When we sleep, our body goes into a state state of starvation which is interrupted only when we eat the first meal of the day, which we call “breakfast”. Intermittent fasting consists of extend this fasting state for several hoursto improve health and lose weight.

However, this is not about stopping eating, but about eat wisely and adaptably in our biological rhythm. “This is a method of creating a calorie deficit, that is, consuming less energy. It makes us get used to not eating all day. and fight the outdated idea that you have to eat anything 5 times a day,” advocates nutritionist and nutritionist Aitor Sanchez. One strategy that can be followed is the strategy Light dinnerwhich consists of moving dinner to snack time and not eating anything else until breakfast the next day.

Discover 5 hearty snacks-dinners so as not to break down Intermittent fasting and breakfast without feeling hungry or anxious: easy to prepare, tasty and healthy.

What is a snack-dinner?

A snack-dinner is a method of eating that consists of move dinner time to snack timethat is, between six and eight o’clock in the afternoonand do not eat anything else until breakfast the next day, which will be 12 or 16 hours later, depending on which fast suits you best.

It is a strategy of not breaking intermittent fasting that allows us to maintain a set fasting schedule and don’t destroy the refrigerator at night without worrying about food.

What are the benefits of a snack-dinner?

Snack dinner has a number of benefits, such as ease digestion, improve sleep, increase the level of a hormone that reduces hunger, regulate appetite and activate metabolism. But not all snacks and dinners are acceptable, as they should be balanced, light, filling and nutritious.

That is, they must include tall food groups (proteins, carbohydrates, healthy fats, vitamins and minerals) in sufficient quantities, and avoid processed, sweet or fried foods. In this way, we can enjoy a tasty and healthy snack-dinner that will help us observe the fast and lose weight quickly.

Scientific research published in a journal Public health, nutrition, study on adults found that snack-dinner eaters had lower body mass index, smaller waist circumference and better diet quality than those who did not eat. The authors suggest that snacking may be a strategy for preventing overweight and obesity if consumed in a balanced and moderate manner.

What should a healthy snack/dinner look like?

For a snack-dinner to meet our goals, it must be correct and balancedpreferably before 20:00 and include the following products:

• Diet vegetables or vegetables, which provide fiber, vitamins, minerals and antioxidants. They can be raw, cooked, in a salad, in cream or juice.
• Diet quality proteins, which help maintain muscle mass and a feeling of satiety. They may be of animal origin, such as eggs, dairy products, turkey or ham; or plant-based, such as legumes, tofu or hummus.
• Diet healthy fats, which promote brain and heart function. This could be extra virgin olive oil, nuts, seeds, avocado or olives.
• Small part complex carbohydrates, which provide energy and regulate blood sugar levels. This could be whole grain bread, whole grain cereals, brown rice or quinoa.
• Diet fresh fruits, which provides water, fiber and vitamins. It can be any seasonal fruit, preferably whole and with skin.

5 Simple Snack Ideas to Help You Stick to Intermittent Fasting

• Quinoa salad with chicken and avocado: a complete and balanced option that combines carbohydrates, proteins and healthy fats. You just need to cook the quinoa, fry the chicken, chop the avocado and season with lemon, olive oil, salt and pepper. You can also add cherry tomatoes, lettuce or spinach to add more color and flavor.

• Sandwich with whole grain tuna, egg and homemade mayonnaise: A quick and easy-to-prepare snack/dinner that will provide you with protein, fiber, and omega-3s. You just need to toast two slices of whole grain bread, mix the tuna with homemade mayonnaise (with egg, olive oil, lemon and salt), add a slice of boiled egg and a few lettuce leaves. You can add it to your sandwich piece of fruit or natural yogurt.

• Zucchini cream with grated cheese. Gabriela Uriarte, RD, nutritionist, offers a snack and dinner recipe that contains vegetables and proteins that you can add natural yogurt with nuts, honey and orange.

• Oatmeal pancakes stuffed with chicken and vegetables: a complete and balanced snack-dinner that combines carbohydrates, proteins and healthy fats. You just need to beat an egg with milk, oats, a pinch of salt and a teaspoon of yeast. Use this dough to bake pancakes in a non-stick frying pan. Fill them out shredded boiled chicken and stewed vegetables to taste zucchini, eggplant and tomatoes. You can also add grated cheese.

• Healthy Cauliflower and Turkey Pizza: Blanca Garcia-Orea Haro, nutritionist and author of the book “Blanca’s Recipes‘, offers on his Instagram a recipe that can be perfectly adapted to Healthy and tasty snack-dinner. what you need is 1 cauliflower, salt, BE olive oil and spices to taste (black pepper, oregano), fried tomato (preferably homemade), melted mozzarella and turkey(or tuna or boiled ham). Roast the chopped cauliflower until it becomes soft.
  Then top with roasted tomatoes, cheese, sliced ​​turkey and oregano. Finish baking on Grill for about 10 minutes or until cheese is melted.