungry again? Yes, and if you eat you get full, because it is not hunger, it is the stomach in motion doing digestion, which awakens a false hunger. When it happens to me, I fix it with an infusion of rooibos or ginger.
  • Satiating. I finish the snack with an infusion that I like a lot to make it even more satisfying. There are mixtures that I love, such as red berries or apple with cinnamon. As they do not have theine, I take them without fear that they will take away my sleep.
  • Relaxing Netflix and a soothing infusion (linden, passionflower, lavender …) The ideal combination to decompress and put me in off mode.

Eat meals that are very filling and low fat

It's not about obsessing over counting calories, or eating with a calculator in hand. Only add certain foods to the usual dishes. For example, yesterday we all ate spaghetti. My children's ones had minced meat and fried tomato and I also added grilled mushrooms to mine. So I ate less pasta and more vegetables. Last week I did the same, but instead of mushrooms, I put broccoli sauteed with cherry tomatoes.

So that your meals fill a lot and make you little fat, you should add vegetables to almost everything. The French omelette is very rich but accompanied by zucchini even more. And if it is aubergine even more delicious (at least for me). If I have a minibocata, I make it with whole wheat bread, and I put lettuce or bell pepper, depending on the filling. One of my favorites is tuna, pepper and olives.

More than snacks … they are dinners

In intermittent fasting, snack is the last meal of the day (at least for me, since I choose to advance dinner and delay breakfast). That is why I try to snack on dishes that feed me and contain everything: proteins, carbohydrates and fat. For example, a mini sandwich of fresh cheese, with sliced ​​tomato and tuna in oil. For dessert an orange and an infusion.

Give yourself your own time

Don't be in a rush when it's your turn to break your fast and start eating. Take time to even make yourself breakfast. If after delaying my “café con leche moment” I take it in one gulp… I will be disappointed. If I drink it calmly, accompanied by a great brunch recipe, things change.

Delaying pleasure increases it, the so-called delayed gratification. Well, it also happens with food. Take your time, prepare a good breakfast, decorate the plate, take pictures if you want and then enjoy it calmly.

Cooking, the great secret of intermittent fasting

It is not about being a great chef, but about giving yourself that time that I was commenting on and not settling for eating the first thing there is. You've already thought about your menu, you know that today it's oven roasted chicken with apples and you're going to cook it, even if it's just for you. It is your moment and you give yourself the best because you love yourself very much.

Force yourself to chew

I am (or was) to eat in a plis plas. Now with the confinement I try even more to relax and eat, savoring the food more. As it costs me, I try to make it difficult, no fish without bones for example. Better sole, rooster, sardines, prawns … I choose what forces me to eat with a knife and fork, peeling or removing bones. Another trick is to put your fork down between each bite. Here are more ideas for learning to eat slowly.

Movement throughout the day

When you do intermittent fasting on a regular basis, you notice that your energy level goes up. During confinement the same thing has happened to me but my desire to exercise has been less. I cannot - and I have tried - to do sports for 1 hour as I used to. I am very into directed classes, gym and doing sports within the four walls of my house has made me difficult. Luckily Patry Jordan has made it easy for me and exercise snacking too. It is about doing mini sports routines throughout the day (for example, squats while you cook; watching TV stretching). In the end you add more than 1 hour of exercise a day but it is not so difficult for me.

This is my schedule when I do intermittent fasting

In case it serves as an example or helps you in any way, I will tell you what a normal day would be like for me doing intermittent fasting during confinement:

  • 7:30 I start the day with a strong infusion of black tea
  • I do a short Patry Jordan routine (15 or 20 min)
  • A stimulating shower and I dress minimally
  • Telecommuting
  • At 10:30 I take a break and have a good breakfast.

Breakfast ideas:

  1. Toast with avocado, salmon and hard-boiled egg and a coffee with milk.
  2. Oat flakes with yogurt and strawberries and a latte.
  3. Toast with fresh cheese, blueberries and banana and a latte.
  4. Scrambled eggs, orange and a latte.
  • 14:00 time to make food and some other squats

Meal ideas:

  1. Roast chicken with roasted apples (and the kids, potatoes), strawberries and a tea
  2. Rice and lentils (more lentils than rice), yogurt with strawberries and an infusion
  3. Baked rabbit with baked vegetables, apple and an infusion
  • Telework and homework time for children
  • 18:00 Patry Jordan routine
  • 18:30 snack / dinner

Snack / dinner ideas

  1. Vegetable cream and omelette with zucchini, yogurt and infusion
  2. Sauteed peas with pieces of turkey, yogurt and infusion
  3. Sardines with tomato salad, yogurt and infusion
  • 20:00 they have dinner at home and I have vegetable broth
  • 9:00 pm calming infusion and series
  • 23:00 to sleep