5 intermittent fasting cooking secrets revealed!

The 6 key points of intermittent fasting mention that you should try to choose low GI or high-protein ingredients. However, if the cooking method is not correct, it is easy to consume too much fat or cause the nutrients of the ingredients to be lost. Therefore, I specially share the cooking secrets of light meals so that you can eat enough and lose weight!

Tip 1: Try to steam or boil the ingredients!

When eating intermittent fasting meals, you must choose natural, non-processed ingredients. Firstly, every step of the production process of processed food will increase the calories; secondly, it can ensure that the food you eat is fresh and safe. After buying the right ingredients, I suggest steaming meat and seafood in an electric cooker to preserve the original flavor of the ingredients; while leafy vegetables should be stir-fried or blanched with a little oil and water to release the nutrients for better absorption by the body. In particular, fried tomatoes can increase the absorption rate of lycopene by 2 to 3 times. In addition, foods such as carrots, spinach, mushrooms, asparagus, cabbage and bell peppers will produce more carotenoids and other antioxidant functions after being heated and cooked.

Tip 2: Use vegetable oil for cooking!

Foods already contain fats. These "hidden" fats, such as animal fats such as meat, eggs, and whole milk, already contain a lot of saturated fatty acids. Therefore, when choosing cooking oil, it is best to choose plant fats to balance the intake ratio of various fatty acids.

Tip 3: Use a non-stick pan to cook ingredients and reduce the amount of oil!

Some mothers who are trying to lose weight are still accustomed to cooking with large woks, but this type of wok is easy for ingredients to stick to it, so they usually add a lot of oil to prevent it from sticking, and they unknowingly consume too much fat. When I teach, I always recommend using non-stick pans when cooking light meals to reduce the intake of high-calorie fats. If it accidentally sticks to the pan, just add water. This way, you can maintain the cooking principle of low fat and low oil!

Tip 4: Peel and slice the ingredients before weighing!

On fasting days, the amount of food you eat should be measured accurately so that the calories can be calculated accurately. I suggest preparing the ingredients you are going to eat first, peeling what needs to be peeled and cutting them into appropriate sizes first, and then using a hand scale to measure the amount to be eaten. This way, you don't have to worry about eating too much or too little.

Tip 5: Add raw chili peppers and white vinegar to enrich the taste of food!

If you usually eat a lot of food, it may be painful to try intermittent fasting at first. Therefore, you can try to add as much flavor to the food as possible during cooking. For example, raw chili peppers can enhance the salty flavor. When cooking seafood, adding a little white vinegar can remove the fishy smell and increase the freshness. However, be careful not to add too much soy sauce and salt. Eating too much salt can increase your risk of high blood pressure, heart disease and stroke. Studies have shown that high blood pressure, arteriosclerosis, coronary heart disease, stroke, and even stomach cancer are all related to excessive salt intake.

This article is from Apple Book House Publishing (https://zh-tw.facebook.com/applebookhouse)