Top 10 essential nutrients for women's intermittent fasting
Top 10 essential nutrients for women's intermittent fasting
When planning their intermittent fasting days, women should prioritize low-calorie, low-fat foods, such as lean beef and fish. Below are ten suitable ingredients for women on intermittent fasting.
1. Lean beef
Lean beef is high in protein, low in fat, and has a delicious flavor, making it a popular choice and earning it the reputation of being the "pride of meats."
Benefits for intermittent fasting: Lean beef is one of the meats with the highest protein content, the lowest fat content, and the richest heme iron content. It is also relatively low in calories compared to other meats, with 106 kcal per 100 grams. It can be consumed in moderation during weight loss.
• Tip: Beef has coarse fibers and a lot of connective tissue. When cooking, it should be cut across the grain to break the long fibers. Do not cut with the grain, otherwise it will not absorb the flavor and will be tough to chew.
2. Cod
Cod, also known as codfish, is rich in protein, vitamin A, vitamin D, calcium, magnesium, and selenium. It is highly nutritious and has a sweet and delicious flavor.
• Benefits for intermittent fasting: Cod is a type of fish that is high in protein but contains almost no fat. Every 100 grams of cod contains only 88 calories, so it can be eaten in small amounts when dieting.
• Tip: Cod can be made into canned fish, dried cod, and cod roe, as well as its tongue and liver, which are also edible.
3. Cucumber
Cucumbers have a water content of 96% to 98%, are crisp and fragrant, have a delicious taste, and are rich in nutrients.
Benefits for intermittent fasting: Cucumbers are a very low-calorie food for weight loss, containing only 15 calories per 100 grams; the abundant vitamins and fiber they contain can also help relieve constipation and accelerate fat burning.
Tip: When cucumbers are paired with chili peppers or celery, the vitamin C is easily destroyed.
4. Loofah
The loofah, also known as the water gourd, has high medicinal value. The entire plant can be used in medicine, and it contains a relatively high amount of various nutrients compared to other gourds.
Benefits for intermittent fasting: Loofah has a very high water content and is low in calories, with 20 kcal per 100 grams, making it suitable for consumption during weight loss.
Tips: Loofah is very juicy, so it's best to cut and cook it immediately to avoid losing nutrients with the juice. When cooking loofah, keep it as light as possible, use less oil, and you can thicken it with a thin cornstarch slurry.
5. Tomato
Tomatoes are rich in carotene, vitamin C, and B vitamins, and have the effects of weight loss, fatigue relief, and appetite enhancement.
Benefits for intermittent fasting: Tomatoes are a delicious and slimming food, containing only 19 calories per 100 grams. They are also a slimming snack that can be eaten raw.
• Tip: Tomatoes contain pectin and soluble astringents, which can easily cause abdominal pain if eaten on an empty stomach.
6. Water spinach
Water spinach is one of the main leafy green vegetables in summer and autumn. Its vitamin content is higher than that of Chinese cabbage, which is beneficial for strengthening the body and preventing and fighting diseases.
Benefits for intermittent fasting: Water spinach contains only 20 kcal per 100 grams. The abundant fiber in water spinach can promote intestinal peristalsis and accelerate defecation, which plays a positive role in preventing constipation and reducing the risk of intestinal cancer.
• Tip: Water spinach turns yellow easily when heated, so the pan needs to be heated thoroughly, stir-fry over high heat, and turn off the heat and serve before the leaves soften.
7. Apple
Apples are rich in nutrients that are easily absorbed by the body. They are sweet and have a crisp texture, making them one of the world's four major fruits.
Benefits for intermittent fasting: Apples are high in sugar, water, fiber, and potassium, which can relieve constipation and reduce edema. They also contain 52 calories per 100 grams, making them suitable for weight loss.
Tips: Apples should be washed thoroughly before eating, and peeled if possible. People with nephritis and diabetes should eat them sparingly.
8. Papaya
Papaya has a smooth and beautiful peel, thick and delicate flesh, rich aroma, abundant juice, sweet and delicious taste, and rich nutrition. It is known as the "fruit of a hundred benefits" and the "king of fruits".
Benefits for intermittent fasting: Papaya is low in calories, containing 27 kcal per 100 grams. It also contains papain, an enzyme that helps break down fat and remove excess weight.
Tip: Pregnant women and people with allergies should not eat papaya.
9. Eggs
Egg protein has an amino acid ratio that is well-suited to human physiological needs, is easily absorbed by the body, and has a high utilization rate, making it one of the most commonly consumed foods by humans.
Benefits for intermittent fasting: Eggs contain 138 calories per 100 grams. Eggs are a source of high-quality protein and can increase satiety. Eating one egg a day is a good choice for healthy adults who are trying to lose weight.
Tip: Boiled eggs should not be cooked for too long. Overcooking eggs can destroy their nutrients.
10. Tofu
Tofu is the most common soy product, usually made from black beans, soybeans, and peanuts. Tofu can increase nutrition, aid digestion, and improve appetite.
Benefits for intermittent fasting: Tofu is low in calories, containing only 81 kcal per 100 grams. It is also high in protein, which can speed up food digestion. It is recommended as a protein source during weight loss.
Tip: Eating tofu and honey together can easily cause diarrhea.
10-Week Intermittent Fasting Recipe for Women
Day 1 of Week 1: Intermittent Fasting
This simple and delicious black rice and mung bean porridge is low in calories and oil-free, making it perfect for those trying to lose fat and build muscle! A quick and easy intermittent fasting meal that's unexpectedly simple and delicious!
Intermittent fasting should still provide sufficient nutrition!
Black rice: Rich in B vitamins, protein, etc., it has dietary therapy and health care effects for patients with hair loss, gray hair, anemia, flu, cough, bronchitis, liver disease, and kidney disease.
White fungus (Tremella fuciformis) has the effects of strengthening sperm, tonifying the kidneys, moistening the intestines, benefiting the stomach, replenishing qi, harmonizing blood, strengthening the heart, invigorating the body, nourishing the brain, refreshing the mind, beautifying the skin, and prolonging life. It can also improve the liver's detoxification ability and protect liver function.
Shrimp: Shrimp is rich in magnesium, which plays an important role in regulating heart activity, effectively protecting the cardiovascular system, reducing cholesterol levels in the blood, and preventing arteriosclerosis.
Black rice and mung bean porridge: 185 kcal
Ingredients: 10g Job's tears, 15g purple rice, 20g red beans, 10g mung beans
practice:
1. Pour an appropriate amount of water into a clay pot and heat it. Add Job's tears, purple rice, red beans, and mung beans, and mix well.
2. Cover and bring to a boil over high heat, then reduce to low heat and simmer for 30 minutes until the ingredients are cooked and tender.
3. Uncover, stir slightly to let the flavors meld, turn off the heat, and ladle the cooked porridge into a bowl.
Three-shredded silver ear fungus
Ingredients: 150g mung bean sprouts, 25g white fungus, 50g green bell pepper, 15g cooked ham, a pinch of salt
practice:
1. Wash the mung bean sprouts; shred the green bell pepper and cooked ham.
2. Blanch the mung bean sprouts and green bell pepper strips in boiling water until cooked, then remove and let cool. Blanch the white fungus in boiling water until cooked, then remove, rinse with cold water, and drain.
3. Place the white fungus, mung bean sprouts, and green bell pepper strips in a bowl, add salt, mix well, plate, and then sprinkle with shredded ham.
Shrimp and spinach salad
Ingredients: 150g spinach, 100g fresh shrimp, 50g onion, salt, vinegar, and olive oil to taste.
practice:
1. Remove the roots from the spinach, wash and drain it; cut the onion into strips.
2. Blanch the spinach in boiling vinegar water for 1 minute.
3. Blanch the shrimp in boiling salted water for 1 minute.
4. Rinse the blanched shrimp with water and drain. Cut them in half lengthwise.
5. Place the spinach, shrimp, and onion in a bowl, drizzle with olive oil, and mix well.