Diets

Slimming with the Fasting method: the logbook

Slimming with the Fasting method: the logbook

No worries on the horizon, fasting is easier to do than you think. In a few days at most the feeling of hunger will completely disappear. In case of cravings, drink a glass of water, an herbal tea, always without added sugar. Or walk, do a yoga exercise, a meditation …

After a week of Fasting

The small cracks still appear but are less and less frequent and easier to manage. “Keep in mind, reassures JB Rives (author of Le Fasting, Thierry Souccar editions), that this is a discomfort that is always temporary and that disappears within 5 minutes; and also that a trough rarely returns 2 times in the same morning “. If you find this too difficult, start again for a few days on a shorter fast. Have you cracked? It doesn’t matter, tomorrow is another day.

The second week of Fasting

The body takes its marks, but you have a wolf hunger at meal times, and not always want to eat healthy… Avoid rewarding yourself (style I fasted today, so I am entitled to a big burger and lots of cakes), but “eat as you please and treat yourself” advises JB Rives. This compensation phenomenon will disappear, and the appetite will gradually normalize.

The third week of Fasting

You are no longer hungry all the time. Not only do you miss your breakfast, but you feel energized in the morning, and you have fewer and fewer temptations during the day. Your food intake is better and your blood sugar level is regularized. You have lost weight.

The following weeks

You feel very good, fasting begins to impose itself on your body, you fast without thinking about it. The closer you get to your fitness weight, the more the curve stagnates, which is completely normal. You can give an extra boost by fastening a 24-hour day from time to time. But you can also decide to reconnect with 2 or 3 breakfasts per week, or of course continue your momentum: intermittent fasting is not a diet but a lifestyle and there is no disadvantage to it to pursue.

My typical day “lunch-dinner” formula

Wake

1 large glass of water, 1 green tea or rooibos, 1 squeezed lemon juice, unsweetened (sweeteners included).

Lunch

A word of advice: For this first meal which breaks the fast, we favor foods that are easy to digest (cooked vegetables, very ripe fruits). We don’t limit our consumption of good fats (oily fish, olive oils / rapeseed / avocado / coconut), and we use all the spices, packed with nutritional qualities.

– 1 plate of raw vegetables (cucumber, fennel, grated cabbage, radish, celeriac, carrots …) or 1 seasoned green salad.

– 1 portion of white or red meat, or fatty fish, or 2 to 3 eggs or 1 portion of vegetable proteins, with steamed green vegetables, with herbs and spices.

– 1 portion of cheese.

– 1 handful of almonds, hazelnuts or nuts or 1 fruit or 1 light pastry.

Dinner

A word of advice: Adjust the starchy and cereal portions according to your energy expenditure.

– 1 homemade soup or 1 mixed salad with 1 slice of wholemeal bread

– 1 portion of poultry (chicken or turkey fillet) or white fish or 2 eggs (optional) with green vegetables.

– 1 small portion of starchy foods or cereals (quinoa, potato, sweet potato, basmati rice, whole or semi-whole pasta, lentils, chickpeas, broad beans …), every other evening.

– 1 fresh cottage cheese or 1 yogurt.

4 recipe ideas for Fasting in “lunch-dinner” formula

Mustard mackerel

For 2 people.

2 hollowed mackerels. 5 tsp. strong mustard. 150 ml coconut cream. 1 tsp. Provence herbs. 2 tsp. coconut oil. unrefined sea salt, pepper.

Rinse and dry the mackerel. Brush the interior with a little mustard, then place the fish in a greased dish with coconut oil. Mix the rest of the mustard with the coconut cream. Add salt and pepper. Sprinkle with Provence herbs. Coat the fish with the mustard-coconut sauce and bake at 180 ° C (th. 6) for 30 min.

Gluten-free zucchini pizza

For 4 people

170 g wholegrain rice flour. 80 g soy flour. 4 g gluten-free baker’s yeast. 1/2 tsp. teaspoon salt with herbs. 150 g lukewarm water. 40 g olive oil. For the garnish: 1 zucchini. 1 onion. 3 tsp. tamari. 4 tbsp. olive oil. 1 garlic clove. 1 tsp. a mixture of dry herbs. 10 cherry tomatoes. 4 tbsp. spiced zucchini puree (sandwich type & courgette curry Bjorg). 15 black olives.

Place the flours in a bowl, add the yeast and salt, mix. Add water, oil and form a ball. Knead for 5 min and spread the dough by hand directly in a 30 cm diameter mold. Cover with a cloth and let rise for 1 hour. Finely chop the zucchini and onion, mix. In a bowl, mix the tamari, olive oil, chopped garlic and herbs. Add this seasoning to the vegetables, mix and let marinate for 30 min. Cut the cherry tomatoes in half. Spread the spread on the dough. Divide the drained vegetables, the tomatoes and bake for 30 min at 180 ° C (th. 6). At the end of cooking add the olives.

Tian of coppa eggplant and goat

For 4 people

1 goat’s log cut into 1/2 cm slices (Chavroux® type). 2 eggplants. 8 tomatoes (4 yellow, 4 red). 12 coppa slices. 2 red onions. 2 cloves garlic. 3 tsp. soup. olive oil. 1 tsp. Hernes de Provence. salt pepper.

Wash the eggplants and tomatoes, then cut them into rings. Peel the garlic and onion and cut the onions into rings. Rub the cloves of garlic on the bottom and sides of a baking dish. Place the tomato, eggplant and onion slices in the dish, alternating them. Insert the coppa slices and the cheese slices among the vegetables. Sprinkle with herbs and sprinkle with olive oil. Salt and pepper. Bake at 180 ° C (th 6/7) for about 45 min and serve hot.

My typical day “Dinner-breakfast” formula

Breakfast

A word of advice: We make a first meal low in sugars, but rich in good fats (omega 3 and 9), with a little protein to last without problem.

– 1 hot drink of your choice, without added sugar (tea, herbal tea, maté, rooibos)

– 2 organic boiled or fried eggs

– 1 avocado + 1 to 2 slices of wholemeal bread

– 1 yogurt + 2 tsp. almond puree or a few almonds

Dinner

A word of advice: We take our meals ideally around 8 p.m. to start fasting early in the evening, and we eat well!

– 1 vegetable soup

– 1 portion of poultry or 1 white fish with green vegetables and 1 small portion of starches or cereals

– 1 yogurt or 1 portion of cheese

– 1 dessert or 1 homemade pastry

My typical day Formula “1 meal” (lunch or dinner)

The meal

A word of advice: Since you only take one meal a day, it must be well balanced, with sufficient portions, and zero bad fats (no ready-made meals).

– 1 vegetable soup or 1 mixed salad or 1 part of vegetable quiche

– 1 portion of poultry or 1 fatty or white fish with green vegetables and 1 small portion of starchy foods or cereals.

– 1 yogurt or 1 portion of cheese

– 1 dessert or 1 homemade pastry

4 recipe ideas for Fasting in “lunch-dinner” formula

Bowl of potatoes and kale

For 4 people

600 g of potatoes. 100 g kale (about 4 leaves). 50 g of coral lentils. 2 carrots. coriander. 1 tsp. gomasio coffee. some parmesan shavings. 80 g pecans. olive oil. salt.

Cook the potatoes in a pan of cold salted water and let cool.

Cook the lentils in boiling salted water according to the package directions.

Wash and dry the cabbage leaves. Remove the central rib, chop the leaves and place them in a bowl. Sprinkle with oil and salt lightly. Mix.

Peel, wash and grate the carrots. Drain the lentils. Peel and dice the potatoes. In two bowls, place the diced potatoes, kale, coral lentils and grated carrots. Sprinkle, before serving, with pecans, parmesan shavings, gomasio and chopped cilantro.

Banana-avocado-pomegranate tiramisu

For 4 people

1 ripe avocado. 2 bananas. 1 lemon. 12 salted crackers. 1 pomegranate.

Peel the avocado and bananas. Mix them with the lemon juice. Open the pomegranate and take out the beans. Book. Crush the cookies and distribute them in the verrines. Divide the avocado-banana mixture in the verrines. Finish with the pomegranate seeds

Carrot-coconut sweet potato soup

For 4 people

1 medium sweet potato. 3 to 4 carrots. 1 onion. 40 cl of coconut milk. 40 cl of vegetable broth. 1 tsp. of turmeric. some toasted hazelnuts. 1 drizzle of olive oil. chive.

Peel the sweet potato and carrots. Wash them and cut them into cubes. Peel and chop the onion. In a casserole dish, brown the onion in olive oil. Add the vegetable cubes then pour the coconut milk and the vegetable broth. Add the turmeric, stir and cook for 25 to 30 minutes until the vegetables are tender. Crush the hazelnuts and chop the chives. Mix the velouté in the blender and sprinkle with hazelnuts and chives just before serving.

Almond flan

For 4 people

6 eggs (Bleu-Blanc-Coeur type). 1 l of plain almond milk. 6 tsp. low carb almond flour (on specialized websites). 2 vanilla pods. 1 tsp. cinnamon. 1 tsp. coconut oil.

Split the vanilla pods lengthwise and pick up the small black beans with the tip of a knife. Beat the eggs with the vanilla beans and the flour. Gradually add the milk and cinnamon. Mix everything. Grease a dish with coconut oil and pour the preparation on it. Bake at 180 ° C (th 6) for 35 to 45 min.

What sport with Fasting?

Exercising your muscles is great for metabolism and would also improve your insulin response. But according to JB ribes, it only takes one hour of sport per week (supporting experience) to obtain satisfactory results on its body composition (fat mass / lean mass ratio), for men as for women. Muscular resistance in short sessions of 15 minutes is excellent because it preserves muscle mass during weight loss.

But it is also important to move on a daily basis: walk instead of taking the metro or bus, on 1 or 2 stations, climb the stairs, do your shopping on foot. A word of advice: we avoid doing more than 30 minutes of sport on an empty stomach, and in the event of intense effort, we consume carbohydrates during recovery (cereals, starchy foods, dried fruits).

What do we do during the fast?

Lots of things ! We follow for example the advice of Olivia Charvet naturopath and nutritherapist and we take this break to test a yoga class, a mindfulness meditation course or a course oriented on different breathing techniques to better manage stress (pranayama) . Clearly, we recharge, we walk, we relax … And above all, even if we do not have lunch, we do not forget to drink plenty of water.

Read also :

– Fasting method: how to lose weight with intermittent fasting

– Sequential fasting to boost my body

– Fasting, a practice to regain energy

Find even more slimming tips in the new Women Special Edition on newsstands from May 20.

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